Low Fat Chola (Chole Masala)

Enjoy the classic flavors of Indian cuisine with a healthy twist in this Low Fat Chola (Chole Masala) recipe! Packed with protein-rich chickpeas and a medley of fragrant spices like cumin, coriander, and garam masala, this dish delivers bold, authentic taste with minimal use of oil—perfect for those seeking a nutritious yet delicious meal. Freshly grated ginger, garlic, and green chili enhance the depth of flavor, while a splash of lemon juice adds a tangy brightness. Ready in under 45 minutes, this wholesome curry pairs beautifully with whole wheat roti, rice, or naan, making it an ideal option for a quick weeknight dinner or a satisfying addition to your meal prep routine. Easy to make and bursting with flavor, this guilt-free chole masala is the perfect way to savor traditional Indian comfort food without compromising on health.

Nutriscore Rating: 85/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

Ingredients

• 400 grams Chickpeas (cooked or canned)
• 1 medium, finely chopped Onion
• 2 medium, chopped Tomatoes
• 3 cloves, minced Garlic
• 1 inch piece, grated Ginger
• 1 finely chopped Green Chili
• 1 teaspoon Cumin Seeds
• 2 teaspoons Coriander Powder
• 1 teaspoon Cumin Powder
• 0.5 teaspoon Turmeric Powder
• 0.5 teaspoon Red Chili Powder
• 1 teaspoon Garam Masala
• 1 teaspoon Salt
• 1 tablespoon Lemon Juice
• 1 as needed Cooking Spray (or 1 teaspoon oil)
• 2 tablespoons, chopped Fresh Coriander Leaves

Directions

Step 1

If using dry chickpeas, soak them overnight and pressure cook until soft. If using canned chickpeas, drain and rinse them thoroughly.

Step 2

Heat a non-stick pan over medium heat and spray lightly with cooking spray or add 1 teaspoon of oil to minimize fat usage.

Step 3

Add cumin seeds and let them sizzle for a few seconds until they become fragrant.

Step 4

Add the chopped onions and sauté until translucent.

Step 5

Stir in the minced garlic, grated ginger, and chopped green chili. Sauté for another 2 minutes.

Step 6

Add the chopped tomatoes and cook until they soften and oil begins to separate from the mixture.

Step 7

Mix in the coriander powder, cumin powder, turmeric powder, red chili powder, and salt. Cook the spices for about a minute, stirring continuously to prevent burning.

Step 8

Add the cooked or canned chickpeas to the pan and mix well to coat them in the spice mixture.

Step 9

Pour in about half a cup of water to adjust the consistency of the curry to your preference. Stir and let it simmer for about 10 minutes to allow the flavors to blend.

Step 10

Sprinkle garam masala over the dish, stir, and cook for an additional 2 minutes.

Step 11

Turn off the heat and add lemon juice for a hint of tanginess.

Step 12

Garnish with chopped fresh coriander leaves before serving.

Step 13

Serve hot with whole wheat roti, rice, or your favorite bread.

Nutrition Facts

Serving size	(874.8g)

Amount per serving	% Daily Value*
Calories	891.1

Total Fat 18.5g	0%
Saturated Fat 1.8g	0%
Polyunsaturated Fat 0.2g
Cholesterol 0mg	0%
Sodium 2991.8mg	0%
Total Carbohydrate 149.3g	0%
Dietary Fiber 40.2g	0%
Total Sugars 34.6g
Protein 42.6g	0%

Vitamin D 0IU	0%
Calcium 370.5mg	0%
Iron 19.7mg	0%
Potassium 2367.9mg	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: 17.8%

Protein: 18.2%

Carbs: 63.9%