Baked Chole Bhature: Protein-Rich Chickpea Stuffed Buns
A wholesome Indian recipe crafted for health-conscious eating: nutritious, delicious, and easy to make at home.
Chole Bhature is a beloved North Indian street food, but traditional deep-fried bhature can be heavy on calories. DietGhar's Baked Chole Bhature offers a delightful twist: soft whole wheat buns stuffed with a spicy, tangy chickpea filling, baked to golden perfection. This recipe retains the classic flavors while being diabetic-friendly and perfect for weight loss. The chickpea filling is rich in protein and fiber, keeping you full and satisfied. Serve these stuffed buns with a side of mint chutney or yogurt for a wholesome breakfast or snack.
Ingredients
How to Make It
In a large bowl, mix whole wheat flour, baking powder, baking soda, and salt.
Add yogurt and olive oil. Mix well until crumbly.
Gradually add water and knead into a soft, smooth dough.
Cover the dough with a damp cloth and let it rest for 30 minutes.
Meanwhile, heat a non-stick pan and add cumin seeds. When they splutter, add asafoetida.
Add chopped onion and sauté until golden brown.
Add ginger-garlic paste and green chili. Sauté for a minute.
Add tomato puree and cook until oil separates.
Add turmeric powder, red chili powder, coriander powder, and salt. Mix well.
Add cooked chickpeas and mash some lightly with the back of a spoon.
Add garam masala and amchur powder. Mix and cook for 5 minutes until the mixture is thick.
Stir in fresh coriander leaves. Remove from heat and let the filling cool.
Preheat the oven to 200°C (400°F). Line a baking sheet with parchment paper.
Divide the dough into 8 equal balls. Flatten each ball into a small circle.
Place a spoonful of chickpea filling in the center. Bring the edges together and seal to form a stuffed bun.
Place the stuffed buns seam-side down on the baking sheet. Brush with a little olive oil.
Bake for 15-20 minutes until golden brown and cooked through.
Serve hot with mint chutney or low-fat yogurt.
Nutrition per serving
* Approximate values per serving
Health Benefits
This baked version of Chole Bhature is a nutritional powerhouse. Chickpeas are an excellent source of plant-based protein and dietary fiber, which help regulate blood sugar levels and promote satiety. Whole wheat flour adds complex carbohydrates and additional fiber, aiding digestion. By baking instead of deep-frying, we significantly reduce the fat content, making it heart-healthy and suitable for weight management. The spices like turmeric and ginger have anti-inflammatory properties. This dish is diabetic-friendly as it has a low glycemic index due to the fiber and protein content. It's also a good source of iron, folate, and manganese from chickpeas.
Pro Tips
- →Ensure the dough is soft but not sticky; adjust water accordingly.
- →Mash some chickpeas to help bind the filling and add creaminess.
- →For extra flavor, add a teaspoon of lemon juice to the filling.
- →Brush the buns with milk before baking for a golden crust.
- →Let the buns cool slightly before serving to allow the filling to set.
Variations
- 1Add grated paneer or tofu to the filling for extra protein.
- 2Use sweet potato instead of chickpeas for a different flavor profile.
- 3Add spinach puree to the dough for green buns.
- 4For a spicier version, add chopped jalapeños to the filling.
- 5Make mini stuffed buns for a party appetizer.
Frequently Asked Questions
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