High in minerals like phosphorus, calcium, zinc and manganese, chick peas are one of the ancient cultivated legume. Being India the largest producer of chick pea, no surprise, chole is one of the most popular dishes of Indian cuisine. If we look at the nutritional profile, it contains high amount of folate, approximately 100g of chick peas can provide 43% of RDA. It is also rich in dietary fiber, hence lower cholesterol and lower the risk of heart attack. Lets savour the taste of pindi chole.
Soaking time: overnight
Preparation time: 5 mins
Cooking time: 15 mins
Serves: 4
Ingredients:
Chick peas: 100 g
Tomatoes: 100 g
Potatoes : 1 med size
Onion: 1 med size
Dried fenugreek powder: 2 tsp
Garam masala powder: 2 tsp
Ginger: 1” piece
Garlic: 5-6 pods
Turmeric powder: 1 tsp
Red chilly powder: 1 tsp
Chole masala: 1 tsp
Bay leaf: 1-2 small leafs
Ghee : 1 tbsp
Process:
- Pressure cook the chick peas with the potato adding a tsp salt to it.
- Blanch the tomatoes.
- Take onion, ginger, garlic, and blanch tomatoes and puree it into blender.
- Take ghee into a pan, once hot, add bay leaf.
- Add the tomato mixture puree, add turmeric powder, red chilly powder, chole masala, salt, mix well.
- Stir the puree till it separates oil.
- Once the puree separates oil, add half cup of water – keep the boiled water from the chana aside and we can use the same water here.
- Add chick peas and mix well.
- Mash the potato and add it to the gravy to thicken it.
- Simmer on low flame for five mins and chole is ready.
- Garnish with fresh coriander leaves and serve hot.
Nutritional value: per serving
Energy: 140.7 cal
Carbs: 19.97 g
Protein: 4.86 g
Fat: 4.59 g
