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2/8/17 10:36 A

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2/7/17 5:00 P

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Chickpea Curry (Chhole)

Nutrition profile

Dairy-Free Egg Free Nut-Free Soy-Free Diabetic Appropriate Gluten-Free Heart Healthy High Fiber

Ingredients 6 servings

1 medium serrano pepper, cut into thirds
4 large cloves garlic
1 2-inch piece fresh ginger, peeled and coarsely chopped
1 medium yellow onion, chopped (1-inch)
6 tablespoons canola oil or grapeseed oil
2 teaspoons ground coriander
2 teaspoons ground cumin½ teaspoon ground turmeric
2¼ cups no-salt-added canned diced tomatoes with their juice (from a 28-ounce can)
¾ teaspoon kosher salt
2 15-ounce cans chickpeas, rinsed2 teaspoons garam masala
Fresh cilantro for garnish

Preparation - 15 m
Ready In - 15 m

Pulse serrano, garlic and ginger in a food processor until minced. Scrape down the sides and pulse again. A

dd onion; pulse until finely chopped, but not watery.

Heat oil in a large saucepan over medium-high heat. Add the onion mixture and cook, stirring occasionally, until softened, 3 to 5 minutes.

Add coriander, cumin and turmeric and cook, stirring, for 2 minutes.

Pulse tomatoes in the food processor until finely chopped.

Add to the pan along with salt. Reduce heat to maintain a simmer and cook, stirring occasionally, for 4 minutes.

Add chickpeas and garam masala, reduce heat to a gentle simmer, cover and cook, stirring occasionally, for 5 minutes more. Serve topped with cilantro, (parsley) if desired.

Nutrition information

Serving size: about 1 cup

Per serving: 278 calories; 15 g fat(1 g sat); 6 g fiber; 30 g carbohydrates; 6 g protein; 75 mcg folate;

0 mg cholesterol; 3 g sugars; 0 g added sugars; 260 IU vitamin A; 18 mg vitamin C;

65 mg calcium; 2 mg iron; 354 mg sodium; 356 mg potassium

Nutrition Bonus: Vitamin C (30% daily value)

Carbohydrate Servings: 2

Exchanges: 1 starch, 1 vegetable, ½ lean meat, 3 fat

Keep Smiling,
Positive Paula
You are what you think!
When you know better you can do better!
It's not what you eat, it's what you assimilate!
Leader of the Holistic Living Spark Team:

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