Method of Making Chole

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. These are a very good source of folate and manganese and also a good source of protein, dietary fiber and copper.




Chickpeas Nutrition

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

Serving size: 1 cup = 200g
Data compiled by FatFreeKitchen.com
Calories: 728
   Calories from fat: 101
   Calories from carbohydrate: 493
   Calories from protein: 134
Total Fat: 12g
   Saturated fat: 1.3g
   Omega-3 fatty acid: 202mg
   Omega-6 fatty acids: 5.2g
Sodium: 48mg
Carbohydrate: 121g
Dietary Fiber: 35g
Sugars: 21g
Cholesterol: 0
Protein: 39g
Iron: 12.5mg
Magnesium: 230mg
Phosphorus: 732mg
Potassium: 1750mg
Sodium: 48.0mg
Zinc: 6.9mg
Copper: 1.7mg
Manganese: 4.4mg
Selenium: 16.4mcg
Vitamin A: 134 IU
Beta Carotene: 80.0 mcg
Vitamin C: 8.0mg
Vitamin E: 1.6mg
Vitamin B6: 1.1mg
Folate: 1114mcg

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

Whole grains

Recipe type: Low fat, cholesterol free
Preparation time:

30 minute

Ingredients For Chole Recipe

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

Directions

  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 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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