Delicious Chole Recipe: A Nutritious Chickpea Classic

Chole, also known as chana masala, is a beloved dish in Indian cuisine, featuring chickpeas cooked in a rich, spiced tomato gravy. It's not only packed with flavor but also offers a hearty dose of protein and fiber. This recipe is perfect for a wholesome lunch or dinner and pairs beautifully with rice, naan, or bhature. Here’s how you can make this delectable dish at home:

Ingredients:

• For the Chole:

  • 1 cup dried chickpeas (or 2 cups canned chickpeas)
  • 1 large onion, finely chopped
  • 2 large tomatoes, chopped
  • 1 tablespoon ginger-garlic paste
  • 2 green chilies, slit
  • 2 tablespoons oil
  • 1 teaspoon cumin seeds
  • 1 bay leaf
  • 1 teaspoon turmeric powder
  • 1 tablespoon coriander powder
  • 1 teaspoon cumin powder
  • 1 teaspoon garam masala
  • 1/2 teaspoon red chili powder (adjust to taste)
  • 1/2 teaspoon amchur (dried mango powder) or lemon juice
  • Salt to taste
  • Fresh coriander leaves for garnish

• Optional for Garnish:

  • Sliced onions
  • Fresh coriander leaves
  • Lemon wedges

Instructions:

1. Prepare Chickpeas:

   • If using dried chickpeas, soak them overnight in plenty of water. Drain and cook them in a pressure cooker with fresh water until tender (about 4-5 whistles). For canned chickpeas, simply rinse and drain them.

2. Cook the Spices and Onions:

   • Heat oil in a large pan over medium heat. Add cumin seeds and bay leaf, allowing them to sizzle. Add the finely chopped onions and sauté until golden brown.

3. Add Ginger-Garlic Paste and Tomatoes:

   • Stir in the ginger-garlic paste and cook for a minute. Add the chopped tomatoes and cook until they are soft and the oil starts to separate from the mixture.

4. Incorporate Spices:

   • Mix in the turmeric powder, coriander powder, cumin powder, red chili powder, and salt. Cook the spice mixture for a few minutes, letting the flavors meld.

5. Add Chickpeas:

   • Add the cooked or canned chickpeas to the pan. Pour in some of the cooking liquid (if using dried chickpeas) to achieve the desired consistency. Simmer for 10-15 minutes to allow the flavors to develop.

6. Finish and Garnish:

   • Stir in garam masala and amchur or lemon juice. Adjust seasoning as needed and cook for an additional 5 minutes.

7. Serve:

   • Garnish with fresh coriander leaves and serve hot with rice, naan, or bhature. Optionally, add sliced onions and lemon wedges for extra flavor.

Conclusion

Chole is a nutritious and satisfying dish that can fit well into a balanced diet. However, if you are considering incorporating it into a specific dietary plan, such as one tailored for teenage girls, it is important to ensure that it aligns with overall nutritional needs. Before making changes to your diet or incorporating new recipes, consulting with a dietician is highly recommended. For a customized diet plan for teenage girls, reach out to Dietician Natasha Mohan. Her expertise will help you create a balanced and health-conscious eating plan that supports growth and wellness while enjoying delicious meals like chole.