Heart-Healthy Amritsari Channa
Treat yourself to the comforting flavors of Heart-Healthy Amritsari Channa, a delicious twist on the iconic Punjabi dish, optimized for wellness without compromising on taste. Packed with protein-rich chickpeas, simmered to perfection with aromatic spices like cumin, turmeric, garam masala, and a touch of bold flavor from a brewed black tea bag, this recipe balances traditional depth with heart-friendly ingredients like olive oil. The tomato-based gravy, infused with garlic, ginger, and green chilies, creates a vibrant, well-rounded dish that pairs beautifully with whole-wheat naan or steamed brown rice. Ready in just over an hour, this nutrient-dense, cholesterol-conscious recipe is the perfect way to enjoy authentic Indian cuisine while prioritizing your health. Ideal for family dinners or meal prep, this wholesome dish satisfies both taste buds and wellness goals!
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Recipe Information
Ingredients
- 200 grams Dried chickpeas
- 1 medium, finely chopped Onion
- 2 medium, pureed Tomato
- 1 inch, grated Ginger
- 3 cloves, minced Garlic
- 2 finely chopped Green chilies
- 0.5 teaspoon Turmeric powder
- 1 teaspoon Chili powder
- 1 tablespoon Coriander powder
- 1 teaspoon Cumin seeds
- 1 Bay leaf
- 1 Black tea bag
- 1 teaspoon (adjust to taste) Salt
- 1 tablespoon (use olive oil for heart-healthy cooking) Oil
- 0.5 teaspoon Garam masala
- 2 tablespoons, chopped Fresh coriander leaves
- 1 liter Water
Instructions
Rinse the dried chickpeas thoroughly and soak them in water overnight or at least for 8 hours.
Drain the soaked chickpeas and rinse them again.
In a large pot, add the soaked chickpeas and 1 liter of water. Add a black tea bag and a bay leaf. The tea bag will add a dark color to the chickpeas and enhance their flavor.
Bring the water to a boil, then reduce the heat and let it simmer for about 40 minutes or until the chickpeas are cooked until soft. Remove the tea bag and bay leaf after cooking. Drain the chickpeas and set aside.
In a large pan, heat olive oil over medium heat. Add cumin seeds and let them crackle for a few seconds.
Add the finely chopped onions and sauté until they are golden brown.
Stir in grated ginger and minced garlic, and sauté for a minute until the raw smell disappears.
Add finely chopped green chilies and cook for another minute.
Incorporate the tomato puree into the pan and cook until the mixture thickens and oil starts to separate.
Add the turmeric powder, chili powder, coriander powder, and salt. Cook the spices for a minute.
Add the cooked chickpeas to the pan and mix well with the spice mixture.
Pour in about a cup of water to adjust the consistency as per your preference. Let it simmer for another 10-15 minutes to allow the flavors to meld together.
Finish with a sprinkle of garam masala and stir well.
Garnish with freshly chopped coriander leaves before serving.
Serve hot with freshly baked whole-wheat naan or steamed brown rice for a heart-friendly meal.
Nutrition Facts
Calories |
976 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 14.9 g | 19% | |
| Saturated Fat | 1.5 g | 8% | |
| Polyunsaturated Fat | 0.2 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 4861 mg | 211% | |
| Total Carbohydrate | 175.2 g | 64% | |
| Dietary Fiber | 44.0 g | 157% | |
| Total Sugars | 51.3 g | ||
| Protein | 45.4 g | 91% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 435 mg | 33% | |
| Iron | 19.9 mg | 111% | |
| Potassium | 2787 mg | 59% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
