Chole Masala
Punjabi spiced chickpea curry with onion-tomato gravy and warm spices — a hearty, high-protein vegan dinner.
For 3 servings
3 steps. 35 minutes total.
- 1
Step 1
- a.Drain soaked chickpeas and place them in a pressure cooker with 2 cups of water.
- b.Cook for 6 whistles, then reduce heat and simmer for 10 minutes.
- c.Check that the beans mash easily between your fingers before draining.
TIPAdding a pinch of salt to the boiling water helps the chickpeas soften more effectively. - 2
Step 2
- a.Heat oil in a heavy-bottomed pan and sizzle cumin seeds with the bay leaf.
- b.Add onions and sauté for 6 minutes until they reach a deep golden brown color.
- c.Stir in ginger and garlic for 1 minute, then add tomato puree and ground spices.
- d.Cook for 8 minutes until the oil begins to separate from the masala.
TIPBrowning the onions thoroughly is the key to achieving a rich, dark Punjabi gravy. - 3
Step 3
- a.Add cooked chickpeas with their cooking liquid and 1 cup of fresh water to the pan.
- b.Season with salt and amchur, then mash a small ladleful of beans to thicken the sauce.
- c.Simmer for 10 minutes, then stir in lemon juice and fresh cilantro before serving.
TIPMashing a few chickpeas creates a creamy consistency without the need for added fats or dairy.
What to keep in mind.
3 tips from the recipe — small details that make a real difference to the final dish.
- 1Soak dried chickpeas for at least 8 hours or overnight to ensure even cooking and better digestibility.
- 2For a traditional dark color, add a tea bag or a piece of dried amla to the pressure cooker.
- 3Always use fresh ginger and garlic paste rather than bottled versions for a more vibrant flavor profile.
Adapt it for your goals.
Low sodium
Omit added salt and double the amount of amchur and lemon juice for a tangy, low-sodium profile.
instant potInstant pot
Sauté the masala directly in the pot, add soaked chickpeas and water, and pressure cook on high for 35 minutes.
spicierSpicier
Add 2-3 slit green chilies during the onion sautéing stage for an extra kick of heat.
Why this is on our healthy list.
High Plant-Based Protein
Chickpeas provide essential amino acids for muscle repair and satiety.
Rich in Dietary Fiber
Supports digestive health and helps maintain stable blood sugar levels.
Heart-Healthy Legumes
Soluble fiber in chickpeas helps manage and lower LDL cholesterol.
Frequently asked questions
Yes, it is a nutrient-dense dish rich in plant-based protein, complex carbohydrates, and dietary fiber.