Heart-Healthy Chana Kulcha

Savor the irresistible flavors of Heart-Healthy Chana Kulcha, a wholesome twist on a classic North Indian favorite that’s perfect for guilt-free indulgence. This nutritious recipe pairs protein-packed chickpeas simmered in a vibrant, aromatic blend of spices like cumin, turmeric, and garam masala with soft, whole wheat kulchas. Boosted with olive oil, fresh tomatoes, garlic, and ginger, every bite is a delicious balance of hearty comfort and health-conscious eating. Topped with fresh coriander and a zesty dash of lemon, and served alongside creamy, low-fat yogurt, this dish is ideal for a satisfying lunch or dinner. Quick to prepare yet bursting with bold, authentic flavors, this heart-healthy recipe is a must-try for anyone seeking a nutritious, flavorful Indian meal.

Nutriscore Rating: 79/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

Ingredients

• 400 g Chickpeas (canned or boiled)
• 2 tbsp Olive oil
• 1 medium, finely chopped Onion
• 2 medium, finely chopped Tomato
• 3 cloves, minced Garlic
• 1 inch, minced Ginger
• 1 optional, chopped Green chili
• 1 tsp Cumin seeds
• 1 tsp Coriander powder
• 1 tsp Cumin powder
• 0.5 tsp Turmeric powder
• 0.5 tsp Red chili powder
• 0.5 tsp Garam masala
• 0.25 cup, chopped Fresh coriander leaves
• 6 pieces Whole wheat flatbread or Kulcha
• 1 cup Low-fat yogurt
• 1 juiced Lemon

Directions

Step 1

Begin by rinsing the chickpeas if using canned ones to reduce sodium content.

Step 2

Heat 2 tablespoons of olive oil in a large pan over medium heat. Add 1 teaspoon of cumin seeds and let them splutter.

Step 3

Add the finely chopped onion and sauté until it turns light golden brown.

Step 4

Stir in the minced garlic, ginger, and optional green chili. Cook for 2-3 minutes until the raw smell disappears.

Step 5

Add chopped tomatoes to the pan. Cook until the tomatoes soften and the oil starts to separate at the edges.

Step 6

Mix in coriander powder, cumin powder, turmeric powder, red chili powder, and garam masala. Cook the spices for about 2 minutes.

Step 7

Add the chickpeas to the pan and stir well to coat with the spice mixture.

Step 8

Pour in about 1 cup of water and bring the mixture to a simmer. Adjust the consistency as per your preference.

Step 9

Let it cook for 15-20 minutes on a low flame, stirring occasionally.

Step 10

Once the chickpeas are cooked and the flavors melded, add freshly chopped coriander and lemon juice. Mix well and turn off the heat.

Step 11

Serve the chana with whole wheat flatbread or kulcha, accompanied by low-fat yogurt on the side.

Nutrition Facts

Serving size	1596.6 grams (1596.6g)

Amount per serving	% Daily Value*
Calories	2236

Total Fat 60.10g	77%
Saturated Fat 10.10g	51%
Polyunsaturated Fat 2.90g
Cholesterol 16mg	5%
Sodium 4623mg	201%
Total Carbohydrate 347.00g	126%
Dietary Fiber 63.10g	225%
Total Sugars 75.60g
Protein 90.90g	182%

Vitamin D 137IU	686%
Calcium 967mg	74%
Iron 30mg	164%
Potassium 3721mg	79%

*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.

Source of Calories

Fat: 23.6%

Protein: 15.9%

Carbs: 60.5%