Ingredients:
- 1-2 tbsp Olive oil
- 1 tsp Whole Cumin or Cumin seeds
- 1 large Onion, finely chopped
- 2 cans of peeled & diced canned Tomatoes, or two
large Tomatoes - 1 tsp Coriander powder
- 2 tsp Cumin powder
- ½ tsp Salt
- 1 Lemon, juiced
- 1 tsp Indian red chili powder (similar to Cayenne)
- 1-2 cloves fresh Garlic, chopped or grated
- 2 tsp fresh Ginger, grated
- ½ tsp Turmeric
- 1 Green Chili
- 2 cans of Chickpeas drained (or fresh & soaked)
- Sugar
- 1 tbsp Garam Masala
- Cilantro
Instructions:
1. Add olive oil to pot
2. Once hot, add 1 teaspoon of whole cumin
3. Once the cumin is sizzling, add the finely chopped
onion
4. Sauté over medium heat until browned (approx.
3-5 minutes)
5. Add tomato
6. Add coriander, cumin, salt, lemon, Indian red chili
powder (cayenne), fresh garlic, fresh ginger,
turmeric, green chili
7. Add chickpeas and enough water to cover
8. Simmer until chickpeas are tender (approx. 15
minutes)
9. Add Garam Masala
10. Sprinkle sugar to taste
11. Let sit for a few minutes.
12. Garnish with cilantro to taste
13. Serve with basmati rice and/or Naan
Healthy Facts/Information:
- Consuming a balanced diet that includes anti-inflammatory foods is an important part of managing arthritis and maintaining a healthy weight.
- Consume a healthy diet rich in:
- Dark, leafy green vegetables (kale, spinach, etc.)
- Fruits (blueberries, blackberries, strawberries, etc.)
- Healthy fats (extra virgin olive oil, avocadoes, walnuts, almonds, etc.)
- Foods High in Omega-3 Fatty Acids like fatty fish (salmon, tuna, etc.)
- Whole grains
- Beans and lentils (black beans, chickpeas, kidney beans, etc.)
- High fiber foods
- In general colorful fruits and vegetables should make up a majority of your plate and/or diet. These foods have protective compounds like antioxidants and polyphenols that help protect against inflammation.
- Various spices have recently been studied for their anti-inflammatory properties including:
- Turmeric, a spice that’s common in curries. Today, studies confirm that the active ingredient in turmeric, curcumin, can help reduce inflammation.
- Ginger is another spice thought to reduce/manage inflammation. It can also help with things like nausea and stomach pain
- Foods to limit or avoid
- Foods high in saturated fat
- Foods high in sugar
- Foods low in fiber
