Chole (Chana) Masala

Vegetarian
Health score
16%
Chole (Chana) Masala
50 min.
4
403kcal

Suggestions


Chole Masala, also known as Chana Masala, is a beloved vegetarian dish that hails from the vibrant kitchens of India. This hearty and flavorful recipe is perfect for those seeking a satisfying meal that is both nutritious and delicious. With its rich blend of spices and the wholesome goodness of chickpeas, Chole Masala is not just a dish; it's an experience that transports you to the bustling streets of Indian markets.

In just 50 minutes, you can whip up a delightful meal that serves four, making it an ideal choice for family lunches or cozy dinners. The combination of tender chickpeas simmered in a tangy tomato sauce, infused with aromatic spices like cumin, garam masala, and turmeric, creates a symphony of flavors that will tantalize your taste buds. Each bite is a celebration of texture and taste, enhanced by the addition of fresh ginger and garlic.

What makes this dish even more special is its versatility. Serve it alongside warm naan or chapatis, and don’t forget a dollop of plain yogurt to balance the spices. A drizzle of pomegranate molasses adds a unique sweetness that elevates the dish to new heights. Whether you're a seasoned cook or a kitchen novice, Chole Masala is a fantastic way to explore the rich culinary heritage of Indian cuisine. Get ready to impress your family and friends with this delightful main course that is sure to become a favorite!

Ingredients

  • 30 ounce garbanzo beans drained and rinsed canned
  • 28 ounce canned tomatoes whole peeled canned
  • teaspoon cumin seeds 
  • teaspoons ginger fresh peeled finely chopped (from a 2-inch piece)
  • teaspoons garam masala 
  • medium garlic clove finely chopped
  • teaspoon ground coriander 
  • teaspoon kosher salt plus more for seasoning
  • servings naan breads 
  • servings yogurt plain
  • servings pomegranate molasses 
  •  serrano chiles stemmed finely chopped
  • 0.5 teaspoon turmeric 
  • tablespoons vegetable oil 
  • 0.5 cup water 
  • medium onion yellow

Equipment

  • bowl
  • frying pan
  • sieve

Directions

  1. Heat the oil in a large frying pan over medium heat until shimmering.
  2. Add the cumin seeds and cook, stirring occasionally, until fragrant, about 1 minute.
  3. Add the onion, ginger, garlic, and chiles and season with kosher salt. Cook, stirring occasionally, until the onions have softened, about 6 minutes.Meanwhile, set a fine-mesh strainer over a medium bowl. Strain the tomatoes and reserve the juices. Coarsely chop the tomatoes into 1-inch pieces; set aside.When the onions have softened, add the garam masala, coriander, measured salt, and turmeric to the frying pan and stir to coat the onion mixture. Cook, stirring occasionally, until fragrant, about 1 minute.
  4. Add the chopped tomatoes, their reserved juices, the chickpeas, and the water. Stir to combine, scraping up any browned bits from the bottom of the pan, and bring to a simmer. Reduce the heat to medium low and simmer, stirring occasionally, until the flavors have melded and the sauce has thickened slightly, about 20 minutes.To serve:Spoon the chole masala over steamed rice, drizzle it with pomegranate molasses, and top it with plain yogurt, if desired.
  5. Serve with naan or chapatis.

Nutrition Facts

Calories403kcal
Protein14.8%
Fat30.44%
Carbs54.76%

Properties

Glycemic Index
35.33
Glycemic Load
8.71
Inflammation Score
-9
Nutrition Score
21.828695828743%

Flavonoids

Apigenin
0.02mg
Luteolin
0.17mg
Isorhamnetin
1.38mg
Kaempferol
0.21mg
Myricetin
0.12mg
Quercetin
7.11mg

Nutrients percent of daily need

Calories:403.46kcal
20.17%
Fat:14.11g
21.7%
Saturated Fat:2.06g
12.9%
Carbohydrates:57.09g
19.03%
Net Carbohydrates:44.07g
16.02%
Sugar:7.48g
8.31%
Cholesterol:2.61mg
0.87%
Sodium:1673.87mg
72.78%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:15.43g
30.86%
Manganese:2.04mg
101.76%
Vitamin B6:1.32mg
66.08%
Fiber:13.02g
52.08%
Iron:5.21mg
28.95%
Vitamin C:23.3mg
28.24%
Copper:0.51mg
25.32%
Phosphorus:228.41mg
22.84%
Magnesium:88.65mg
22.16%
Potassium:772.14mg
22.06%
Folate:75.47µg
18.87%
Vitamin K:18.84µg
17.94%
Calcium:179.14mg
17.91%
Vitamin E:1.96mg
13.1%
Zinc:1.91mg
12.73%
Vitamin B1:0.18mg
12.21%
Vitamin B2:0.16mg
9.41%
Vitamin B5:0.94mg
9.36%
Vitamin B3:1.85mg
9.25%
Selenium:5.23µg
7.47%
Vitamin A:300.35IU
6.01%
Source:Chow