Vegan Chana Masala
Vegan Chana Masala - Indian low-carb delight. Photo: Iris Lange-Fricke
Healthy, because
Even smarter
Nutritional values
All spices contained in Garam Masala have a warming effect on the body - a principle of Ayurvedic medicine. The aromatic blend is said to stimulate metabolism and also digestion. Cauliflower helps the body to gently detoxify. With its high content of potassium, the vegetable also contributes to a balanced fluid balance.
For more carbohydrates, you can use regular cooked rice for the chana masala or mix it with the cauliflower rice. If you don't have garam masala at home, you can replace the spice with a curry paste or curry powder.
(Percentage of daily recommendation)
| Calorie | 319 cal. | (15 %) | ||
| Protein | 12 g | (12 %) | ||
| Fat | 18 g | (16 %) | ||
| Carbohydrates | 26 g | (17 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 10.2 g | (34 %) |
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 5.9 mg | (49 %) | ||
| Vitamin K | 68.9 μg | (115 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 4.8 mg | (40 %) | ||
| Vitamin B₆ | 0.5 mg | (36 %) | ||
| Folate | 96 μg | (32 %) | ||
| Pantothenic acid | 2 mg | (33 %) | ||
| Biotin | 8.4 μg | (19 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 105 mg | (111 %) | ||
| Potassium | 715 mg | (18 %) | ||
| Calcium | 115 mg | (12 %) | ||
| Magnesium | 82 mg | (27 %) | ||
| Iron | 3.5 mg | (23 %) | ||
| Iodine | 7 μg | (4 %) | ||
| Zinc | 1.7 mg | (21 %) | ||
| Saturated fatty acids | 2.8 g | |||
| Uric acid | 244 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 8 g |
Ingredients
- Ingredients
- 14 ozs chickpeas (can; drained weight)
- 3 garlic cloves
- 1 onion
- ½ tsp ground ginger
- 1 Tbsp Garam Masala
- 1 tsp ground Turmeric
- 1 tsp Chili powder
- 6 Tbsps olive oil
- 28 ozs chunky tomatoes
- 18 ozs Cauliflower
- salt
- ½ bunch cilantro
Preparation steps
Rinse the chickpeas and drain. Peel and finely chop garlic and onion. Place 10 ounces chickpeas with garlic, ginger, garam masala, turmeric, and 1/2 tsp chili powder in a blender and blend to a paste.
Heat 4 tablespoons of oil in a frying pan. Sauté onion in it for 3 minutes over medium heat. Add remaining chickpeas to pan and sauté for 5 minutes. Add chickpea paste and chunky tomatoes and simmer over medium heat for about 10 minutes.
For the cauliflower rice, clean cauliflower, wash, pat dry, halve or quarter and coarsely grate to a rice-like consistency.
Heat remaining oil in a frying pan. Saute cauliflower rice with remaining chili powder and salt for 3-4 minutes over medium heat.
Wash cilantro, shake dry and pluck leaves. Place chana masala and cauliflower rice in 4 bowls and garnish with cilantro leaves.
