Heart-Healthy Chole Masala
Indulge in the rich, comforting flavors of this Heart-Healthy Chole Masala, a plant-based powerhouse packed with nutrition and taste! Perfect for those seeking a wholesome meal, this recipe features tender, protein-rich chickpeas simmered in a vibrant blend of spices, including garam masala, cumin, and turmeric, for an authentic Indian flair. Enhanced with fresh tomatoes, aromatic garlic, ginger, and a zesty hint of lemon juice, this low-fat dish is prepared using heart-friendly olive oil, making it an excellent choice for guilt-free indulgence. Ready in under an hour, this vegan chole masala is ideal for meal prep and pairs beautifully with steamed rice, whole-grain roti, or a crisp green salad. Keywords: heart-healthy recipes, chole masala recipe, vegan Indian dishes, chickpea curry, easy Indian dinner recipes.
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Recipe Information
Ingredients
- 1 cup Dried chickpeas
- 1 tablespoon Olive oil
- 1 large Onion, finely chopped
- 4 cloves Garlic, minced
- 1 inch piece Ginger, grated
- 2 large Tomatoes, chopped
- 1 medium Green chili, chopped
- 1 teaspoon Coriander powder
- 1 teaspoon Cumin powder
- 0.5 teaspoon Turmeric powder
- 0.5 teaspoon Red chili powder
- 1 teaspoon Garam masala
- 1 teaspoon Salt
- 1 tablespoon Lemon juice
- 2 tablespoons Fresh cilantro, chopped
- 3 cups Water
Instructions
Rinse the dried chickpeas under cold water and then soak them in 3 cups of water overnight or for at least 8 hours.
Drain and rinse the soaked chickpeas and set aside.
In a large pot, heat 1 tablespoon of olive oil over medium heat.
Add the chopped onion and sauté until translucent, about 5-7 minutes.
Stir in the minced garlic and grated ginger, cook for another minute until fragrant.
Add the chopped tomatoes and green chili, and cook until the tomatoes are softened.
Stir in the coriander powder, cumin powder, turmeric powder, and red chili powder. Stir well and let this mixture cook for 2-3 minutes.
Add the drained chickpeas and 3 cups of water to the pot. Stir to combine everything well.
Bring the mixture to a boil over high heat, then reduce the heat to low, cover, and simmer for 30 minutes or until the chickpeas are tender.
Add garam masala and salt to the pot, stir and let it cook for another 5 minutes.
Remove from heat and stir in the lemon juice.
Garnish with fresh cilantro before serving. Serve warm.
Nutrition Facts
Calories |
1045 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 28.6 g | 37% | |
| Saturated Fat | 3.6 g | 18% | |
| Polyunsaturated Fat | 1.3 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2470 mg | 107% | |
| Total Carbohydrate | 163.2 g | 59% | |
| Dietary Fiber | 44.7 g | 160% | |
| Total Sugars | 40.0 g | ||
| Protein | 45.6 g | 91% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 405 mg | 31% | |
| Iron | 18.8 mg | 104% | |
| Potassium | 3148 mg | 67% | |
*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.
