Chickpea Masala
100%
1
By Mohammad Yahya
Chickpea Masala
Serves: 6 | Serving Size: 1/2 cup rice and about 1 cup chickpea mixture
Nutrition (per serving): Calories: 317; Total Fat: 5g; Saturated Fat: 1g; Monounsaturated Fat: 2g; Cholesterol: 0mg; Sodium: 685mg; Carbohydrate: 60g; Dietary Fiber: 10g; Sugar: 6g; Protein 11g
Updated at: Thu, 17 Aug 2023 04:50:37 GMT
Nutrition balance score
Good
Glycemic Index
49
Low
Glycemic Load
16
Moderate
Nutrition per serving
Calories245.9 kcal (12%)
Total Fat11.1 g (16%)
Carbs32.3 g (12%)
Sugars3.7 g (4%)
Protein5.5 g (11%)
Sodium383.9 mg (19%)
Fiber4.4 g (16%)
% Daily Values based on a 2,000 calorie diet
Ingredients
6 servings
1 tablespooncanola oil
1 cuponion
chopped
4cloves garlic
minced
1 tablespoongaram masala
¼ teaspooncayenne pepper
2 x 14.5 ounceno-salt-added diced tomatoes
cans, one can drained of liquid
2 x 15 ouncelow-sodium chickpeas
cans, rinsed and drained
1 teaspoonkosher salt
1 cupcanned full-fat coconut milk
400gbasmati rice
hot, cooked
cilantro
chopped, optional
Instructions
Step 1
Set Instant Pot to sauté and allow to preheat for 2 minutes. Add oil to pot and swirl gently to coat. Add onion and garlic; sauté 4 minutes. Stir in garam masala and cayenne pepper; cook until fragrant, stirring constantly, about 30 seconds.
Step 2
Drain juice from one can of tomatoes; stir in both cans of tomatoes, plus the chickpeas and salt. Cover Instant Pot and fasten lid; set steam valve to sealing. Set to high pressure for 10 minutes (the pot should take 15–20 minutes to come to pressure).
Step 3
When cooking is finished, quick-release the pressure by turning the steam valve to venting. Remove the lid and stir in the coconut milk. Serve the chickpea mixture over rice; garnish with cilantro, if desired.
