Healthy International Recipes: Indian Chickpeas with Gravy (Chole)

chickpeas-31

By The Physicians Committee

2 cups (200 grams) cooked chickpeas
1/2 cup (150 grams) chopped onions
2 large garlic cloves
1 cup (240 grams) fresh tomato puree
1/2 teaspoon (4 grams) turmeric powder
1 teaspoon (2 grams) red pepper powder
2 teaspoons (5 grams) coriander powder
2 teaspoons (5 grams) cinnamon powder
2 teaspoons (5 grams) garam masala or substitute chole masala)
2.5 cups (625 milliliters) water
Salt to taste

Steam-fry the onions and garlic and put it in a hot pan on medium heat. Add all the spices except garam masala and tomato puree. Stir for 5 minutes. Add precooked chickpeas, gram masala, salt and water. Stir nicely mashing some chickpeas in gravy and cover with lid. Let it cook for 20 minutes on medium-low heat until all flavors blend. Serve with rice or roti.

To give this recipe a sweet and sour flavor, you can add tamarind chutney (see recipe) into it.

Per serving (1/4 of recipe):

  • Calories: 177
  • Fat: 3 g
  • Saturated Fat: 0.3 g
  • Calories from Fat: 12%
  • Cholesterol: 0 mg
  • Protein: 9g
  • Carbohydrates: 32 g
  • Sugar: 8 g
  • Fiber: 9 g
  • Sodium: 179 mg
  • Calcium: 85 mg
  • Iron: 4 mg
  • Vitamin C: 11 mg
  • Beta Carotene: 315 mcg
  • Vitamin E: 2 mg

Adapted from Suruchi Mishra