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A classic North Indian curry featuring tender chickpeas simmered in a spicy, tangy tomato and onion gravy. This hearty and flavorful dish, also known as Chana Masala, is a staple in Punjabi households and pairs perfectly with bhature, puri, or rice.
For 4 servings
Soak and Cook the Chickpeas
Prepare the Masala Base
A classic North Indian curry featuring tender chickpeas simmered in a spicy, tangy tomato and onion gravy. This hearty and flavorful dish, also known as Chana Masala, is a staple in Punjabi households and pairs perfectly with bhature, puri, or rice.
This punjabi recipe takes 65 minutes to prepare and yields 4 servings. At 419.38 calories per serving with 16.66g of protein, it's a moderately challenging recipe perfect for lunch or dinner.
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Combine and Simmer the Curry
Garnish and Serve
For a richer, creamier texture, stir in 2-3 tablespoons of fresh cream or a paste made from 10-12 soaked cashews at the end of the cooking process.
For a satvic version, omit onions and garlic. Start the masala by tempering cumin seeds and asafoetida (hing) in ghee, then proceed with a ginger and tomato base.
Make the dish even heartier by adding cubes of fried paneer or boiled potatoes during the last 10 minutes of simmering.
For an Amritsari twist, use a special spice blend that includes dried pomegranate seeds (anardana) and avoid pureeing the tomatoes; use them chopped instead for a chunkier texture.
Chickpeas are a fantastic source of plant-based protein, which is essential for muscle repair, growth, and overall body function. A protein-rich meal also promotes a feeling of fullness, helping with weight management.
This dish is high in dietary fiber, which aids in digestion, prevents constipation, and helps maintain a healthy gut microbiome. Fiber also helps regulate blood sugar levels by slowing down carbohydrate absorption.
Punjabi Chole is packed with important minerals like iron, which is crucial for preventing anemia; manganese, an antioxidant; and folate, which is vital for cell growth and metabolism.
One serving (approximately 1 cup or 420g) of this Punjabi Chole Masala contains around 400-450 calories, depending on the amount of ghee or oil used. It's a balanced meal with complex carbs, protein, and healthy fats.
Yes, it is a very healthy dish. Chickpeas are an excellent source of plant-based protein, dietary fiber, and essential minerals like iron and folate. When prepared with a moderate amount of ghee or oil, it's a nutritious and wholesome meal.
Absolutely. You can cook the soaked chickpeas in a large, heavy-bottomed pot. It will take significantly longer, about 1.5 to 2 hours, for the chickpeas to become tender. Alternatively, you can use two 15-ounce cans of cooked chickpeas; just rinse them well and add them at step 3, simmering for 20-25 minutes.
This can happen for a few reasons: the chickpeas might be old, they weren't soaked for long enough, or you have hard water. Using a pinch of baking soda while soaking and cooking can help soften them.
If you don't have tea bags, you can use 2-3 pieces of dried amla (Indian gooseberry) while boiling the chickpeas. This will also add a slight tanginess and the desired dark color.
Leftovers can be stored in an airtight container in the refrigerator for up to 4 days. The flavors actually improve overnight! It also freezes very well for up to 2 months.
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