Heart-Healthy Chole Masala

Discover a flavorful twist on a traditional favorite with our Heart-Healthy Chole Masala! This wholesome vegan recipe transforms classic chole masala into a nutrient-packed dish perfect for a heart-conscious lifestyle. Made with tender, protein-rich chickpeas, a fragrant medley of Indian spices, and a splash of zesty lemon juice, this dish is not only delicious but also light on saturated fats, thanks to the use of olive oil. Simmered to perfection, this one-pot recipe is easy to prepare, with just 15 minutes of prep time and a rich, aromatic result that'll rival any restaurant version. Enjoy it as a hearty main course or pair it with whole-grain rice or roti for a balanced, satisfying meal. Perfect for meal prep or a cozy family dinner, this dish is a must-try for anyone looking to combine traditional flavors with a heart-smart twist.

Nutriscore Rating: 76/100

Prep Time:15 mins

Cook Time:45 mins

Total Time:60 mins

Servings: 4

Ingredients

• 1 cup Dried chickpeas
• 1 tablespoon Olive oil
• 1 large Onion, finely chopped
• 4 cloves Garlic, minced
• 1 inch piece Ginger, grated
• 2 large Tomatoes, chopped
• 1 medium Green chili, chopped
• 1 teaspoon Coriander powder
• 1 teaspoon Cumin powder
• 0.5 teaspoon Turmeric powder
• 0.5 teaspoon Red chili powder
• 1 teaspoon Garam masala
• 1 teaspoon Salt
• 1 tablespoon Lemon juice
• 2 tablespoons Fresh cilantro, chopped
• 3 cups Water

Directions

Step 1

Rinse the dried chickpeas under cold water and then soak them in 3 cups of water overnight or for at least 8 hours.

Step 2

Drain and rinse the soaked chickpeas and set aside.

Step 3

In a large pot, heat 1 tablespoon of olive oil over medium heat.

Step 4

Add the chopped onion and sauté until translucent, about 5-7 minutes.

Step 5

Stir in the minced garlic and grated ginger, cook for another minute until fragrant.

Step 6

Add the chopped tomatoes and green chili, and cook until the tomatoes are softened.

Step 7

Stir in the coriander powder, cumin powder, turmeric powder, and red chili powder. Stir well and let this mixture cook for 2-3 minutes.

Step 8

Add the drained chickpeas and 3 cups of water to the pot. Stir to combine everything well.

Step 9

Bring the mixture to a boil over high heat, then reduce the heat to low, cover, and simmer for 30 minutes or until the chickpeas are tender.

Step 10

Add garam masala and salt to the pot, stir and let it cook for another 5 minutes.

Step 11

Remove from heat and stir in the lemon juice.

Step 12

Garnish with fresh cilantro before serving. Serve warm.

Nutrition Facts

Serving size	1521.9 grams (1521.9g)

Amount per serving	% Daily Value*
Calories	1045

Total Fat 28.60g	37%
Saturated Fat 3.60g	18%
Polyunsaturated Fat 1.30g
Cholesterol 0mg	0%
Sodium 2470mg	107%
Total Carbohydrate 163.20g	59%
Dietary Fiber 44.70g	160%
Total Sugars 40.00g
Protein 45.60g	91%

Vitamin D 0IU	0%
Calcium 405mg	31%
Iron 19mg	104%
Potassium 3148mg	67%

*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: 16.7%

Carbs: 59.7%