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Ingredients
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2 cups water
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1 tea bag
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1 bay leaf
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2 (15.5 ounce) cans garbanzo beans, drained
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2 tablespoons vegetable oil, divided
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1 onion, sliced
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3 tomatoes, chopped
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¼ cup fresh cilantro leaves
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1 teaspoon ground coriander
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1 teaspoon cumin seeds
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1 teaspoon grated fresh ginger root
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1 teaspoon grated garlic
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1 teaspoon ground turmeric (Optional)
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1 onion, finely chopped
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ground cayenne pepper, to taste
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1 pinch garam masala (Optional)
Directions
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Place 2 cups water, tea bag, and bay leaf into a pot and bring water to a boil. Reserving about 1/2 cup garbanzo beans, stir beans into boiling water. When beans are heated through, discard tea bag and bay leaf. Remove from heat. Drain beans, reserving water, and set aside.
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Heat 2 teaspoons oil in a skillet over medium heat and sauté sliced onion until tender. Remove from heat, cool, and mix in reserved garbanzo beans, 1 tomato, and 1/2 the cilantro leaves. Set aside.
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Heat remaining oil in a skillet over medium heat. Blend in coriander, cumin seeds, ginger, and garlic. Cook and stir for 15 to 20 seconds, until lightly browned. Mix in turmeric. Stir chopped onion into the skillet and cook until tender. Mix in remaining tomatoes. Season with salt, cayenne pepper, and garam masala. Bring tomato liquid to a boil and cook about 5 minutes. Stir in boiled garbanzo beans, sliced onion mixture, and enough of the reserved water to attain a thick, gravy-like consistency. Continue to cook and stir 5 minutes. Garnish with remaining cilantro leaves to serve.
Tips
If you are using dried garbanzo beans, soak them overnight (about 8 hours) and cook them in boiling water (enough to cover the beans) along with the bay leaf and tea bag until the beans are soft enough to mash with two fingers but still hold their shape. Remove the tea bag and bay leaf once the beans are cooked.
Nutrition Facts (per serving)
248 | Calories |
7g | Fat |
40g | Carbs |
9g | Protein |
Nutrition Facts | |
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Servings Per Recipe 6 | |
Calories 248 | |
% Daily Value * | |
Total Fat 7g | 9% |
Saturated Fat 1g | 5% |
Sodium 448mg | 19% |
Total Carbohydrate 40g | 15% |
Dietary Fiber 8g | 30% |
Total Sugars 3g | |
Protein 9g | 17% |
Vitamin C 17mg | 19% |
Calcium 74mg | 6% |
Iron 3mg | 15% |
Potassium 493mg | 10% |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
** Nutrient information is not available for all ingredients. Amount is based on available nutrient data.
(-) Information is not currently available for this nutrient. If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.