Low Fat Amritsari Channa
Immerse yourself in the authentic flavors of Punjab with this hearty and wholesome Low Fat Amritsari Channa recipe, a lighter twist on the classic dish! Packed with protein-rich dried chickpeas simmered in an aromatic blend of spices—including garam masala, amchur powder, and red chili—this savory curry is a celebration of bold and tangy flavors. With minimal oil and the optional addition of a black tea bag for a rich, earthy hue, this recipe is perfect for health-conscious food lovers who don’t want to compromise on taste. Serve it with steamed rice, whole-grain roti, or as a filling for wraps, and relish a comforting, nutrient-packed meal in just 90 minutes. Perfect for vegetarians and weight-watchers alike, this Amritsari Channa curry is a satisfying ode to Indian cuisine.
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Recipe Information
Ingredients
- 250 grams Dried chickpeas (channa)
- 1 medium, finely chopped Onion
- 2 medium, finely chopped Tomatoes
- 1 inch, grated Ginger
- 3 minced Garlic cloves
- 2 slit Green chilies
- 0.5 teaspoons Turmeric powder
- 1 teaspoons Red chili powder
- 1.5 teaspoons Coriander powder
- 1 teaspoons Cumin seeds
- 1 teaspoons Garam masala
- 1 teaspoons Amchur (dried mango) powder
- 1.5 teaspoons Salt
- 1 tablespoons Oil
- 1 optional Black tea bags
- 2 tablespoons, chopped Fresh coriander leaves
- 1 liters Water
Instructions
Wash the dried chickpeas thoroughly and soak them in enough water overnight or for at least 8 hours.
Drain the soaked chickpeas and place them in a pressure cooker with 1 liter of water, a pinch of salt, and the black tea bag. The tea bag gives the chickpeas a deeper color, which is optional. Pressure cook for 4-5 whistles or until the chickpeas are soft and cooked through.
In a large non-stick pan, heat the oil over medium heat. Add the cumin seeds and let them sizzle and crackle.
Add the chopped onions and sauté until they turn golden brown.
Stir in the grated ginger, minced garlic, and slit green chilies. Sauté for another minute until aromatic.
Add the turmeric powder, red chili powder, coriander powder, and salt. Cook the spices for 1-2 minutes.
Mix in the chopped tomatoes and cook until the mixture becomes thick and oil starts separating from the masala.
Add the cooked chickpeas (discard the tea bag) along with the cooking water into the pan. Stir well to combine.
Adjust the consistency as required by adding more water if too thick, or reducing further if too watery.
Add garam masala and amchur powder, mixing thoroughly. Let the curry simmer on low heat for another 10-15 minutes to allow the flavors to meld.
Turn off the heat and garnish with freshly chopped coriander leaves.
Serve hot, with a side of steamed rice or whole-grain roti for a complete meal.
Nutrition Facts
Calories |
1232 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 32.3 g | 41% | |
| Saturated Fat | 2.8 g | 14% | |
| Polyunsaturated Fat | 0.2 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 3668 mg | 159% | |
| Total Carbohydrate | 193.7 g | 70% | |
| Dietary Fiber | 52.6 g | 188% | |
| Total Sugars | 44.6 g | ||
| Protein | 54.8 g | 110% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 478 mg | 37% | |
| Iron | 22.5 mg | 125% | |
| Potassium | 3417 mg | 73% | |
*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.
