Chole

Chole is a delicious and hearty North Indian chickpea curry that is rich in flavor and nutrients. This healthy dish is perfect for a wholesome lunch, packed with protein and spices that are good for your health.

Ingredients

• Chickpeas - 200 grams (soaked overnight)
• Onion - 1 medium (finely chopped)
• Tomato - 1 medium (pureed)
• Ginger - 1 inch (grated)
• Garlic - 4 cloves (minced)
• Green chili - 1 (slit)
• Cumin seeds - 1 teaspoon
• Coriander powder - 1 teaspoon
• Cumin powder - 1/2 teaspoon
• Turmeric powder - 1/2 teaspoon
• Red chili powder - 1 teaspoon
• Garam masala - 1/2 teaspoon
• Salt - to taste
• Fresh cilantro - 2 tablespoons (chopped)
• Oil - 1 tablespoon (preferably olive oil)
• Water - 500 ml

Steps

1. Rinse the soaked chickpeas and cook them in a pressure cooker with 500 ml of water for about 15-20 minutes until tender. Alternatively, cook in a pot until they are soft.
2. In a large pan, heat 1 tablespoon of oil over medium heat and add cumin seeds. Once they splutter, add the chopped onions and sauté until golden brown.
3. Add grated ginger, minced garlic, and green chili to the pan, and sauté for an additional 2 minutes until fragrant.
4. Stir in the pureed tomato and cook for about 5 minutes until the mixture thickens and the oil separates.
5. Add the coriander powder, cumin powder, turmeric powder, red chili powder, and salt. Mix well and cook for another 2 minutes.
6. Add the cooked chickpeas (drained) to the pan, along with a splash of water if needed for consistency. Stir well to coat the chickpeas in the spice mixture.
7. Cover and simmer for 10 minutes, allowing the flavors to meld together.
8. Finally, sprinkle garam masala and chopped cilantro on top before serving.

Nutrition

• Calories: 350
• Protein: 15 g
• Carbs: 55 g
• Fiber: 12 g
• Sugar: 4 g
• Sodium: 500 mg
• Cholesterol: 0 mg
• Total Fat: 7 g
• Saturated Fat: 1 g
• Unsaturated Fat: 6 g
• Water: 0.5 L

Health Benefits

• High in protein, making it great for muscle building and repair.
• Rich in fiber, which aids in digestion and promotes heart health.

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