Heart-Healthy Amritsari Channa

Indulge in the rich and aromatic flavors of **Heart-Healthy Amritsari Channa**, a wholesome twist on the classic Punjabi delicacy. This recipe transforms the beloved spiced chickpea curry into a guilt-free culinary experience by using olive oil and all-natural ingredients. Infused with bold spices like garam masala, turmeric, and chili powder, and simmered alongside a unique addition of black tea for a deep, rich color, this dish is both nutritious and satisfying. Packed with protein-rich chickpeas and loaded with fresh ginger, garlic, and tomatoes, it’s a heart-healthy choice perfect for cozy dinners. Pair it with whole-wheat naan or steamed brown rice for a fulfilling, plant-powered meal that doesn’t skimp on flavor. Great for vegetarians and anyone seeking a nutritious, flavorful option!

Nutriscore Rating: 72/100

Prep Time:15 mins

Cook Time:60 mins

Total Time:75 mins

Servings: 4

Ingredients

• 200 grams Dried chickpeas
• 1 medium, finely chopped Onion
• 2 medium, pureed Tomato
• 1 inch, grated Ginger
• 3 cloves, minced Garlic
• 2 finely chopped Green chilies
• 0.5 teaspoon Turmeric powder
• 1 teaspoon Chili powder
• 1 tablespoon Coriander powder
• 1 teaspoon Cumin seeds
• 1 Bay leaf
• 1 Black tea bag
• 1 teaspoon (adjust to taste) Salt
• 1 tablespoon (use olive oil for heart-healthy cooking) Oil
• 0.5 teaspoon Garam masala
• 2 tablespoons, chopped Fresh coriander leaves
• 1 liter Water

Directions

Step 1

Rinse the dried chickpeas thoroughly and soak them in water overnight or at least for 8 hours.

Step 2

Drain the soaked chickpeas and rinse them again.

Step 3

In a large pot, add the soaked chickpeas and 1 liter of water. Add a black tea bag and a bay leaf. The tea bag will add a dark color to the chickpeas and enhance their flavor.

Step 4

Bring the water to a boil, then reduce the heat and let it simmer for about 40 minutes or until the chickpeas are cooked until soft. Remove the tea bag and bay leaf after cooking. Drain the chickpeas and set aside.

Step 5

In a large pan, heat olive oil over medium heat. Add cumin seeds and let them crackle for a few seconds.

Step 6

Add the finely chopped onions and sauté until they are golden brown.

Step 7

Stir in grated ginger and minced garlic, and sauté for a minute until the raw smell disappears.

Step 8

Add finely chopped green chilies and cook for another minute.

Step 9

Incorporate the tomato puree into the pan and cook until the mixture thickens and oil starts to separate.

Step 10

Add the turmeric powder, chili powder, coriander powder, and salt. Cook the spices for a minute.

Step 11

Add the cooked chickpeas to the pan and mix well with the spice mixture.

Step 12

Pour in about a cup of water to adjust the consistency as per your preference. Let it simmer for another 10-15 minutes to allow the flavors to meld together.

Step 13

Finish with a sprinkle of garam masala and stir well.

Step 14

Garnish with freshly chopped coriander leaves before serving.

Step 15

Serve hot with freshly baked whole-wheat naan or steamed brown rice for a heart-friendly meal.

Nutrition Facts

Serving size	(1687.1g)

Amount per serving	% Daily Value*
Calories	975.7

Total Fat 14.9g	0%
Saturated Fat 1.5g	0%
Polyunsaturated Fat 0.2g
Cholesterol 0mg	0%
Sodium 4860.7mg	0%
Total Carbohydrate 175.2g	0%
Dietary Fiber 44.0g	0%
Total Sugars 51.3g
Protein 45.4g	0%

Vitamin D 0IU	0%
Calcium 435.4mg	0%
Iron 19.9mg	0%
Potassium 2787.4mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 13.2%

Protein: 17.9%

Carbs: 68.9%