Chole Without Onion and Garlic
Lunch • India
How to Make Chole Without Onion and Garlic (Traditional & Healthy Version)
Chole Without Onion and Garlic is a cherished North Indian curry made with chickpeas (kabuli chana) simmered in a richly spiced tomato gravy. This no-onion, no-garlic version is especially popular during Indian festivals like Navratri and other vrat (fasting) days, where certain ingredients are avoided for satvik eating. Despite skipping onions and garlic, the dish retains all the authentic flavors thanks to a blend of whole and ground spices, tangy tomatoes, and fresh coriander. It is wholesome, protein-rich, and pairs beautifully with bhature, puri, or simple phulka. The robust flavors in this Chole come from roasting spices such as jeera (cumin), hing (asafoetida), and amchur (dry mango powder), which offer depth and aroma. The dish is light on oil and heavy on nutrition, making it a perfect fit for calorie-conscious eaters and those looking for a healthy, satisfying lunch. In North Indian homes, chole is a favorite for family gatherings, festive thalis, and even as prasad (offering) in temples, especially in Punjab, Delhi, and Uttar Pradesh. Whether you're observing a vrat, catering to dietary restrictions, or simply seeking a light yet flavorful meal, this Chole Without Onion and Garlic delivers on both taste and tradition. The recipe is easy to prepare, uses pantry staples, and is ideal for health-focused individuals without compromising the soulful flavors that define Indian cuisine.
Ingredients(for 1 medium bowl (approx. 200g cooked chole))
- 1 cup Kabuli chana (chickpeas) (soaked overnight)
- 2 medium Tomatoes (finely chopped or pureed)
- 1 Green chilli (finely chopped)
- 1 inch Ginger (grated (adrak))
- 1 tsp Cumin seeds (jeera)
- a pinch Asafoetida (hing)
- 1.5 tsp Coriander powder (dhaniya powder)
- 1/4 tsp Turmeric powder (haldi)
- 1/2 tsp Red chilli powder (lal mirch)
- 1/2 tsp Garam masala
- 1/2 tsp Dry mango powder (amchur) - optional
- 1 tbsp Cooking oil (preferably mustard oil or any light oil)
- to taste Salt
- 2 tbsp Fresh coriander leaves (chopped (dhaniya patta), for garnish)
Instructions
- 1
Rinse and soak the kabuli chana (chickpeas) overnight or for at least 8 hours. Drain and pressure cook with 3 cups water and a pinch of salt until soft (4-5 whistles).
10 minutes
Adding a pinch of baking soda to the water can help soften the chana faster.
- 2
Heat oil in a kadhai or deep pan. Add cumin seeds (jeera) and allow them to splutter. Add a pinch of hing (asafoetida) and sauté for a few seconds.
2 minutes
Mustard oil gives an authentic North Indian flavor; heat it till it smokes lightly before adding spices.
- 3
Add grated ginger and green chilli. Sauté for a minute until aromatic.
1 minute
Keep the flame low to avoid burning the spices.
- 4
Add chopped or pureed tomatoes. Cook until oil leaves the sides and tomatoes are soft.
4 minutes
Cover the pan to speed up the cooking process.
Why This Dish is Healthy
Chole Without Onion and Garlic is a wholesome vegetarian dish ideal for weight watchers and those following a satvik diet. It is high in protein and fiber, helping to keep you full for longer and supporting digestive health. The use of fresh, natural ingredients and the absence of heavy creams or butter make it a heart-healthy choice. This recipe aligns with clean eating principles and fits well into calorie-tracked meal plans.
Chickpeas are an excellent source of plant-based protein, dietary fiber, and essential minerals such as iron, magnesium, and potassium. This chole recipe is low in saturated fat, contains antioxidant-rich tomatoes and spices, and is naturally gluten-free if served without wheat-based accompaniments. The absence of onion and garlic makes it easier to digest for those with sensitive stomachs, and the use of minimal oil keeps the calorie count in check. The dish provides complex carbohydrates and is perfect for balanced nutrition.
Pro Tips
- 💡Tip 1: Always soak chickpeas overnight for the best texture and digestibility.
- 💡Tip 2: Use fresh, ripe tomatoes for a naturally sweet and tart base.
- 💡Tip 3: Mashing a few chickpeas in the curry makes the gravy thicker and more flavorful.
Storage & Serving
Store leftover chole in an airtight container in the refrigerator for up to 3 days. Reheat on the stove or microwave, adding a splash of water if needed to adjust consistency. The flavors deepen on resting, making it taste even better the next day.
Best served: Breakfast or Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 210.0 kcal |
