Garbanzo Beans (Chole)

May 26, 2023May 26, 20230 2
Aromatic and flavorful Garbanzo Beans (Chole) recipe
in Vegetarian

Prep

5 min

Cook

35 min

Ready In

40 min

Level

Easy

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
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Ingredients

1 can garbanzo beans
1 tablespoon ghee or 1 tablespoon oil
1 onion , roughly diced
1 teaspoon ginger , grated
1 teaspoon garlic , minced
1/2 cup tomatoes , diced
1 teaspoon cumin powder
1 teaspoon turmeric
1 teaspoon coriander powder
1 teaspoon chili powder
1 teaspoon garam masala
coriander leaves
lemon slice

Nutrision Information

Servings Per Recipe
4
Calories
188
Sugar
3g
Fat
8g
Garbanzo beans, also known as chickpeas, are one of the oldest cultivated legumes in the world. They are a staple ingredient in Mediterranean, Middle Eastern, and Indian cuisine and can be used in a variety of dishes such as salads, stews, and curries. This recipe for Garbanzo Beans (Chole) is a classic Indian dish that is easy to make and packed with flavor. The dish consists of cooked garbanzo beans simmered in a fragrant spice mixture of cumin, coriander, turmeric, and garam masala. It is typically served with rice or naan bread and garnished with coriander leaves and a lemon slice.

Instructions

1.Rinse and drain the garbanzo beans, then set aside.
2.In a large pan, heat the ghee or oil over medium heat.
3.Add the onions and cook until golden brown, stirring occasionally.
4.Add the ginger and garlic and cook for 1-2 minutes, until fragrant.
5.Add the tomatoes and cook for another 3-4 minutes, until they start to break down.
6.Add the cumin powder, turmeric, coriander powder, chili powder, and garam masala, stirring well to combine.
7.Add the garbanzo beans and stir until fully coated with the spice mixture.
8.Add enough water to the pan to cover the garbanzo beans and mix well.
9.Bring the mixture to a boil, then reduce heat to low and simmer for 20-25 minutes or until the garbanzo beans are tender.
10.Garnish with coriander leaves and serve with a lemon slice.

PROS

Garbanzo beans are a rich source of fiber, protein, and essential vitamins and minerals.

This recipe is vegetarian and vegan-friendly, making it a good source of plant-based protein.

Garbanzo beans have been linked to reducing inflammation and improving heart health.

CONS

Garbanzo beans can cause bloating and gas in some people, especially when eaten in large amounts.

This recipe contains oil or ghee, which can increase the calorie and fat content.

Some people may find the spice level of this recipe too spicy.

HEALTH & BENEFITS

Garbanzo beans are a nutrient-dense food that can help improve digestion and stabilize blood sugar levels.
They are a good source of plant-based protein and contain essential vitamins and minerals.
Garbanzo beans have been linked to reducing inflammation and improving heart health.

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