Mediterranean Diet Cholay (Chickpea Curry)

Dive into the vibrant flavors of *Mediterranean Diet Cholay (Chickpea Curry)*, a wholesome, plant-based dish that's as nutritious as it is delicious. This recipe gives a Mediterranean twist to the traditional chickpea curry, combining creamy chickpeas with a medley of warm, aromatic spices like cumin, turmeric, and garam masala, all simmered in a luscious tomato-based sauce. With heart-healthy olive oil, fresh ginger, and a squeeze of bright lemon juice to finish, this curry offers a meal that's rich in fiber, protein, and irresistible flavor. Ready in just 40 minutes, it's perfect for busy weeknights or meal prep, and pairs beautifully with whole-grain pita, brown rice, or a crisp green salad. Perfect for anyone looking to embrace the Mediterranean diet while savoring comforting and bold spices!

Nutriscore Rating: 80/100

Prep Time:15 mins

Cook Time:25 mins

Total Time:40 mins

Servings: 4

Ingredients

• 2 15-ounce cans canned chickpeas
• 2 tablespoons olive oil
• 1 medium yellow onion
• 3 garlic cloves
• 1 tablespoon fresh ginger
• 2 medium tomatoes
• 1 teaspoon ground cumin
• 1 teaspoon ground coriander
• 0.5 teaspoon turmeric powder
• 0.5 teaspoon red chili powder
• 1 teaspoon garam masala
• 1 teaspoon salt
• 1 cup water
• 2 tablespoons fresh cilantro
• 1 tablespoon lemon juice

Directions

Step 1

Drain and rinse the canned chickpeas with water. Set aside.

Step 2

Finely chop the yellow onion, garlic cloves, and fresh ginger. Dice the tomatoes and roughly chop the cilantro leaves.

Step 3

Heat olive oil in a large pan over medium heat. Add the chopped onions and cook until they are translucent, about 5-7 minutes.

Step 4

Add the minced garlic and ginger, cooking for an additional 1 minute until fragrant.

Step 5

Stir in the diced tomatoes and cook until they begin to break down and form a sauce, approximately 3-4 minutes.

Step 6

Add ground cumin, ground coriander, turmeric powder, red chili powder, and salt. Stir the spices with the tomatoes for an even mixture.

Step 7

Introduce the rinsed chickpeas to the pan and mix well, ensuring the chickpeas are fully coated with the tomato-spice mixture.

Step 8

Pour in water and bring the mixture to a simmer. Allow it to cook uncovered for about 10-15 minutes, stirring occasionally until the sauce thickens slightly.

Step 9

Stir in the garam masala and continue to simmer for another 5 minutes.

Step 10

Remove from heat and stir in freshly chopped cilantro and lemon juice.

Step 11

Serve the Mediterranean Diet Cholay hot, accompanied by whole-grain pita or a fresh salad.

Nutrition Facts

Serving size	(1528.0g)

Amount per serving	% Daily Value*
Calories	1145.2

Total Fat 42.9g	0%
Saturated Fat 6.4g	0%
Polyunsaturated Fat 2.9g
Cholesterol 0mg	0%
Sodium 4874.7mg	0%
Total Carbohydrate 154.9g	0%
Dietary Fiber 40.1g	0%
Total Sugars 33.1g
Protein 40.9g	0%

Vitamin D 0IU	0%
Calcium 424.4mg	0%
Iron 14.2mg	0%
Potassium 2414.1mg	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: 33.0%

Protein: 14.0%

Carbs: 53.0%