Heart-Healthy Chola (Chole Masala)

Savor the bold, aromatic flavors of Heart-Healthy Chola (Chole Masala), a nourishing twist on the classic Indian dish crafted with your wellbeing in mind. Packed with protein-rich chickpeas and simmered in a fragrant tomato-onion base spiced with turmeric, cumin, and garam masala, this dish delivers authentic flavor while prioritizing heart health. Olive oil replaces traditional ghee to create a lighter, healthier recipe that doesn’t skimp on richness. Fresh cilantro and a splash of tangy lemon juice brighten the dish, making it perfect alongside whole grain roti or brown rice. Ready in under an hour, this low-fat, fiber-packed chole masala is an ideal choice for a wholesome, satisfying meal that’s as good for your heart as it is for your taste buds!

Nutriscore Rating: 79/100

Prep Time:20 mins

Cook Time:30 mins

Total Time:50 mins

Servings: 4

Ingredients

• 400 g Chickpeas (canned or boiled)
• 1 tbsp Olive oil
• 1 tsp Cumin seeds
• 1 medium Onion, finely chopped
• 3 pieces Garlic cloves, minced
• 1 tbsp Ginger, grated
• 2 medium Tomato, chopped
• 1 piece Green chili, slit
• 2 tsp Coriander powder
• 1 tsp Cumin powder
• 0.5 tsp Turmeric powder
• 0.5 tsp Red chili powder
• 1 tsp Garam masala
• 1 tsp Salt
• 2 tbsp Cilantro leaves, chopped
• 1 tbsp Lemon juice
• 1 cup Water

Directions

Step 1

Rinse the canned chickpeas under cold water or prepare your chickpeas by soaking them overnight and boiling until tender.

Step 2

In a large pan, heat olive oil over medium heat.

Step 3

Add cumin seeds and allow them to sizzle for a few seconds until they become aromatic.

Step 4

Add the chopped onions and sauté until they become translucent.

Step 5

Stir in the minced garlic and grated ginger, cooking for another 2 minutes.

Step 6

Add the chopped tomatoes and green chili, and cook until the tomatoes become soft and the oil starts to separate from the mixture.

Step 7

Mix in the coriander powder, cumin powder, turmeric powder, red chili powder, and salt. Stir well to combine the spices thoroughly.

Step 8

Add the prepared chickpeas to the mixture and stir to coat them in the spicy tomato-onion mix.

Step 9

Pour in the water and bring the mixture to a simmer. Allow it to cook for about 15 minutes, stirring occasionally. Adjust the consistency by adding more water if needed.

Step 10

Sprinkle garam masala over the top and stir to combine.

Step 11

Turn off the heat and stir in the lemon juice.

Step 12

Garnish with chopped cilantro leaves before serving.

Step 13

Serve hot with whole grain roti or brown rice for a heart-healthy meal.

Nutrition Facts

Serving size	(1071.5g)

Amount per serving	% Daily Value*
Calories	943.0

Total Fat 27.5g	0%
Saturated Fat 3.5g	0%
Polyunsaturated Fat 1.3g
Cholesterol 0mg	0%
Sodium 2998.7mg	0%
Total Carbohydrate 142.6g	0%
Dietary Fiber 39.7g	0%
Total Sugars 31.7g
Protein 41.7g	0%

Vitamin D 0IU	0%
Calcium 371.5mg	0%
Iron 19.7mg	0%
Potassium 2227.4mg	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: 25.1%

Protein: 16.9%

Carbs: 57.9%