Low Sodium Chole (Chickpea Curry)

Discover the rich, aromatic flavors of this Low Sodium Chole (Chickpea Curry), a heart-healthy twist on the classic Indian dish. Perfectly tender chickpeas are simmered in a luscious tomato-onion base infused with ginger, garlic, and earthy spices like cumin, coriander, and garam masala. By omitting added salt and enhancing the dish with tangy amchur (dry mango powder) and freshly squeezed lemon juice, this recipe delivers bold, authentic flavors without the extra sodium. Ideal for meal-prepping or a wholesome weeknight dinner, this plant-based curry is a comforting crowd-pleaser that pairs beautifully with brown rice, whole-grain roti, or a refreshing cucumber salad. Ready in just over an hour, it’s a delicious, nutrient-packed option for mindful eating without compromising on taste.

Nutriscore Rating: 78/100

Prep Time:15 mins

Cook Time:60 mins

Total Time:75 mins

Servings: 4

Ingredients

• 1 cup dried chickpeas
• 1 medium onion, finely chopped
• 2 medium tomatoes, pureed
• 3 units garlic cloves, minced
• 1 tablespoon ginger, grated
• 1 unit green chili, slit
• 1 teaspoon coriander powder
• 1 teaspoon cumin powder
• 0.5 teaspoon turmeric powder
• 1 teaspoon garam masala
• 1 teaspoon amchur (dry mango powder)
• 1 unit bay leaf
• 2 tablespoons oil
• 2 tablespoons fresh cilantro, chopped
• 1 tablespoon lemon juice
• 4 cups water

Directions

Step 1

Rinse the chickpeas thoroughly, then soak them in 3 cups of water overnight or for at least 8 hours.

Step 2

Drain the soaked chickpeas and transfer them to a pressure cooker. Add 3 cups of fresh water and pressure cook for 20-25 minutes or until soft. Once done, set them aside.

Step 3

Heat oil in a large pan over medium heat. Add the bay leaf and sauté for a minute until aromatic.

Step 4

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

Step 5

Stir in the minced garlic, grated ginger, and slit green chili. Cook for 2 more minutes.

Step 6

Add pureed tomatoes to the pan and cook until the oil begins to separate, about 5-7 minutes.

Step 7

Mix in the coriander powder, cumin powder, and turmeric powder. Cook for another minute.

Step 8

Add the cooked chickpeas along with the cooking liquid from the pressure cooker into the pan. Mix well.

Step 9

Lower the heat and let the curry simmer for 15-20 minutes, allowing the flavors to meld.

Step 10

Finish by stirring in the garam masala and amchur. Cook for another 5 minutes on low heat.

Step 11

Turn off the heat and stir in the lemon juice.

Step 12

Garnish with fresh cilantro and serve hot.

Nutrition Facts

Serving size	(1450.3g)

Amount per serving	% Daily Value*
Calories	1120.1

Total Fat 41.9g	0%
Saturated Fat 3.2g	0%
Polyunsaturated Fat 0.0g
Cholesterol 0mg	0%
Sodium 118.6mg	0%
Total Carbohydrate 153.6g	0%
Dietary Fiber 40.4g	0%
Total Sugars 33.6g
Protein 43.2g	0%

Vitamin D 0IU	0%
Calcium 383.3mg	0%
Iron 18.5mg	0%
Potassium 2616.6mg	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: 32.4%

Protein: 14.8%

Carbs: 52.8%