The perfect Friday night curry...without all the fat, sugar and salt! At under 350 cals and ALL your 5 a day, this dish is particularly popular with our male followers - they say it makes them feel a whole lot better about all the beer they've consumed!
In fact, we spotted an article in the press recently that suggests almost 50% of men prefer to talk about their health down the pub than what's going on with their love life! Ah, how times have changed....
Chana Masala - Serves 2
2 large onions, finely chopped
160g mushrooms, cut into bite sized pieces
1 green pepper, cut into bite sized pieces
3-4 large tomatoes, diced
160g chickpeas, drained
20ml coconut or sunflower oil
1 tsp cumin seeds
1 clove of garlic, finely chopped
A small knob of ginger, finely chopped
1 tsp of chilli powder (or more if you like it hot)
2 tbsp chana masala powder
1 tbsp tomato puree
1 tsp mango chutney
Fresh coriander, chopped
Heat the oil in a heavy-based saucepan and fry the cumin seeds for about 30 seconds or until they start to change colour. Add the onions and cook with a sprinkling of salt for about 20 minutes (the onions form the curry sauce so it's important to cook them until they're soft, sweet and golden brown).
Add the garlic and ginger and fry for a couple of minutes before adding the chilli powder and chana masala spice. Cook for a minute or so before adding the tomato puree and cooking for a further 2 minutes (add a splash of water if the spices are catching).
Now add the mushrooms and green peppers and stir to coat in the spice mix. Add the tomatoes and just enough hot water to allow the vegetables to cook. Simmer for about 20 minutes or until the vegetables are tender and the tomatoes have broken down. Add the chickpeas 5 minutes from the end.
Season to taste and finish with the mango chutney and fresh coriander.
Your 5-a-day done!