Chole is another name for chickpeas or garbanzo beans. This classic Indian dish is a wonderful way to learn how to cook with Indian spices.
Ingredients
- 2 cans (32 oz.) garbanzo beans
- 1 medium red onion
- 3 tomatoes
- 1 tsp. salt
- 2 Tbsp. cooking oil
- 1 tsp. cumin seeds
- 2-3 bay leaves
- 2-3 cloves
- 2-3 cardamom
- ¼ tsp. Turmeric powder
- 1 tsp. Garam masala
- ¾ tsp. Coriander powder
- 2 tsp. Garlic-ginger paste
- ¼ cup chopped cilantro
Directions
- Chop onion and 2 tomatoes separately, and set these aside.
- Drain garbanzos and wash them until the froth is removed.
- Grind one tomato and a handful of garbanzos coarsely or mash them using a masher; set this aside.
- Place a pan over heat and add oil. Add cumin seeds, bay leaves, cloves, cardamom and turmeric powder. Allow the cumin seeds to sputter and then add Garam masala; fry for a few seconds.
- At this time, add garlic-ginger paste and onions. Sauté until the aroma emits or until the onions are light brown. Add chopped tomatoes and fry until the mixture begins to come together, leaving the sides of the pan.
- Add tomato-garbanzo coarse paste, and mix well.
- Drain all extra water from the garbanzos and add to the above mixture. Mix well and allow the mixture to boil for 5 – 10 minutes.
- Turn off the heat, transfer into a serving bowl, and garnish with cilantro.
Chole can be served with warm rice or any other Indian breads.
Nutrition Facts
4 servings per container
Serving Size 274 g
| Amount per serving | ||
|---|---|---|
| Calories | 205 | |
| % Daily Value* | ||
| Total Fat 10g | 13% | |
| Saturated Fat 1g | 5% | |
| Trans Fat 0g | ||
| Polyunsaturated Fat 3g | ||
| Monounsaturated Fat 5g | ||
| Cholesterol 0mg | 0% | |
| Sodium 935mg | 41% | |
| Total Carbohydrate 24g | 9% | |
| Dietary Fiber 7.5g | 25% | |
| Total Sugars 4g | ||
| Includes 0g Added Sugars | 0% | |
| Sugar Alcohol 0g | ||
| Other Carbohydrate 1g | ||
| Protein 7g | ||
| Vitamin D 0mcg | 0% | |
| Calcium 69.5mg | 6% | |
| Iron 2.5mg | 10% | |
| Potassium 500mg | 10% | |
| Vitamin A 51.6mcg | 6% | |
| Vitamin C 17.9mg | 20% | |
| Vitamin E 2.1mg | 15% | |
| Vitamin K 17.1mcg | 15% | |
| Thiamin 0.1mg | 8% | |
| Riboflavin 0.1mg | 8% | |
| Niacin 2mg | 15% | |
| Vitamin B6 0.7mg | 40% | |
| Folate 53mcg | 13% | |
| Vitamin B12 0mcg | 0% | |
| Biotin 5.4mcg | 15% | |
| Chloride 73.9mg | 4% | |
| Pantothenate 0.5mg | 0% | |
| Phosphorus 135.1mg | 10% | |
| Iodine 0.6mcg | 0% | |
| Magnesium 50.6mg | 10% | |
| Zinc 1.1mg | 10% | |
| Selenium 2.6mcg | 6% | |
| Copper 0.3mg | 35% | |
| Manganese 1.3mg | 60% | |
| Chromium 0.8mcg | 2% | |
| Molybdenum 97.3mcg | 220% | |
* The % Daily Value (DV) 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.
Ingredients
Garbanzo Beans (prepared Chick Peas, Water, Salt, Calcium Chloride (firming Agent), And Disodium Edta), Tomatoes, Onion, Canola Oil, Ginger Garlic Paste (ginger, Water, Garlic, White Vinegar, Salt, Citric Acid, Sodium Benzoate As A Preservative, Guar Gum, Xanthan Gum), Salt, Cilantro, Cumin, Garam Masala (salt, Spices, Autolyzed Yeast Extract, Dehydrated Garlic, Dehydrated Onion, Red Pepper), Cardamom, Turmeric, Bay Leaf, Cloves, Coriander.
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