SP Chana Masala

I LOVE a good curry and some of my favourite vegetarian indian dishes are also SW friendly - fantastic news! When I first started attempting SP days, my biggest challenge is what I could eat that would be filling and protein packed. To this end, the day I discovered that I could use beans and pulses as part of the SP plan was a good day indeed.

This warming, aromatic dish is delicious, quick to make and full of filling protein. I've served it here with rocket salad and 45g of baked reduced fat halloumi (as my Healthy Extra A for the day) but you could also serve it with a Weight Watchers Low Fat Wrap (one of your 2 Healthy Extra B portions allowed during an SP day) or roasted butternut squash chunks. On a really hungry day you could also make a lentil dahl to boost this (recipe for my favourite version to follow in later posts).

A quick recommendation on chick peas for those following the plan. I simply don't have the patience (or the organisational skills) to soak things overnight the day before I need them so dried chick peas are a no-go in my pantry, I'm afraid. However, I find tinned chick peas vary greatly - some seem really small and bullet-like and some are darker in colour and a little bitter for my taste. My favourite, if you can find it, are made by the East End brand click here which are softer, bigger and creamier than most whilst also being really affordable. They are usually in the 'World Foods' section of supermarkets but I've also found them in some great Indian food superstores and some corner shops. My recipe also omits any coriander (ground or fresh) as I cannot stand the stuff myself. If you are a fan, though, go hog wild with the stuff - maybe stirring freshly chopped leaves in with the lemon juice.

As with all recipes and meal plans on the blog I have highlighted the protein sources (P foods) in red, the speed (S) foods in green, healthy extra allowances in blue and syns, with syn values in brackets in orange. 

SP Chana Masala 

Ingredients: 

2 cans of chick peas (drain one but keep the liquid in the other can)
A large red onion finely diced
Spray oil (see post about store cupboard recommendations)
Thumb-sized piece of raw ginger, minced / 2 tsp dried ginger 
6 cloves of garlic, minced 
1 large red chilli finely chopped with seeds
2 tsp cumin seeds
1 tsp garam masala
1 tsp tumeric
2 tsp chilli powder
1 tsp ground seasalt
1 tin chopped tomatoes 
1 tsp soy sauce
Juice of half a fresh lemon

Method

Spray a non-stick frying pan liberally before putting on to a medium heat.

Once the oil has heated, add the cumin seeds and fry for 2 minutes (until you can smell the cumin toasting).

Add the onion and turn the heat down slightly, frying gently until the onion browns.

Add the red chilli, garlic and ginger and fry for 5 minutes - adding a splash of water if it starts to catch.

Next stir in the chilli powder, turmeric, soy sauce and seasalt into the mixture and cook for 2 minutes.

Add the tomatoes, the drained chickpea tin and the whole of the other (including the chick pea 'water' from this tin).

Bring this to the boil, stirring regularly and then turn down to a low simmer for 10 minutes.

After 10 minutes of simmering add the garam masala and cook for a final 10 minutes.

After this, stir carefully and see if the mixture has thickened enough - if not, keep on a simmer for a further 5 minutes, checking regularly to ensure it doesn't stick too much.

Once you are happy with the consistency, stir in the lemon juice and allow it to cool very slightly before serving.