Heart-Healthy Chole (Chickpea Curry)

Elevate your weeknight dinner with this Heart-Healthy Chole, a nutrient-packed chickpea curry bursting with bold, aromatic flavors! Perfect for a wholesome lifestyle, this Indian-inspired dish features tender chickpeas simmered in a fragrant blend of cumin, turmeric, garam masala, and coriander, all cooked in a heart-friendly drizzle of olive oil. Fresh garlic, ginger, and diced tomatoes add a vibrant, tangy base, while a finishing touch of lemon juice and cilantro brightens every bite. Ready in just 45 minutes, this easy and satisfying recipe is low in sodium and pairs beautifully with brown rice or whole-grain naan, making it an ideal plant-based option for health-conscious food lovers.

Nutriscore Rating: 76/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

Ingredients

• 2 cups canned chickpeas
• 1 tablespoon olive oil
• 1 medium onion, finely chopped
• 2 medium tomatoes, diced
• 3 cloves garlic, minced
• 1 teaspoon ginger, grated
• 1 teaspoon cumin seeds
• 0.5 teaspoon turmeric powder
• 1 teaspoon coriander powder
• 1 teaspoon garam masala
• 0.5 teaspoon red chili powder
• 0.5 teaspoon salt
• 1 cup water
• 2 tablespoons fresh cilantro, chopped
• 1 tablespoon lemon juice

Directions

Step 1

Rinse and drain the canned chickpeas thoroughly to remove excess sodium.

Step 2

Heat olive oil in a large pan over medium heat.

Step 3

Add the cumin seeds to the pan and let them sizzle for about 30 seconds.

Step 4

Add the chopped onion and sauté for 5-6 minutes until they turn golden brown.

Step 5

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

Step 6

Add the diced tomatoes and cook until they soften, about 4-5 minutes.

Step 7

Add turmeric powder, coriander powder, garam masala, red chili powder, and salt. Mix well and cook for 1-2 minutes until the spices are fragrant.

Step 8

Add the chickpeas to the pan, along with 1 cup of water. Stir to combine.

Step 9

Bring the mixture to a simmer and let it cook for 15 minutes, allowing the flavors to meld and the curry to thicken.

Step 10

Adjust the seasoning to taste, if necessary.

Step 11

Remove from heat and stir in the lemon juice.

Step 12

Garnish with freshly chopped cilantro before serving.

Step 13

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

Nutrition Facts

Serving size	(1130.8g)

Amount per serving	% Daily Value*
Calories	686.9

Total Fat 23.3g	0%
Saturated Fat 3.4g	0%
Polyunsaturated Fat 1.3g
Cholesterol 0mg	0%
Sodium 2617.3mg	0%
Total Carbohydrate 99.5g	0%
Dietary Fiber 25.7g	0%
Total Sugars 23.8g
Protein 25.5g	0%

Vitamin D 0IU	0%
Calcium 303.0mg	0%
Iron 11.0mg	0%
Potassium 1764.5mg	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: 29.5%

Protein: 14.4%

Carbs: 56.1%