Chole Salad
Lunch • India
How to Make Chole Salad (Traditional & Healthy Version)
Chole Salad is a delightful and refreshing Indian salad made with protein-rich chickpeas (chole), fresh vegetables, and zesty Indian spices. This dish traces its roots to North India, where chole is a staple ingredient popularly used in many dishes, especially during festive times like Navratri and Holi. While traditional chole is often enjoyed as a rich curry with bhatura or puri, the salad version offers a modern, health-conscious twist without compromising on authentic Indian flavors. Chole Salad delivers the earthy taste of boiled chana, balanced with the tanginess of nimbu (lemon) and the crunch of kachumber-style vegetables like onion, tomato, and cucumber. A sprinkle of roasted jeera (cumin powder), black salt (kala namak), and green chilies infuses every bite with a burst of flavor. It's a perfect lunch option for those seeking a light yet satisfying meal that celebrates the best of Indian cuisine. This salad is quick to prepare, high in protein, and ideal for calorie-conscious individuals who want to enjoy traditional Indian taste with a healthy twist.
Ingredients(for 1 bowl (approx. 200g) per serving)
- 1 cup Chole (chickpeas), boiled (kabuli chana)
- 1 medium Onion, finely chopped (pyaaz)
- 1 medium Tomato, finely chopped (tamatar)
- 1 small Cucumber, chopped (kheera)
- 1 Green chili, finely chopped (hari mirch, adjust to taste) - optional
- 2 tbsp Fresh coriander leaves, chopped (hara dhania)
- 1/2 tsp Roasted cumin powder (bhuna jeera powder)
- 1/4 tsp Black salt (kala namak)
- 1 tbsp Lemon juice (nimbu ras)
- 1/2 tsp Chaat masala (optional for extra tang) - optional
- to taste Salt (namak)
Instructions
- 1
Rinse and soak chole (kabuli chana) overnight. Pressure cook with salt until soft (about 3-4 whistles). Drain and cool.
20 minutes
Use fresh, tender chana for best texture.
- 2
In a large mixing bowl, add the boiled chole.
1 minute
Ensure chole is completely cooled before adding veggies.
- 3
Add finely chopped onion, tomato, cucumber, and green chili (if using).
3 minutes
Chop vegetables evenly for consistent texture.
- 4
Add roasted cumin powder, black salt, regular salt, and chaat masala (if using).
2 minutes
Adjust masalas as per your spice preference.
Why This Dish is Healthy
This Chole Salad recipe is a powerhouse of nutrition—high in protein and fiber, low in unhealthy fats, and rich in micronutrients. Using fresh, raw ingredients and avoiding heavy oils or cream ensures that the calorie count stays low, making it ideal for weight loss, diabetes management, and overall healthy eating. It’s satiating without being heavy and keeps you energized throughout the day.
Chole Salad is packed with plant-based protein, dietary fiber, and essential vitamins like vitamin C (from lemon and tomatoes), vitamin A, and folate. Chickpeas offer complex carbohydrates, which keep you fuller for longer, while the fresh vegetables add antioxidants and minerals such as potassium and magnesium. With minimal oil and no frying, this salad supports heart health and aids digestion. It is naturally gluten-free and can easily be made vegan.
Pro Tips
- 💡Tip 1: For extra crunch, add finely chopped bell peppers or grated carrots.
- 💡Tip 2: Always use freshly boiled chole for the best taste and texture.
- 💡Tip 3: Adjust spices according to your palate—add a pinch of red chili powder for extra heat.
Storage & Serving
Store leftover Chole Salad in an airtight container in the refrigerator for up to 24 hours. Add fresh lemon and coriander before serving again to revive flavors.
Best served: Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 160.0 kcal |
