Heart-Healthy Chole Ki Sabji
Indulge in the vibrant, aromatic flavors of Heart-Healthy Chole Ki Sabji, a wholesome twist on the traditional Indian chickpea curry. Packed with protein-rich chickpeas and a medley of heart-friendly ingredients like olive oil, fresh tomatoes, and aromatic spices, this recipe is as nutritious as it is delicious. A fragrant blend of cumin, coriander, turmeric, and garam masala infuses the dish with bold, warming flavors, while a splash of lemon juice adds a zesty finish. Perfect for busy weeknight dinners, it takes just 45 minutes from prep to plate and pairs beautifully with whole wheat naan or brown rice for a satisfying, balanced meal. Perfectly suited for those seeking a low-sodium, heart-conscious diet, this vibrant vegan recipe promises to keep your taste buds and health goals in harmony.
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Recipe Information
Ingredients
- 2 cups canned chickpeas
- 1 large onion
- 2 medium tomato
- 1 tablespoon ginger-garlic paste
- 1 small green chili
- 0.5 teaspoon turmeric powder
- 1 teaspoon coriander powder
- 0.5 teaspoon cumin seeds
- 0.5 teaspoon garam masala
- 0.5 teaspoon red chili powder
- 0.75 teaspoon salt
- 2 tablespoons fresh cilantro
- 1 tablespoon olive oil
- 1.5 cups water
- 1 tablespoon lemon juice
Instructions
Drain and rinse the canned chickpeas thoroughly under running water to remove excess salt.
Finely chop the onion, tomatoes, and green chili.
Heat olive oil in a large pan over medium heat. Add cumin seeds and allow them to sizzle for a few seconds until aromatic.
Add the chopped onions to the pan and sauté until they turn golden brown, about 5-7 minutes.
Stir in the ginger-garlic paste and green chili, cooking for 1-2 minutes until fragrant.
Add chopped tomatoes to the mixture, cooking until they soften and the oil starts to separate from the edges, roughly 5 minutes.
Mix in the turmeric powder, coriander powder, red chili powder, and salt, stirring well to incorporate the spices.
Add the chickpeas and water to the pan, stirring well to combine everything. Bring the mixture to a simmer.
Cover the pan with a lid and let it cook for 15-20 minutes on low heat, ensuring the chickpeas absorb all the flavors.
Once the chickpeas are cooked to your desired softness, sprinkle garam masala over the top and mix gently.
Remove the pan from heat, squeeze in the lemon juice, and stir through the chopped fresh cilantro.
Serve the chole hot with whole wheat naan or brown rice for a complete, heart-healthy meal.
Nutrition Facts
Calories |
788 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 23.1 g | 30% | |
| Saturated Fat | 3.4 g | 17% | |
| Polyunsaturated Fat | 1.5 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 5559 mg | 242% | |
| Total Carbohydrate | 123.7 g | 45% | |
| Dietary Fiber | 26.0 g | 93% | |
| Total Sugars | 43.1 g | ||
| Protein | 27.1 g | 54% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 309 mg | 24% | |
| Iron | 10.3 mg | 57% | |
| Potassium | 1827 mg | 39% | |
*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.
