Low Sodium Chola (Chole Masala)

Experience the bold, comforting flavors of Low Sodium Chola (Chole Masala), a heart-healthy twist on the classic North Indian dish. Packed with tender, protein-rich chickpeas simmered in a vibrant, aromatic blend of tomatoes, onions, and warming spices like garam masala, turmeric, and paprika, this dish delivers all the authentic taste with minimal sodium. Fresh ginger, garlic, and green chilies enhance the flavor profile, while a splash of lemon juice adds a refreshing citrusy finish. Perfectly versatile, this low-sodium recipe pairs beautifully with fluffy basmati rice, soft naan, or wholesome roti. Easy to prepare with straightforward steps, it's a delicious, nutrient-rich choice for weeknight dinners or meal prepping. Enjoy guilt-free indulgence without compromising on taste!

Nutriscore Rating: 80/100

Prep Time:20 mins

Cook Time:90 mins

Total Time:110 mins

Servings: 4

Ingredients

• 1 cup Dried chickpeas
• 1 large, finely chopped Onion
• 2 medium, pureed Tomatoes
• 1 inch piece, grated Ginger
• 4 cloves, minced Garlic
• 2 finely chopped Green chilies
• 1 teaspoon Cumin seeds
• 1 tablespoon Coriander powder
• 0.5 teaspoon Turmeric powder
• 1 teaspoon Garam masala
• 1 teaspoon Paprika
• 0.5 teaspoon, freshly ground Black pepper
• 1 tablespoon Lemon juice
• 2 tablespoons Cooking oil
• 3 cups Water
• 0.25 cup, chopped Fresh cilantro
• 1 teaspoon (optional) Salt substitute

Directions

Step 1

Rinse the dried chickpeas in cold water 2-3 times and soak them overnight or for at least 8 hours in plenty of water.

Step 2

After soaking, drain the water from the chickpeas and rinse them once more.

Step 3

In a large pressure cooker or pot, add the soaked chickpeas and 3 cups of water. Pressure cook for about 20 minutes until they are soft and can be easily mashed with fingers. If cooking in a pot, it may take longer, about 45-60 minutes.

Step 4

In a pan, heat 2 tablespoons of oil over medium heat. Add the cumin seeds and let them splutter.

Step 5

Add the finely chopped onion and sauté until it becomes golden brown.

Step 6

Stir in the minced garlic and grated ginger, and cook for another 2 minutes until the raw smell vanishes.

Step 7

Add the pureed tomatoes and chopped green chilies. Cook for about 5-7 minutes until the oil separates from the masala.

Step 8

Mix in coriander powder, turmeric powder, garam masala, paprika, and black pepper. Stir well to combine spices thoroughly with the tomato mixture.

Step 9

Add the cooked chickpeas along with any remaining cooking liquid. If the consistency seems too thick, add a little more water to reach desired consistency.

Step 10

Bring to a gentle boil, then lower the heat and let it simmer for 20-25 minutes, stirring occasionally.

Step 11

Finish off with lemon juice and mix. Adjust the taste with the salt substitute if desired.

Step 12

Garnish with freshly chopped cilantro before serving.

Step 13

Serve hot with rice, naan, or roti.

Nutrition Facts

Serving size	(1488.8g)

Amount per serving	% Daily Value*
Calories	1206.2

Total Fat 43.9g	0%
Saturated Fat 5.5g	0%
Polyunsaturated Fat 0.2g
Cholesterol 0mg	0%
Sodium 113.0mg	0%
Total Carbohydrate 170.0g	0%
Dietary Fiber 45.9g	0%
Total Sugars 40.6g
Protein 46.5g	0%

Vitamin D 0IU	0%
Calcium 445.8mg	0%
Iron 20.7mg	0%
Potassium 6821.3mg	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: 31.3%

Protein: 14.7%

Carbs: 53.9%