Heart-Healthy Cholay (Chickpea Curry)

Elevate your weeknight dinner with this nourishing and flavor-packed Heart-Healthy Cholay (Chickpea Curry). This plant-based dish offers a wholesome twist on the traditional Indian classic, placing emphasis on fresh, aromatic spices and nutrient-rich ingredients. Tender chickpeas simmer gently in a fragrant blend of cumin, coriander, turmeric, and garam masala, all enriched with the natural sweetness of sautéed onions and fresh tomatoes. Enhanced with heart-healthy olive oil and a splash of vibrant lemon juice, this curry is low in sodium while bursting with flavor. Serve it over hearty whole-grain brown rice or with warm whole wheat flatbreads for a satisfying, diabetes-friendly, and weight-management-conscious meal that's ready in just 35 minutes. A perfect recipe for those seeking a balanced, healthy lifestyle without sacrificing taste!

Nutriscore Rating: 84/100

Prep Time:10 mins

Cook Time:25 mins

Total Time:35 mins

Servings: 4

Ingredients

• 2 15-ounce cans canned chickpeas
• 2 tablespoons olive oil
• 1 medium yellow onion, finely chopped
• 1.5 tablespoons ginger garlic paste
• 1 medium green chili, finely chopped
• 1 teaspoon ground cumin
• 1 teaspoon ground coriander
• 0.5 teaspoon turmeric powder
• 1 teaspoon garam masala
• 2 medium tomato, chopped
• 1 cup low-sodium vegetable broth
• 0.25 cup fresh coriander leaves, chopped
• 1 tablespoon fresh lemon juice

Directions

Step 1

Drain and rinse the chickpeas from both cans under cold water and set aside.

Step 2

Heat olive oil in a large pan over medium heat.

Step 3

Add the finely chopped onion to the pan and sauté until golden brown, about 5-6 minutes.

Step 4

Stir in the ginger garlic paste and green chili, cook for another 2 minutes until fragrant.

Step 5

Reduce the heat slightly and add cumin, coriander, turmeric, and garam masala. Stir well, and cook for 1 minute, allowing the spices to bloom.

Step 6

Mix in the chopped tomatoes and cook until they soften and blend with the spices, about 4-5 minutes.

Step 7

Add the drained chickpeas to the pan, stirring to coat them with the onion, spice, and tomato mixture.

Step 8

Pour in the low-sodium vegetable broth and bring the mixture to a gentle simmer.

Step 9

Cover the pan and let it cook for 15 minutes, stirring occasionally, until the chickpeas are tender and the flavors have melded.

Step 10

Remove the pan from the heat, stir in the fresh lemon juice, and sprinkle with chopped coriander leaves.

Step 11

Serve warm with whole-grain brown rice or baked whole wheat flatbreads for a nutritious heart-healthy meal.

Nutrition Facts

Serving size	(1598.0g)

Amount per serving	% Daily Value*
Calories	1239.6

Total Fat 43.3g	0%
Saturated Fat 6.5g	0%
Polyunsaturated Fat 2.7g
Cholesterol 0mg	0%
Sodium 2673.2mg	0%
Total Carbohydrate 176.6g	0%
Dietary Fiber 42.7g	0%
Total Sugars 35.9g
Protein 45.6g	0%

Vitamin D 0IU	0%
Calcium 516.7mg	0%
Iron 18.4mg	0%
Potassium 3252.2mg	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: 30.5%

Protein: 14.3%

Carbs: 55.3%