Chole masala, also known as Chickpea Curry, is a popular North indian dish loved for its rich flavors and spicy, tangy taste. Made with chickpeas, tomatoes, onions, and a blend of aromatic spices, it’s a wholesome and protein-packed meal that pairs perfectly with rice, roti, or bhature. Beyond being delicious, chole offers numerous health benefits thanks to its main ingredient—chickpeas.
Ingredients
1 cup dried chickpeas (or 2 cups canned chickpeas, drained and rinsed)
2 medium onions, finely chopped
2 medium tomatoes, pureed
2–3 garlic cloves, minced
1-inch piece of ginger, grated
2–3 green chilies, chopped (optional)
2 tbsp oil or ghee
1 tsp cumin seeds
1/2 tsp turmeric powder
1 tsp coriander powder
1 tsp cumin powder
1 tsp garam masala
1/2 tsp red chili powder (adjust to taste)
1 tsp chole masala (store-bought or homemade)
Salt to taste
2 cups water (adjust consistency)
Fresh coriander leaves for garnish
1 tsp lemon juice (optional)
Instructions
Soak and Cook Chickpeas:
If using dried chickpeas, soak them overnight in enough water.
Drain and pressure cook with 2 cups water and a pinch of salt for 15–20 minutes until soft. If using canned chickpeas, rinse and set aside.
Prepare the masala Base:
Heat oil or ghee in a pan over medium heat.
Add cumin seeds and let them splutter.
Add onions and sauté until golden brown.
Add garlic, ginger, and green chilies, sauté for 1–2 minutes until fragrant.
Cook Tomatoes and Spices:
Add pureed tomatoes and cook for 5–6 minutes until the oil separates.
Add turmeric, coriander powder, cumin powder, red chili powder, and chole masala. Mix well.
Combine Chickpeas and Simmer:
Add cooked chickpeas to the masala.
Add 1–2 cups of water depending on your preferred consistency.
Simmer for 10–15 minutes to let the flavors meld together.
Finish and Serve:
Add garam masala and stir well.
Garnish with fresh coriander leaves and a squeeze of lemon juice.
Serve hot with steamed rice, roti, or bhature.
Health Benefits of Chole Masala
High in Protein:
Chickpeas are an excellent plant-based protein source, making this dish ideal for vegetarians and vegans.
Rich in Fiber:
The fiber content aids digestion, promotes gut health, and helps regulate blood sugar levels.
Supports heart Health:
Chickpeas contain magnesium and potassium, which help maintain healthy blood pressure and reduce the risk of cardiovascular disease.
Boosts Immunity:
Spices like turmeric, garlic, and ginger have antioxidant and anti-inflammatory properties that enhance immunity.
Weight Management:
High fiber and protein content help keep you full longer, making it a great option for weight management.
Bone and Blood Health:
Chickpeas provide essential minerals like iron, calcium, and phosphorus, supporting healthy bones and blood.
Conclusion:
Chole masala is not only a flavorful and hearty dish but also a nutrient-dense option that supports overall health. Easy to make and versatile, it’s perfect for lunch, dinner, or festive occasions. A plate of chole with rice or roti is comforting, satisfying, and wholesome.
Disclaimer:
The views and opinions expressed in this article are those of the author and do not necessarily reflect the official policy or position of any agency, organization, employer, or company. All information provided is for general informational purposes only. While every effort has been made to ensure accuracy, we make no representations or warranties of any kind, express or implied, about the completeness, reliability, or suitability of the information contained herein. Readers are advised to verify facts and seek professional advice where necessary. Any reliance placed on such information is strictly at the reader’s own risk.
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