Chole, also known as chickpea curry, is a popular dish in Indian cuisine that is loved for its rich flavors and wholesome ingredients. Chickpeas, the main ingredient in chole, are packed with protein, fiber, and essential nutrients, making this dish not only delicious but also highly nutritious. Chole can be enjoyed as a main dish with roti, rice, or even as a side dish with salads and wraps. In this article, we will explore a healthy chole recipe that is perfect for those looking to maintain a balanced diet while still enjoying flavorful meals.

Nutritional Benefits of Chole

Chole is an excellent source of plant-based protein, especially for vegetarians and vegans. It is also rich in dietary fiber, which promotes digestive health and helps in keeping you full for longer periods, aiding in weight management. Chickpeas contain vitamins such as B6, C, E, and K, along with minerals like iron, magnesium, and zinc. These nutrients support immune health, energy production, and overall wellness, making chole a great addition to any diet plan.

Healthy Chole Recipe

Ingredients:

• 1 cup chickpeas (chole), soaked overnight
• 1 large onion, finely chopped
• 2 tomatoes, pureed
• 1-inch ginger, minced
• 2 cloves garlic, minced
• 2 green chilies, slit (optional)
• 1 tablespoon olive oil
• 1 teaspoon cumin seeds
• 1/2 teaspoon turmeric powder
• 1 teaspoon coriander powder
• 1/2 teaspoon cumin powder
• 1 teaspoon garam masala
• 1/2 teaspoon red chili powder
• Salt to taste
• Fresh coriander leaves, chopped (for garnish)
• Lemon wedges (optional)

Instructions:

1. Cook the Chickpeas: Rinse the soaked chickpeas and pressure cook them with 2-3 cups of water and a little salt until they are soft and tender. This usually takes about 15-20 minutes. Set them aside.

2. Prepare the Base: Heat olive oil in a pan over medium heat. Add cumin seeds and let them splutter. Then add chopped onions and sauté until they turn golden brown.

3. Add Aromatics: Add minced ginger, garlic, and green chilies (if using) to the pan. Sauté for 2 minutes until fragrant.

4. Cook the Tomatoes: Add the tomato puree to the pan and cook until the oil separates from the mixture.

5. Spice It Up: Add turmeric powder, coriander powder, cumin powder, red chili powder, and salt. Mix well and cook for another 2-3 minutes to let the spices blend in.

6. Combine the Chickpeas: Add the cooked chickpeas along with some of the water they were cooked in. Stir well to combine everything. Simmer the curry for 10-15 minutes to allow the flavors to meld together.

7. Finish with Garam Masala: Add garam masala and simmer for an additional 2 minutes. Adjust the salt and spice levels according to taste.

8. Garnish and Serve: Garnish with fresh coriander leaves and serve hot with whole wheat roti, brown rice, or as a protein-packed topping for salads.

Tips for a Healthier Chole Recipe

• Use Less Oil: Opt for healthier oils like olive or avocado oil and use them sparingly.
• Add More Veggies: Enhance the nutrition profile by adding spinach, bell peppers, or kale to the recipe.
• Choose Whole Grains: Pair chole with whole grains like brown rice or quinoa instead of white rice to increase fiber intake.

Conclusion

Chole is a delicious and nutritious dish that can easily be part of a balanced diet. It offers a great way to enjoy traditional flavors while supporting weight management and overall health. However, it is always important to consult a dietician before incorporating new recipes into your diet, especially for teenagers who have unique nutritional needs. For personalized guidance, consider consulting your dietician or contacting Dietician Natasha Mohan for a customized diet plan for teenage girls to ensure optimal health and wellness.