Chole Or Chickpea

Chickpeas, also known as garbanzo beans or bengal gram (chole or kabuli chana in Hindi) are low in saturated fat, and very low in cholesterol and sodium. Chickpea is a very good source of folate and manganese and also a good source of protein, dietary fiber and copper. Try the Chole recipe.

The following nutrition data table of chickpeas shows that chickpea is high in potassium, fiber, protein, folate, iron, magnesium; and low in fat, cholesterol and sodium. This food is very good for health.

Nutriional information of Raw Mature Chickpeas seeds

Chole chickpea curry is a healthy dish, as it is good source of protein and dietary fibre.

Recipe type: Low fat, cholesterol free
Preparation time:

30 minute

Ingredients For Chole

for 5

• Kabuli Chana (Chick Peas), 250 g
• Chana Dal, 50 g
• Onion, 1, chopped
• Potato, 1 medium size, steamed and finely chopped
• Tomato, 2 chopped
• Garlic, 5 cloves, finely chopped
• Ginger root, 1 inch, finely chopped
• Green chili,3 chopped
• Coriander, washed , finely chopped 1 cup
• Lime/lemon Juice, 1 tsp
• Canola oil or Olive oil, 2 Tbsp

Spices For Chole

• Red Chilli Powder,1 tsp
• Coriander Powder, 1 tsp
• Turmeric, 1/2 tsp
• Garam masala, 1 tsp
• Black Pepper, 1/2 tsp
• Mango Powder (Amchur), 1 tsp
• Cinnamon, 1/2 tsp powdered
• Cloves, 2, powdered

Preparation of Chole

1. Wash chick peas and chana dal. Soak chick peas and chana dal together in about 500 ml water overnight.
2. Cook chick peas and chana dal in the same water (Step 1) till they become soft.
3. Heat a deep skillet and pour oil. When the oil becomes hot, add onion,garlic, ginger and green chili. Fry for 5-7 minutes. Add all the spices and stir for 3-4 minutes.
4. Transfer the cooked chick peas and chana dal with water (Step 2) into the skillet (Step 3). Add potato tomato and lime juice. Cook till 75% of the water evaporates and a thick gravy is formed.
5. Garnish with chopped coriander.

Serve hot with chappati, roti, tortilla, bread, plain rice, etc.

Note

A pressure cooker saves time and fuel for cooking wholegrains in general.

Some people like a black color of the cooked chickpeas (chole). For this put 4-5 tea bags in the pot when you soak and cook the chole. Remove the tea bags when the desired color is reached.

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