Low Sodium Amritsari Channa

Elevate your plant-based meals with this flavorful and health-conscious recipe for Low Sodium Amritsari Channa, a delicious twist on the classic Punjabi dish. This hearty chickpea curry combines tender, tea-infused chickpeas with a rich medley of spices, including garam masala, amchur, and anardana, creating a perfect balance of tangy and earthy flavors—all without the excess salt. Sautéed onions, garlic, and ginger form the aromatic base, while fresh tomatoes and green chilies add a burst of natural zest. Ready in under an hour, this dish is perfect for weeknight dinners or meal prep. Serve it with basmati rice, roti, or a simple salad, and finish with a squeeze of lemon for a refreshing citrus kick. Packed with protein, fiber, and bold flavors, this low sodium Amritsari Channa is as nourishing as it is satisfying!

Nutriscore Rating: 82/100

Prep Time:15 mins

Cook Time:45 mins

Total Time:60 mins

Servings: 4

Ingredients

• 250 grams dried chickpeas
• 1 unit black tea bag
• 2 tablespoons oil (vegetable or canola)
• 1 large onion, finely chopped
• 4 units garlic cloves, minced
• 1 teaspoon ginger, grated
• 2 medium tomato, finely chopped
• 2 units green chilies, finely sliced
• 2 teaspoons coriander powder
• 1 teaspoon cumin powder
• 1 teaspoon amchur (dried mango powder)
• 1 teaspoon garam masala
• 1 teaspoon paprika
• 1 teaspoon anardana (dried pomegranate seeds)
• 3 tablespoons fresh coriander leaves, chopped
• 750 milliliters water
• 1 unit lemon, sliced (for garnish)

Directions

Step 1

Rinse the dried chickpeas thoroughly under running water and soak them overnight in enough water to cover them by at least 2 inches.

Step 2

Drain and rinse the soaked chickpeas. Transfer them to a large pot with 750 ml of water and a black tea bag. The tea bag will impart a characteristic dark color to the chickpeas.

Step 3

Bring the pot to a boil, then reduce the heat and let it simmer for 30-35 minutes until the chickpeas are tender but not mushy. Remove the tea bag and set aside the cooked chickpeas.

Step 4

In a large pan, heat the oil over medium heat and add the finely chopped onion. Sauté for about 5 minutes until the onion is golden brown.

Step 5

Add the minced garlic, grated ginger, and sliced green chilies. Stir and cook for another 2-3 minutes until the raw aroma disappears.

Step 6

Stir in the chopped tomatoes and let them cook for approximately 5 minutes until they soften and oil starts to separate from the mixture.

Step 7

Add the coriander powder, cumin powder, amchur, garam masala, paprika, and anardana. Mix well and cook for another 2 minutes, allowing the spices to integrate with the tomato mixture.

Step 8

Add the cooked chickpeas to the pan along with the water in which they were boiled. Stir well to ensure the chickpeas are well-coated with the spice mixture.

Step 9

Let the concoction simmer for 10 minutes to thicken slightly, stirring occasionally. If the mixture is too dry, you can add a small amount of warm water.

Step 10

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

Step 11

Serve hot with a garnish of lemon slices on the side for an added fresh zing.

Nutrition Facts

Serving size	(1467.4g)

Amount per serving	% Daily Value*
Calories	1316.8

Total Fat 44.8g	0%
Saturated Fat 5.5g	0%
Polyunsaturated Fat 0g
Cholesterol 0mg	0%
Sodium 115.9mg	0%
Total Carbohydrate 187.8g	0%
Dietary Fiber 52.3g	0%
Total Sugars 41.6g
Protein 53.9g	0%

Vitamin D 0IU	0%
Calcium 457.8mg	0%
Iron 21.5mg	0%
Potassium 3263.8mg	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: 29.4%

Protein: 15.7%

Carbs: 54.8%