Punjabi Chole is a classic North Indian dish, known for its bold and aromatic flavors. This rich chickpea curry is simmered in a blend of spices, giving it an irresistible depth of flavor. Paired with rice, roti, or bhature, Punjabi Chole is a delicious, protein-packed meal that brings comfort and warmth with every bite. It’s a perfect choice for both weekday meals and festive occasions, loved by people of all ages.
Health Benefits:
- High in Protein and Fiber: Chickpeas are a rich source of plant-based protein and dietary fiber, helping with digestion and maintaining muscle health.
- Rich in Antioxidants: The spices used (like turmeric, cloves, and cinnamon) have anti-inflammatory and antioxidant properties.
- Supports Heart Health: The combination of chickpeas and healthy spices helps reduce bad cholesterol and supports overall cardiovascular health.
- Good for Digestion: The fiber content in chickpeas aids in digestion, making it a healthy and satisfying dish.
Nutritional Highlights:
- High in Protein: Chickpeas are an excellent plant-based protein source.
- Rich in Fiber: Helps in digestion and keeps you full longer.
- Good Source of Iron: Chickpeas provide a plant-based source of iron.
- Gluten-Free: Ideal for those avoiding gluten.
- Rich in Antioxidants: From the spices and fresh ingredients used.
Nutritional Information (Per Serving):
- Calories: 350
- Protein: 12g
- Fat: 10g
- Carbohydrates: 45g
- Fiber: 10g
- Iron: 20% of daily value
Ingredients:
- Chickpeas (Chole): 1 cup, dried
- Onion: 1 large, finely chopped
- Tomatoes: 2 medium, finely chopped
- Ginger-Garlic Paste: 1 tbsp
- Green Chilies: 2, slit lengthwise
- Cumin Seeds: 1 tsp
- Bay Leaf: 1
- Black Cardamom: 1
- Cinnamon Stick: 1 small piece
- Cloves: 2-3
- Turmeric Powder: ½ tsp
- Red Chili Powder: 1 tsp
- Coriander Powder: 1 ½ tsp
- Chole Masala: 1 tbsp (store-bought or homemade)
- Garam Masala: ½ tsp
- Amchur Powder (Dry Mango Powder): ½ tsp
- Tea Bag: 1 (for dark color, optional)
- Salt: To taste
- Oil/Ghee: 2 tbsp
- Fresh Coriander Leaves: 2 tbsp, finely chopped
- Water: 3-4 cups for cooking
Recipe Instructions:
- Soaking the Chickpeas
Rinse 1 cup of dried chickpeas under cold water, then soak them in enough water to cover by a few inches. Let them soak for 8 hours or overnight.
2. Cooking the Chickpeas
Drain the soaked chickpeas, and transfer them to a pressure cooker. Add fresh water (about 3-4 cups), a tea bag for a darker color (optional), and a pinch of salt. Pressure cook for 20-25 minutes, or until the chickpeas are soft but not mushy. If using a stovetop pot, it may take 45-60 minutes. Once cooked, drain and set the chickpeas aside.
3. Making the Masala
Heat 2 tbsp of oil or ghee in a large pan over medium heat. Add cumin seeds and let them crackle. Then add the bay leaf, black cardamom, cinnamon stick, and cloves. Stir for a minute until fragrant. Add the finely chopped onions, and sauté until golden brown. Add the ginger-garlic paste and green chilies, sautéing for another minute.
4. Adding the Tomatoes and Spices
Add the finely chopped tomatoes to the pan and cook until the oil starts to separate and the tomatoes become soft and mushy. Stir in the turmeric powder, red chili powder, coriander powder, chole masala, and garam masala. Cook the spices for 2-3 minutes, stirring continuously to prevent burning.
5. Simmering the Chole
Add the cooked chickpeas to the pan, along with 1 cup of water (or more if you prefer a thinner gravy). Stir well and bring to a gentle simmer. Let it cook for 15-20 minutes, allowing the flavors to blend. Stir in the amchur powder for tanginess and adjust salt as needed.
6. Final Garnish and Serve
Garnish the chole with freshly chopped coriander leaves and serve hot with rice, bhature, or roti.
Tips and Tricks:
- Tea Bag for Color: Adding a tea bag to the boiling chickpeas gives the dish a rich, dark color similar to what you get in restaurants.
- Balancing Tanginess: Use amchur powder or even a squeeze of lemon to balance the richness of the dish with a touch of tanginess.
- Texture Control: Pressure cooking chickpeas is the best way to achieve the right texture — soft but not mushy. Ensure they hold their shape while still being tender.
