To store for lunch: Portion rice and chickpea mixture into single-serving storage containers, and cool in the fridge. Or freeze for up to 2 months, and place in the fridge the night before you plan to bring it for lunch. Reheat for lunches during the week by warming in a microwave for 60–90 seconds. Top with a dollop of Greek yogurt before serving.
Slow Cooker Chana Masala
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Ingredients
- 1 large onion, finely diced 2 cups
- 3-4 medium carrots, finely diced 2 cups
- 2 cloves garlic, minced
- 1-inch piece fresh ginger, peeled and grated
- 1 tablespoon ground coriander
- 2 teaspoon ground cumin
- 1 teaspoon ground turmeric
- 1 teaspoon paprika
- 1 teaspoon garam masala
- ½ teaspoon salt
- ¼ teaspoon ground cayenne pepper
- 1 (28-ounce) can crushed tomatoes
- 2 (15-ounce) cans chickpeas, drained and rinsed
- Juice and zest of ½ lemon
- 2 cups brown basmati rice cooked according to package directions
- Plain greek yogurt for topping
Instructions
- Add onion, carrots, garlic, ginger, coriander, cumin, turmeric, paprika, garam masala, salt and cayenne to a 4–5-quart slow cooker. Add tomatoes and chickpeas; stir to combine.
- Cover and cook on low setting for 6–7 hours. Just before serving, stir in lemon juice and zest.
- Serve over cooked rice, and top with a dollop of plain Greek yogurt.
Recipe Notes
Nutrition Facts
Slow Cooker Chana Masala
Amount Per Serving
Calories 269
Calories from Fat 27
% Daily Value*
Total Fat 3g
5%
Polyunsaturated Fat 2g
Monounsaturated Fat 1g
Sodium 182mg
8%
Total Carbohydrates 50g
17%
Dietary Fiber 11g
44%
Sugars 10g
Protein 12g
24%
* Percent Daily Values are based on a 2000 calorie diet.
PER SERVING (¾ cup rice and about 1 cup chana masala): 269 cal, 3g fat (1g mono, 2g poly, 0g sat), 0mg chol, 182mg sodium, 50g carb (11g fiber, 10g sugars), 12g protein
