Special Diet Information

Coumadin® (Warfarin)
This recipe is safe for Coumadin (warfarin) users.

This recipe is safe for those who are lactose intolerant - just leave out the yogurt topping.

This is a low sodium recipe.

GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.

Gluten Sensitivity
This recipe is safe for those who are sensitive to gluten.


"So long as you have food in your mouth, you have solved all questions for the time being." -Franz Kafka

The refrigerator light goes on...

Chickpeas are one of my favorites and so is Indian food. This is another great example of where Mediterranean diet does not mean Mediterranean recipes. This is full of veggies, fruit (tomatoes), great quality oil, fermented dairy and best of all, legumes. Five points for improving your Med Diet Score (more when you consider less meat) and great food – a great combination!

It's best to purchase your Indian spices – garam masala, turmeric, curry powder and the like – at an Indian or Asian market. You can usually buy smaller amounts so that they are fresher when you get ready to use them - unless you plan to make a lot of Indian recipes (which you should).



Chana Masala

Servings: 2 | Serving size: about 2 cups

Cooking Time: 60 Minutes

This recipe can easily be multiplied and makes great leftovers. Serve over Brown Rice.

Chana Masala recipe from Dr. Gourmet - 4 points in your Mediterranean diet score


  • 1 large tomato
  • 1 medium jalapeno
  • 1 Tbsp. fresh ginger root (peeled and minced)
  • 1 Tbsp. olive oil
  • 1/2 tsp. ground coriander
  • 1/4 tsp. ground cumin
  • 1/2 tsp. turmeric
  • 1/2 tsp. chili powder
  • 1/2 tsp. garam masala
  • 1 large onion (finely diced)
  • 1/4 tsp. salt
  • 1 Tbsp. garbanzo flour
  • 1 – 15-ounce can no salt added garbanzo beans (drained and rinsed)
  • 1 cup water
  • 1/4 cup non-fat Greek yogurt

Place the tomato, jalapeno and ginger in a blender and process until smooth.

Place the olive oil in a large skillet over medium high heat.

Add the coriander, cumin, turmeric, chili powder and garam masala.

Cook for about 2 minutes. Stir frequently.

Add the onion and cook for about two minutes. Stir frequently.

Add the salt, garbanzo flour, garbanzo beans and stir until blended.

Add the water and stir.

Simmer for about 30 to 40 minutes and serve topped with yogurt.

Nutrition Facts

Serving size: about 2 cups

Servings: 2

Amount Per Serving

Calories 350 Calories from Fat 99
% Daily Value
Total Fat 11g 15%
    Saturated Fat 2g 9%
    Monounsaturated Fat 6g
    Trans Fat 0g
Cholesterol 0mg 0%
Sodium 340mg 15%
Total Carbohydrates 49g 19%
    Dietary Fiber 13g 47%
    Sugars 13g
Protein 17g
Vitamin A 6% Vitamin C 34%
Calcium 8% Iron 27%
Vitamin K 20mcg Potassium 800mg