Punjabi Chole Masala
diabetic-friendly

Punjabi Chole Masala

A wholesome Indian recipe crafted for health-conscious eating: nutritious, delicious, and easy to make at home.

⏱15 minutesPrep Time
🔥40 minutesCook Time
⏰55 minutesTotal Time
👥4Serves
diabetic-friendlyheart-healthyweight-lossgut-health
Punjabi Chole Masala

Chole masala is a beloved North Indian curry that brings together protein-packed chickpeas and a symphony of spices. Our DietGhar version stays true to the robust flavors of Punjab while keeping it light and nutritious. We use minimal oil and a blend of whole spices to create a deep, aromatic gravy that's perfect for a wholesome lunch or dinner.

Ingredients

Serves 4

How to Make It

1

Rinse the chickpeas thoroughly and soak them in 3 cups of water overnight or for at least 8 hours. Drain and rinse again.

2

In a pressure cooker, combine the soaked chickpeas, 3 cups water, dried amla or tea bag, and 1/2 teaspoon salt. Pressure cook for 12-15 whistles on medium heat until the chickpeas are soft and easily mashed.

3

While the chickpeas cook, dry roast the whole spices for the chole masala: black cardamom, cinnamon, black peppercorns, cloves, bay leaf, carom seeds, cumin seeds, coriander seeds, fennel seeds, dry pomegranate seeds, and Kashmiri red chilies. Roast on low heat until fragrant and slightly darkened. Cool and grind to a fine powder.

4

Once the chickpeas are cooked, discard the amla pieces or tea bag. Reserve the cooking liquid.

5

Heat oil in a pan. Add ginger-garlic paste and sauté for a few seconds until the raw smell disappears.

6

Add chopped onions and sauté on medium-low heat until translucent or light brown.

7

Add chopped tomatoes and cook until they soften and oil starts to separate from the mixture.

8

Lower the heat and add the freshly ground chole masala, turmeric powder, red chili powder, and garam masala (if using). Stir well.

9

Add slit green chilies and the cooked chickpeas. Mix to coat the chickpeas with the masala.

10

Add salt to taste and pour in 1 to 1.25 cups of the reserved cooking liquid (or water). Stir and bring to a simmer.

11

Cover and simmer on low heat for 10-15 minutes, mashing a few chickpeas to thicken the gravy. Adjust consistency by adding more liquid if needed.

12

If you did not add dry pomegranate seeds to the spice mix, add amchur powder now. Mix well.

13

Garnish with chopped coriander leaves and ginger juliennes. Serve hot with lemon wedges.

Nutrition per serving

280kcal
Protein12g
Carbohydrates38g
Fat9g
Fibre10g

* Approximate values per serving

Health Benefits

Chickpeas are a powerhouse of plant-based protein and dietary fiber, which help stabilize blood sugar levels and keep you full for longer. This chole masala is diabetic-friendly due to its low glycemic index and high fiber content. The spices like turmeric and ginger have anti-inflammatory properties, while the minimal oil makes it heart-healthy. It's also a good source of iron, folate, and manganese.

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Pro Tips

  • →For a darker color, add a black tea bag or dried amla while pressure cooking the chickpeas.
  • →Mash a few chickpeas against the side of the pan to naturally thicken the gravy without adding flour.
  • →Adjust the spice level by increasing or decreasing the red chili powder and green chilies.
  • →For a richer flavor, use freshly ground spices rather than store-bought chole masala.
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Variations

  • 1Add a handful of spinach leaves in the last 5 minutes of cooking for a spinach chole.
  • 2For a tangier version, add 1 tablespoon of tamarind paste instead of amchur.
  • 3Use black chickpeas (kala chana) for a darker, earthier variation.
  • 4To make it vegan, ensure no dairy is used; this recipe is already vegan.

Frequently Asked Questions

Yes, you can use 2 cans of drained and rinsed chickpeas. Skip the pressure cooking step and add them directly to the gravy. Simmer for 10 minutes to absorb flavors.
Reduce or omit the green chilies and red chili powder. You can also add a tablespoon of yogurt or coconut milk to mellow the heat.
Yes, it is diabetic-friendly due to the high fiber and protein from chickpeas, which help regulate blood sugar. Just watch portion sizes and pair with whole grains.
Absolutely. Cool completely and store in an airtight container for up to 2 months. Reheat with a splash of water.

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