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West Indian Style Chana Wrap Recipe
|Vegetable oil||3 Tablespoon|
|Diced onions||2 Cup (32 tbs)|
|Garlic||5 Clove (25 gm), minced|
|Chile pepper||1⁄2 , seeded and diced|
|Fresh ginger piece||1 , peeled and minced (2 X 1 Inch)|
|Curry powder||3 Tablespoon (Preferably Madras-Style)|
|Ground cumin||1 Teaspoon|
|Ground turmeric||1⁄4 Teaspoon|
|Canned chickpeas||30 Ounce, drained and rinsed thoroughly (2 Cans, 15 Ounce Each)|
|8 inch whole wheat tortillas||17 1⁄2 Ounce (1 Package, 10-Inch Tortillas Work Well, Too)|
|Cucumber||1⁄2 , thinly slices (Optional Add-Ons: Your Favorite Hot Sauce; ½ Red Onion, Sliced)|
|Hot sauce||1 Tablespoon|
|Red onion||1⁄2 , sliced|
Calories 406 Calories from Fat 109
% Daily Value*
Total Fat 13 g19.4%
Saturated Fat 3.1 g15.4%
Trans Fat 0 g
Cholesterol 0 mg
Sodium 1099.1 mg45.8%
Total Carbohydrates 63 g21.2%
Dietary Fiber 10.5 g41.8%
Sugars 5.6 g
Protein 11 g22%
Vitamin A 4.2% Vitamin C 17.1%
Calcium 16.6% Iron 27.3%
*Based on a 2000 Calorie diet
cook until slightly softened, about 8 minutes. Add the garlic, chile
pepper, and ginger, and cook for about 2 minutes. Add the spices
and salt, and stir well. You’ll end up with a paste.
Add chickpeas, plus enough water to barely cover (at least 3 cups).
Bring to a lively simmer, then lower the heat and cook at a gentle
simmer, stirring occasionally, until most of the liquid evaporates, 50
to 60 minutes. You’re looking for very soft chickpeas with a thick
gravy, not soup.
Taste for salt and season accordingly.
Place a few tablespoons of channa inside a warmed tortilla (one per
person to start), with any or all of the optional add-ons, and you’ve
got a sandwich of champions. The channa is also great over rice. To
heat the tortillas, there are a few options: Wrap in plastic and heat
for 20 seconds in the microwave; wrap in aluminum foil and heat for
10 minutes in the oven at 325°F; place on a dry skillet or griddle,
one by one, for 30 seconds each side, over medium heat.
Keeps well in an airtight container in the fridge for at least five days.
From the book The Meat Lover’s Meatless Cookbook by Kim O’Donnel. Excerpted by arrangement with Da Capo Lifelong, a member of the Perseus Books Group.
Copyright © 2010. www.dacapopresscookbooks.com
The recipe photo is by Myra Kohn.