Presented by Madhu Gadia, MS RD, Author of The Indian Vegan Kitchen and New Indian Home Cooking, in the Co-op Class, “Indian Curries.”
Makes 8, 3/4cup servings
On those late days at the office, this is my standby last-minute bean dish. Everyone loves it, and it’s easy to pull together in less than thirty minutes. Serve with plain rice and salad.
• 2 (16-oz) cans chickpeas, or 3 c cooked chickpeas
• 2 Tbsp canola or vegetable oil
• 1/8 tsp asafetida powder
• 1 tsp cumin seeds
• 1 c onion, finely chopped
• 2 tsp ginger, peeled and grated
• 1 1/2 c tomatoes, chopped, or 1/2 cup canned chopped tomatoes
• 1/2 tsp turmeric
• 2 tsp coriander powder
• 1/2 tsp cayenne pepper, or to taste
• 1/2 tsp salt
• 3 c water
• 1/2 tsp garam masala
• 2 tsp lemon or lime juice
• 2 Tbsp cilantro, chopped
Rinse canned beans in a strainer. Set aside.
Heat oil in medium skillet on medium-high heat. Add asafetida and cumin seeds, and cook for a few seconds until cumin seeds turn golden brown. Add the chopped onion and fry until light brown. Add ginger and tomatoes. Cover and cook for about 2 minutes. Using a masher or a back of spoon to mash the tomatoes until well blended.
Add turmeric, coriander powder, and cayenne pepper, and stir for a few seconds. Add the chickpeas and stir to coat the spices. Add salt and water. Bring to boil, reduce heat to a low boil, and simmer for about 10 minutes. Using a back of spoon, mash few chickpeas against the pan.
Add garam masala and lemon juice. Transfer to a serving bowl and garnish with cilantro.
Reprinted from New Indian Home Cooking by Madhu Gadia, M.S., R.D.
Nutrition information per serving: Calories: 156; Total Fat: 5 g (Saturated Fat: 0.5 g); Carbohydrate: 22 g; Protein: 6 g, Fiber: 6 g, Sodium: 297 mg