Low Fat Chole Masala
Dive into a guilt-free indulgence with this flavorful Low Fat Chole Masala, a lighter twist on the traditional Indian chickpea curry. Packed with protein-rich chickpeas simmered in an aromatic blend of cumin, turmeric, and chole masala spices, this recipe uses minimal oil and substitutes heavy cream with no-fat yogurt for a creamy texture without the extra calories. Fresh onions, tomatoes, ginger-garlic paste, and a hint of green chili create a robust base, while fresh cilantro and a squeeze of lemon add the perfect refreshing finish. Ready in just 45 minutes, this healthy and satisfying dish is ideal for busy weeknight dinners and pairs beautifully with whole wheat chapati or steamed basmati rice. Savor the rich, authentic flavors of this low-fat Indian classic while staying on track with your wellness goals.
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Recipe Information
Ingredients
- 2 cups Canned chickpeas
- 1 large Onion
- 2 medium Tomatoes
- 1 tablespoon Ginger-garlic paste
- 1 unit Green chili
- 2 tablespoons Chole masala powder
- 1 teaspoon Cumin seeds
- 0.5 teaspoon Turmeric powder
- 1 teaspoon Coriander powder
- 0.5 teaspoon Red chili powder
- 1 teaspoon Salt
- 1 tablespoon Oil
- 2 tablespoons No-fat yogurt
- 2 tablespoons Fresh cilantro
- 1 cup Water
- 0.5 unit Lemon
Instructions
Drain and rinse the canned chickpeas under running water. Set aside.
Finely chop the onion and tomatoes. Slit the green chili lengthwise.
Heat oil in a non-stick pan over medium heat. Add cumin seeds and let them sizzle for a few seconds until aromatic.
Add the chopped onion and sauté until golden brown, about 5-6 minutes.
Add ginger-garlic paste and green chili. Sauté for another 2 minutes until the raw smell disappears.
Add chopped tomatoes and cook until they soften, about 4-5 minutes.
Stir in chole masala powder, turmeric, coriander powder, red chili powder, and salt. Sauté for another 2-3 minutes until the spices are well cooked and aromatic.
Add the rinsed chickpeas, stir well to combine, and cook for 2-3 minutes.
Add water, mix well, and bring the mixture to a gentle simmer. Cover and let it cook on low heat for 10-15 minutes.
Stir in the no-fat yogurt and mix well. Cook for another 2 minutes, ensuring the yogurt is well integrated.
Turn off the heat and garnish with freshly chopped cilantro.
Squeeze the juice of half a lemon over the chole and stir lightly before serving.
Serve hot with whole wheat chapati or steamed basmati rice.
Nutrition Facts
Calories |
807 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 25.1 g | 32% | |
| Saturated Fat | 2.3 g | 12% | |
| Polyunsaturated Fat | 0.2 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 4123 mg | 179% | |
| Total Carbohydrate | 123.4 g | 45% | |
| Dietary Fiber | 30.4 g | 109% | |
| Total Sugars | 32.4 g | ||
| Protein | 30.4 g | 61% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 401 mg | 31% | |
| Iron | 11.8 mg | 66% | |
| Potassium | 2159 mg | 46% | |
*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.
