Low Sodium Chole Masala
Indulge in the rich and aromatic flavor of Low Sodium Chole Masala, a healthier twist on the beloved Indian classic. This recipe features tender chickpeas, simmered in a fragrant tomato-based gravy infused with cumin, coriander, turmeric, and unsalted chole masala powder. Perfect for those who are mindful of their sodium intake, the dish is seasoned with fresh lemon juice and a touch of black pepper to enhance its zesty, warm essence. The addition of ginger-garlic paste and green chilies provides an authentic depth of flavor for a vibrant, satisfying meal. With minimal salt and a focus on fresh, wholesome ingredients, this low-sodium recipe is an excellent choice for anyone looking to enjoy traditional Indian cuisine without compromising on health. Serve with whole wheat chapati or brown rice for a balanced, nourishing meal that’s perfect for lunch or dinner.
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Recipe Information
Ingredients
- 1 cup Dried chickpeas
- 4 cups Water
- 2 tablespoons Olive oil
- 1 teaspoon Cumin seeds
- 1 medium Onion, finely chopped
- 1 tablespoon Ginger-garlic paste
- 2 medium Tomatoes, chopped
- 1 teaspoon Coriander powder
- 0.5 teaspoon Turmeric powder
- 0.5 teaspoon Red chili powder
- 1 tablespoon Chole masala powder (unsalted)
- 2 unit Green chilies, slit
- 0.25 teaspoon Baking soda
- 2 tablespoons Fresh coriander leaves, chopped
- 2 tablespoons Lemon juice
- 1 teaspoon Black pepper, freshly ground
Instructions
Rinse the dried chickpeas thoroughly and soak them overnight in 4 cups of water.
Drain and rinse the chickpeas the next morning. Place them in a pressure cooker with 3 cups of fresh water and 1/4 teaspoon of baking soda.
Cook the chickpeas in the pressure cooker for about 20 minutes or until they are tender. Let the pressure release naturally.
In a large pan, heat 2 tablespoons of olive oil over medium heat.
Add 1 teaspoon of cumin seeds and saute until they start to splutter.
Add the finely chopped onion and cook until it becomes translucent.
Stir in 1 tablespoon of ginger-garlic paste and cook for another minute until fragrant.
Add the chopped tomatoes, 1 teaspoon coriander powder, 0.5 teaspoon turmeric powder, 0.5 teaspoon red chili powder, and 1 tablespoon of unsalted chole masala powder. Mix well and cook for about 5-7 minutes until the tomatoes break down and the spices are well incorporated.
Add the cooked chickpeas to the pan along with some of the cooking liquid (about 1 cup), and gently mix to coat the chickpeas in the spice mixture.
Add the slit green chilies and cook everything together for an additional 10-15 minutes, allowing the flavors to meld.
Season with freshly ground pepper and adjust spices to taste. Stir in 2 tablespoons of lemon juice.
Garnish with fresh coriander leaves before serving.
Serve hot with whole wheat chapati or brown rice for a complete meal.
Nutrition Facts
Calories |
1160 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 42.9 g | 55% | |
| Saturated Fat | 5.8 g | 29% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 431 mg | 19% | |
| Total Carbohydrate | 159.8 g | 58% | |
| Dietary Fiber | 44.0 g | 157% | |
| Total Sugars | 35.5 g | ||
| Protein | 44.5 g | 89% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 405 mg | 31% | |
| Iron | 19.2 mg | 107% | |
| Potassium | 2862 mg | 61% | |
*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.
