Kadhi Chole

Kadhi Chole is a delightful North Indian dish that combines protein-rich chickpeas with a tangy yogurt-based curry. This wholesome meal is perfect for a nutritious lunch, offering a unique blend of spices and flavors.

Ingredients

• Chickpeas - 200 grams (soaked overnight)
• Yogurt - 200 grams (whisked)
• Besan (gram flour) - 50 grams
• Water - 500 ml
• Onion - 1 medium (finely chopped)
• Tomato - 1 medium (chopped)
• Ginger - 1 inch (grated)
• Garlic - 4 cloves (minced)
• Green chili - 1 (slit)
• Cumin seeds - 1 teaspoon
• Turmeric powder - 1/2 teaspoon
• Red chili powder - 1 teaspoon
• Garam masala - 1/2 teaspoon
• Coriander powder - 1 teaspoon
• Salt - to taste
• Oil - 2 tablespoons
• Fresh coriander leaves - for garnish

Steps

1. Drain and rinse the soaked chickpeas. In a pressure cooker, add the chickpeas with 3 cups of water and a pinch of salt. Cook for about 3-4 whistles or until tender. Set aside.
2. In a bowl, mix the besan with a little water to form a smooth batter. Add the whisked yogurt to this mixture and blend well to avoid lumps. Set aside.
3. Heat oil in a pan over medium heat. Add cumin seeds and let them splutter. Then add the chopped onions and sauté until golden brown.
4. Add ginger, garlic, and green chili. Sauté for another 2 minutes until fragrant.
5. Mix in the chopped tomatoes and cook until they soften. Then add turmeric powder, red chili powder, coriander powder, and salt. Cook for 3-4 minutes until the spices are well combined.
6. Lower the heat and gradually add the yogurt-besan mixture, stirring continuously to avoid curdling. Cook for 5-7 minutes until the gravy thickens.
7. Add the cooked chickpeas to the gravy and mix well. Add water to adjust the consistency as desired. Simmer for another 5-10 minutes.
8. Finally, sprinkle garam masala and garnish with fresh coriander leaves before serving.

Nutrition

• Calories: 350
• Protein: 16 g
• Carbs: 50 g
• Fiber: 10 g
• Sugar: 5 g
• Sodium: 600 mg
• Cholesterol: 10 mg
• Total Fat: 10 g
• Saturated Fat: 1.5 g
• Unsaturated Fat: 8.5 g
• Water: 0.5 L

Health Benefits

• High in protein, supporting muscle growth and repair.
• Rich in dietary fiber, promoting digestive health.

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