Low Fat Chole (Chickpea Curry)

Discover the ultimate guilt-free comfort food with this Low Fat Chole (Chickpea Curry), a lightened-up twist on the classic Indian dish. Packed with plant-based protein from tender chickpeas and brimming with bold flavors from aromatic spices like cumin, coriander, and garam masala, this curry delivers indulgence without the extra calories. Fresh ingredients like tomato puree, grated ginger, and slit green chilies add vibrant freshness, while a finishing touch of amchur powder brings a tangy depth. Ready in just 45 minutes, this easy-to-make curry is perfect for a healthy weeknight dinner. Serve it with lemon wedges and fresh cilantro for a nutritious, hearty, and utterly satisfying meal that pairs beautifully with rice, naan, or even on its own.

Nutriscore Rating: 82/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

Ingredients

• 30 ounces canned chickpeas (garbanzo beans), drained and rinsed
• 1 cup finely chopped onion
• 1 cup tomato puree
• 2 cloves minced garlic
• 1 teaspoon grated ginger
• 2 pieces green chilies, slit
• 1 teaspoon ground cumin
• 1 teaspoon ground coriander
• 0.5 teaspoon turmeric powder
• 0.5 teaspoon red chili powder
• 0.5 teaspoon garam masala
• 0.5 teaspoon amchur (dry mango) powder
• 1 teaspoon salt
• 1 cup water
• 0 spray oil (optional, for sautéing)
• 2 tablespoons fresh cilantro, chopped
• 4 pieces lemon wedges

Directions

Step 1

Heat a large non-stick pan over medium heat. Lightly spray with oil if desired.

Step 2

Add the chopped onions and sauté for about 5-6 minutes until they are golden brown.

Step 3

Add the garlic, ginger, and green chilies, and sauté for another 2 minutes until fragrant.

Step 4

Stir in the ground cumin, coriander, turmeric, and red chili powder. Cook the spices for one minute.

Step 5

Add the tomato puree and cook for 5-7 minutes, stirring occasionally, until the oil separates slightly or the tomato mixture is thickened.

Step 6

Add the drained chickpeas to the mixture, followed by one cup of water and salt. Stir to combine.

Step 7

Reduce the heat to low, cover the pan, and let simmer for 15-20 minutes. Stir occasionally.

Step 8

Add the garam masala and amchur powder and stir well. Simmer for an additional 5 minutes.

Step 9

Garnish with fresh cilantro and serve hot with lemon wedges on the side.

Nutrition Facts

Serving size	(1568.5g)

Amount per serving	% Daily Value*
Calories	1621.9

Total Fat 24.9g	0%
Saturated Fat 2.6g	0%
Polyunsaturated Fat 0g
Cholesterol 0mg	0%
Sodium 4016.1mg	0%
Total Carbohydrate 281.3g	0%
Dietary Fiber 76.0g	0%
Total Sugars 62.8g
Protein 85.8g	0%

Vitamin D 0IU	0%
Calcium 554.0mg	0%
Iron 31.3mg	0%
Potassium 4072.2mg	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: 13.2%

Protein: 20.3%

Carbs: 66.5%