Vegan Side Dish: Chickpea Curry (Chole Masala) Recipe
Nutritional Benefits of Chickpeas
Garbanzo beans (kabuli chana) are a type of chickpea, and they're a good source of various nutrients. They contain abundant fiber, which can help control blood sugar and improve insulin secretion. They also contain a type of antioxidant called phytonutrients. Additionally, they're a good source of vitamin C, vitamin E, and beta-carotene.
Small amounts of these delicious beans help you feel quite full. This will help you eat less; this, in turn, helps with weight management.
- 1 cup garbanzo beans, soaked in water for 10 hours or soaked overnight
- 1/4 cup carrot, diced
- 1/2 cup onion, finely chopped
- 1/2 inch ginger, finely chopped
- 1 green chili, slit lengthwise
- 3/4 cup tomato, finely chopped
- 1 tablespoon oil
- 1 1/2 teaspoons chole masala, available in Indian stores (I used Everest Chole Masala)
- 1/2 teaspoon sugar, to taste
- 1/2 teaspoon salt, to taste
- 1/2 teaspoon mustard seeds
- 1/4 teaspoon red chili powder
- Soak the chickpeas (kabuli chana) in water for about 10 hours or overnight.
- Cook the soaked chickpeas with diced carrot, water, and 1 teaspoon of salt. Roughly mash the mixture.
- Heat the oil in a pan. Add the mustard seeds and let them crackle. Add the chopped onion, green chili, and ginger. Saute till the onion turns golden. Throw in the chopped tomato. Cook till the tomato becomes mushy.
- Add the red chili powder and chole masala powder. Stir-cook till the raw smell of the masala powder disappears.
- Pour in the mashed garbanzo beans. Mix well. Add salt and sugar. Cook on low fire for 5 minutes. Remove from heat. Garnish with chopped coriander leaves.
- The chickpea curry (chole masala) is ready to serve. Serve with poori, chapati, or with any other flatbread.
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|Serving size: 273 g|
|Calories from Fat||27|
|% Daily Value *|
|Fat 3 g||5%|
|Carbohydrates 44 g||15%|
|Sugar 0 g|
|Fiber 9 g||36%|
|Protein 9 g||18%|
|Cholesterol 0 mg|
|Sodium 42 mg||2%|
|* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.|