Healthy Recipes Healthy Regional Recipes Healthy Indian Recipes Healthy Indian Curry Recipes Chhole (Chickpea Curry) 4.6 (55) 49 Reviews This healthy Indian recipe is a flavorful chickpea curry that you can make in just 20 minutes. Also called chana masala, this dish is a comforting and delicious dinner. By Shefaly Ravula, PA-C Shefaly Ravula, PA-C Facebook Instagram Website Shefaly Ravula has been a board-certified physician assistant for about 20 years and is experienced in gastroenterology, metabolic health and culinary medicine. She practices in a virtual telehealth setting, helping patients solve nutrition ambiguity by using a culinary medicine toolkit. She has been published and interviewed in magazines, blogs and podcasts—some for culinary topics and some for medical topics related to these fields. EatingWell's Editorial Guidelines and Amee Meghani Updated on April 1, 2023 Reviewed by Dietitian Breana Lai Killeen, M.P.H., RD Reviewed by Dietitian Breana Lai Killeen, M.P.H., RD Instagram Breana Lai Killeen, M.P.H., RD, is EatingWell's former test kitchen & editorial operations manager. During her time at EatingWell, Breana oversaw the development, production and nutrition analysis of 500-plus recipes per year and helped manage day-to-day operations to keep everything running smoothly. Breana has a master's degree in public health from the University of North Carolina at Chapel Hill, is a graduate of Le Cordon Bleu London, a Wine Spirit & Education Trust-trained sommelier and a registered dietitian. EatingWell's Editorial Guidelines Print Rate It Share Share Tweet Pin Email Active Time: 15 mins Total Time: 20 mins Servings: 6 Yield: 6 servings Nutrition Profile: Dairy-Free Diabetes Appropriate Egg Free Gluten-Free Heart Healthy High Fiber Low Sodium Low-Calorie Nut-Free Soy-Free Vegan Vegetarian Jump to Nutrition Facts Is Chickpea Curry Good for Weight Loss? High-fiber legumes like chickpeas can help you reach your weight-loss goals. Legumes are known for their high concentration of vegetarian protein, fiber and key vitamins and minerals. One half-cup of cooked chickpeas provides a whopping 6 grams of dietary fiber. It is well-known that increasing your dietary fiber intake may help in your weight-loss journey. The 7 grams of protein you'll get from a half-cup of cooked chickpeas can also help you feel fuller, which is an effective method for weight management. How to Store Leftover Chickpea Curry Leftover chickpea curry can be stored in an airtight container and refrigerated for up to three days. To reheat, you can microwave it on High until warm. Chickpea curry is also easy to freeze. Portion and store it in freezer-safe containers for up to two months. Be sure to label the containers so you can keep track of its freshness. Additional reporting by Jan Valdez Ingredients 1 medium serrano pepper, cut into thirds 4 large cloves garlic 1 2-inch piece fresh ginger, peeled and coarsely chopped 1 medium yellow onion, chopped (1-inch) 6 tablespoons canola oil or grapeseed oil 2 teaspoons ground coriander 2 teaspoons ground cumin ½ teaspoon ground turmeric 2 ¼ cups no-salt-added canned diced tomatoes with their juice (from a 28-ounce can) ¾ teaspoon kosher salt 2 15-ounce cans chickpeas, rinsed 2 teaspoons garam masala Fresh cilantro for garnish Directions Pulse serrano, garlic and ginger in a food processor until minced. Scrape down the sides and pulse again. Add onion; pulse until finely chopped, but not watery. Heat oil in a large saucepan over medium-high heat. Add the onion mixture and cook, stirring occasionally, until softened, 3 to 5 minutes. Add coriander, cumin and turmeric and cook, stirring, for 2 minutes. Pulse tomatoes in the food processor until finely chopped. Add to the pan along with salt. Reduce heat to maintain a simmer and cook, stirring occasionally, for 4 minutes. Add chickpeas and garam masala, reduce heat to a gentle simmer, cover and cook, stirring occasionally, for 5 minutes more. Serve topped with cilantro, if desired. Equipment Food processor, large saucepan Rate it Print Nutrition Facts (per serving) 278 Calories 16g Fat 30g Carbs 6g Protein Show Full Nutrition Label Hide Full Nutrition Label Nutrition Facts Servings Per Recipe 6 Serving Size about 1 cup Calories 278 % Daily Value * Total Carbohydrate 30g 11% Dietary Fiber 6g 23% Total Sugars 3g Protein 6g 12% Total Fat 16g 20% Saturated Fat 1g 6% Vitamin A 260IU 5% Vitamin C 18mg 20% Folate 75mcg 19% Sodium 354mg 15% Calcium 65mg 5% Iron 2mg 12% Magnesium 34mg 8% Potassium 356mg 8% Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate. * Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.) (-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs. Powered by the ESHA Research Database © 2018, ESHA Research, Inc. All Rights Reserved