Low Sodium Amritsari Channa
Indulge in the rich, authentic flavors of Punjab with this Low Sodium Amritsari Channa recipe, a heart-healthy twist on a beloved classic. Made with tender chickpeas simmered alongside a black tea bag for a signature earthy hue, this dish is infused with bold spices like coriander, cumin, amchur, garam masala, and the tangy sweetness of anardana (dried pomegranate seeds). Fresh tomatoes and aromatics like garlic, ginger, and green chilies create a deeply flavorful base, while a garnish of coriander leaves and lemon adds refreshing brightness. Perfect as a protein-packed main or side dish, this low-sodium version of Amritsari Channa is ideal for anyone looking to enjoy satisfying Indian flavors without compromising health. Ready in under an hour, it pairs beautifully with roti, naan, or jeera rice for a wholesome, spiced indulgence.
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Recipe Information
Ingredients
- 250 grams dried chickpeas
- 1 unit black tea bag
- 2 tablespoons oil (vegetable or canola)
- 1 large onion, finely chopped
- 4 units garlic cloves, minced
- 1 teaspoon ginger, grated
- 2 medium tomato, finely chopped
- 2 units green chilies, finely sliced
- 2 teaspoons coriander powder
- 1 teaspoon cumin powder
- 1 teaspoon amchur (dried mango powder)
- 1 teaspoon garam masala
- 1 teaspoon paprika
- 1 teaspoon anardana (dried pomegranate seeds)
- 3 tablespoons fresh coriander leaves, chopped
- 750 milliliters water
- 1 unit lemon, sliced (for garnish)
Instructions
Rinse the dried chickpeas thoroughly under running water and soak them overnight in enough water to cover them by at least 2 inches.
Drain and rinse the soaked chickpeas. Transfer them to a large pot with 750 ml of water and a black tea bag. The tea bag will impart a characteristic dark color to the chickpeas.
Bring the pot to a boil, then reduce the heat and let it simmer for 30-35 minutes until the chickpeas are tender but not mushy. Remove the tea bag and set aside the cooked chickpeas.
In a large pan, heat the oil over medium heat and add the finely chopped onion. Sauté for about 5 minutes until the onion is golden brown.
Add the minced garlic, grated ginger, and sliced green chilies. Stir and cook for another 2-3 minutes until the raw aroma disappears.
Stir in the chopped tomatoes and let them cook for approximately 5 minutes until they soften and oil starts to separate from the mixture.
Add the coriander powder, cumin powder, amchur, garam masala, paprika, and anardana. Mix well and cook for another 2 minutes, allowing the spices to integrate with the tomato mixture.
Add the cooked chickpeas to the pan along with the water in which they were boiled. Stir well to ensure the chickpeas are well-coated with the spice mixture.
Let the concoction simmer for 10 minutes to thicken slightly, stirring occasionally. If the mixture is too dry, you can add a small amount of warm water.
Turn off the heat and garnish with freshly chopped coriander leaves.
Serve hot with a garnish of lemon slices on the side for an added fresh zing.
Nutrition Facts
Calories |
1317 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 44.8 g | 57% | |
| Saturated Fat | 5.5 g | 28% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 116 mg | 5% | |
| Total Carbohydrate | 187.8 g | 68% | |
| Dietary Fiber | 52.3 g | 187% | |
| Total Sugars | 41.6 g | ||
| Protein | 53.9 g | 108% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 458 mg | 35% | |
| Iron | 21.5 mg | 119% | |
| Potassium | 3264 mg | 69% | |
*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.
