Chole Recipe (Punjabi Chole)

Sure! Here's a recipe for Punjabi Chole, a popular and flavorful chickpea curry:

Ingredients:

• 1 cup dried chickpeas (or 2 cans of chickpeas, drained and rinsed)

• 2 tablespoons ghee or vegetable oil

• 1 large onion, finely chopped

• 2 teaspoons ginger-garlic paste

• 2 medium tomatoes, finely chopped

• 2 green chilies, slit lengthwise (adjust to your spice preference)

• 2 teaspoons chole masala (a blend of spices readily available in Indian grocery stores)

• 1 teaspoon ground cumin

• 1 teaspoon ground coriander

• 1/2 teaspoon turmeric powder

• 1/2 teaspoon red chili powder (adjust to your spice preference)

• 1 teaspoon amchur powder (dried mango powder)

• Salt to taste

• Fresh cilantro leaves for garnish

• Lemon wedges for serving

Instructions:

1. If using dried chickpeas, rinse them well and soak in water overnight. Drain the soaked chickpeas and cook them in a pressure cooker or large pot until tender. If using canned chickpeas, skip this step.

2. Heat ghee or vegetable oil in a large pan over medium heat.

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

4. Add ginger-garlic paste and sauté for another minute until the raw smell disappears.

5. Add the chopped tomatoes and green chilies. Cook until the tomatoes are soft and mushy.

6. Add chole masala, cumin, coriander, turmeric powder, red chili powder, and amchur powder. Mix well and cook for a couple of minutes to allow the spices to release their flavors.

7. Add the cooked or canned chickpeas to the pan along with some water (about 1/2 to 1 cup) to adjust the consistency of the curry. Season with salt.

8. Simmer the curry on low heat for about 15-20 minutes, allowing the flavors to blend together and the chickpeas to absorb the spices.

9. Garnish with fresh cilantro leaves.

10. Serve Punjabi Chole hot with roti, naan, or rice. Squeeze some fresh lemon juice on top before enjoying.

Punjabi

is often served with a side of sliced onions, pickle, and yogurt for a complete and delicious meal. Enjoy!

Kabuli Chana vs Kale Chane, which is more beneficial and ..

Kabuli chana, also known as chickpeas or garbanzo beans, and kale chane, also known as black chickpeas or Bengal gram, are both nutritious legumes with their own set of health benefits. Here's a comparison of their benefits:

1. Nutritional Profile:

   • Kabuli Chana: Kabuli chana is rich in protein, dietary fiber, and essential minerals such as iron, magnesium, and potassium. It also contains folate, vitamin B6, and vitamin C.

   • Kale Chane: Kale chane is also high in protein and dietary fiber. It contains higher amounts of iron and folate compared to Kabuli chana. It is also a good source of antioxidants and phytonutrients.

2. Digestive Health:

   • Kabuli Chana: The dietary fiber content in Kabuli chana promotes healthy digestion, prevents constipation, and helps maintain bowel regularity.

   • Kale Chane: Kale chane is known to have a higher fiber content compared to Kabuli chana. This can further aid in digestive health and improve bowel movements.

3. Blood Sugar Control:

   • Kabuli Chana: The low glycemic index of Kabuli chana helps in regulating blood sugar levels and prevents spikes in glucose levels.

   • Kale Chane: Kale chane has a lower glycemic index compared to Kabuli chana, making it beneficial for individuals with diabetes or those aiming to manage blood sugar levels.

4. Heart Health:

   • Kabuli Chana: The fiber and potassium content in Kabuli chana contribute to heart health by helping to lower cholesterol levels and maintain healthy blood pressure.

   • Kale Chane: The high folate content in kale chane supports heart health by reducing homocysteine levels and promoting cardiovascular function.

5. Weight Management:

   • Kabuli Chana: The high protein and fiber content in Kabuli chana can help increase satiety and control appetite, which may support weight management.

   • Kale Chane: Similar to Kabuli chana, the combination of protein and fiber in kale chane can aid in promoting feelings of fullness and managing weight.

Both Kabuli chana and kale chane have their own nutritional advantages, and incorporating a variety of legumes in your diet can provide a wider range of nutrients. You can include both types of chickpeas in your meals to enjoy their respective benefits and add diversity to your diet.