NUTRITION

SERVINGS

INGREDIENTS

0.75 cup Chickpeas

0.5 cup Nonfat Greek yogurt

0.5 cup Cooked basmati rice

0.5 cup Tomato puree

1 tsp Olive oil

0.25 cup Yellow onion

1 clove Garlic

1 tsp Fresh ginger

1 tsp Garam masala

0.5 tsp Turmeric powder

0.5 tsp Cumin seeds

0.25 tsp Sea salt

0.25 tsp Black pepper

1 tbsp Fresh cilantro

PREPARATION

• 1

  Heat the olive oil in a large skillet over medium heat, then add the cumin seeds and toast until they begin to sizzle and release their aroma.

• 2

  Add the finely diced yellow onion to the skillet and sauté for 5 minutes until translucent, then stir in the minced garlic and grated ginger.

• 3

  Sprinkle the garam masala, turmeric, sea salt, and black pepper over the aromatics, stirring constantly for 1 minute to toast the spices.

• 4

  Pour in the tomato puree and chickpeas, stirring to coat the beans thoroughly in the spiced sauce.

• 5

  Reduce the heat to low and simmer the mixture for 10-12 minutes, allowing the sauce to thicken and the chickpeas to absorb the fragrant flavors.

• 6

  Fluff the pre-cooked basmati rice and portion it into a bowl, then ladle the chickpea masala over the top.

• 7

  Finish the dish with the nonfat Greek yogurt and a sprinkle of fresh cilantro for a bright, cooling contrast.