Garbanzo Beans (Chole)

Vegetarian
Gluten Free
Health score
22%
Garbanzo Beans (Chole)
25 min.
4
162kcal

Suggestions

Garbanzo beans, also known as chole, are a versatile and nutritious ingredient used in various dishes around the world. This simple yet flavorful recipe is a must-try for anyone looking to explore the wonders of this humble legume. With a perfect blend of spices and a touch of ghee, this dish is sure to tantalize your taste buds and leave you wanting more.

The beauty of this recipe lies in its simplicity and the way it transforms ordinary garbanzo beans into a delightful dish. The combination of chili powder, coriander, cumin, and garam masala creates a burst of flavors that is simply irresistible. The addition of ginger and garlic enhances the aroma and depth of flavor, while the onions and tomatoes provide a subtle sweetness and tanginess to the dish.

What sets this recipe apart is the use of ghee, which adds a rich and creamy texture to the beans. The ghee also imparts a subtle nutty flavor that complements the spices beautifully. The result is a dish that is not only delicious but also packed with nutrients, making it a healthy and satisfying option for any meal.

Whether you're a vegetarian, gluten-intolerant, or simply looking for a tasty and nutritious dish to add to your repertoire, this Garbanzo Beans (Chole) recipe is sure to become a favorite. So, why wait? Get your spices ready and dive into the wonderful world of flavor and nutrition that this dish has to offer!

Ingredients

  • 16 ounce garbanzo beans canned
  • teaspoon chili powder 
  • teaspoon ground coriander 
  • teaspoon ground cumin 
  • servings coriander leaves 
  • teaspoon garam masala 
  • teaspoon garlic minced
  • tablespoon ghee 
  • teaspoon ginger grated
  • servings optional: lemon 
  •  onion diced
  • 0.5 cup tomatoes diced
  • teaspoon turmeric 

Equipment

    Nutrition Facts

    Calories162kcal
    Protein15.83%
    Fat34.07%
    Carbs50.1%

    Properties

    Glycemic Index
    46.46
    Glycemic Load
    5.13
    Inflammation Score
    -10
    Nutrition Score
    11.400434782609%

    Flavonoids

    Eriodictyol
    1.5mg
    Hesperetin
    1.95mg
    Naringenin
    0.17mg
    Luteolin
    0.14mg
    Isorhamnetin
    1.38mg
    Kaempferol
    0.2mg
    Myricetin
    0.08mg
    Quercetin
    5.78mg

    Nutrients percent of daily need

    Calories:161.88kcal
    8.09%
    Fat:6.47g
    9.95%
    Saturated Fat:2.62g
    16.35%
    Carbohydrates:21.39g
    7.13%
    Net Carbohydrates:14.75g
    5.36%
    Sugar:1.98g
    2.2%
    Cholesterol:9.6mg
    3.2%
    Sodium:329.54mg
    14.33%
    Protein:6.76g
    13.52%
    Manganese:1.14mg
    56.87%
    Vitamin B6:0.63mg
    31.39%
    Fiber:6.64g
    26.57%
    Vitamin C:14.61mg
    17.71%
    Vitamin K:15.81µg
    15.06%
    Iron:2.69mg
    14.96%
    Magnesium:48.51mg
    12.13%
    Copper:0.24mg
    11.81%
    Phosphorus:117.79mg
    11.78%
    Folate:40.34µg
    10.09%
    Potassium:344.64mg
    9.85%
    Vitamin A:387.41IU
    7.75%
    Calcium:74.36mg
    7.44%
    Zinc:1.01mg
    6.76%
    Vitamin B1:0.08mg
    5.27%
    Selenium:3.12µg
    4.45%
    Vitamin B5:0.41mg
    4.13%
    Vitamin B2:0.05mg
    3.2%
    Vitamin B3:0.53mg
    2.65%
    Vitamin E:0.35mg
    2.34%
    Source:Food.com