Low Fat Amritsari Channa

Savor the vibrant flavors of Punjab with this Low Fat Amritsari Channa recipe, a healthier twist on the traditional classic. Made with protein-packed chickpeas simmered to perfection in a medley of aromatic spices like garam masala, coriander powder, and amchur for that signature tang, this dish is both hearty and wholesome. A unique step of adding a black tea bag during cooking lends the chickpeas a rich, earthy color, while a minimal use of oil keeps the dish light yet full of flavor. Perfectly balanced with the warmth of cumin and a touch of heat from green chilies, this guilt-free curry pairs beautifully with steamed rice or whole-grain roti. Whether you're seeking a comforting weeknight dinner or a crowd-pleasing vegetarian option, this nutrient-rich recipe is sure to impress!

Nutriscore Rating: 75/100

Prep Time:15 mins

Cook Time:90 mins

Total Time:105 mins

Servings: 4

Ingredients

• 250 grams Dried chickpeas (channa)
• 1 medium, finely chopped Onion
• 2 medium, finely chopped Tomatoes
• 1 inch, grated Ginger
• 3 minced Garlic cloves
• 2 slit Green chilies
• 0.5 teaspoons Turmeric powder
• 1 teaspoons Red chili powder
• 1.5 teaspoons Coriander powder
• 1 teaspoons Cumin seeds
• 1 teaspoons Garam masala
• 1 teaspoons Amchur (dried mango) powder
• 1.5 teaspoons Salt
• 1 tablespoons Oil
• 1 optional Black tea bags
• 2 tablespoons, chopped Fresh coriander leaves
• 1 liters Water

Directions

Step 1

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

Step 2

Drain the soaked chickpeas and place them in a pressure cooker with 1 liter of water, a pinch of salt, and the black tea bag. The tea bag gives the chickpeas a deeper color, which is optional. Pressure cook for 4-5 whistles or until the chickpeas are soft and cooked through.

Step 3

In a large non-stick pan, heat the oil over medium heat. Add the cumin seeds and let them sizzle and crackle.

Step 4

Add the chopped onions and sauté until they turn golden brown.

Step 5

Stir in the grated ginger, minced garlic, and slit green chilies. Sauté for another minute until aromatic.

Step 6

Add the turmeric powder, red chili powder, coriander powder, and salt. Cook the spices for 1-2 minutes.

Step 7

Mix in the chopped tomatoes and cook until the mixture becomes thick and oil starts separating from the masala.

Step 8

Add the cooked chickpeas (discard the tea bag) along with the cooking water into the pan. Stir well to combine.

Step 9

Adjust the consistency as required by adding more water if too thick, or reducing further if too watery.

Step 10

Add garam masala and amchur powder, mixing thoroughly. Let the curry simmer on low heat for another 10-15 minutes to allow the flavors to meld.

Step 11

Turn off the heat and garnish with freshly chopped coriander leaves.

Step 12

Serve hot, with a side of steamed rice or whole-grain roti for a complete meal.

Nutrition Facts

Serving size	(1752.0g)

Amount per serving	% Daily Value*
Calories	1232.2

Total Fat 32.3g	0%
Saturated Fat 2.8g	0%
Polyunsaturated Fat 0.2g
Cholesterol 0mg	0%
Sodium 3667.6mg	0%
Total Carbohydrate 193.7g	0%
Dietary Fiber 52.6g	0%
Total Sugars 44.6g
Protein 54.8g	0%

Vitamin D 0IU	0%
Calcium 478.4mg	0%
Iron 22.5mg	0%
Potassium 3417.2mg	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: 22.6%

Protein: 17.1%

Carbs: 60.3%