Punjabi Chole
Lunch • India
How to Make Punjabi Chole (Traditional & Healthy Version)
Punjabi Chole, also known as Chana Masala, is a beloved North Indian dish that has won hearts across India with its rich, aromatic flavors and comforting taste. Originating from the vibrant kitchens of Punjab, this dish is crafted with white chickpeas (kabuli chana) simmered in a robust blend of spices, tomatoes, and onions. The result is a hearty, protein-packed curry with a luscious gravy that pairs perfectly with rice, roti, or bhature. Chole is a staple during Indian festivals like Baisakhi and Diwali, and is commonly prepared for special lunches or family gatherings. This healthy version of Punjabi Chole is made using minimal oil and fresh, whole ingredients to keep calories in check, making it ideal for calorie-conscious individuals. The aromatic blend of Indian masalas such as cumin (jeera), coriander (dhania), and garam masala delivers a traditional touch while providing an irresistible taste. Each spoonful brings a burst of tangy, spicy, and savory notes, satisfying both your taste buds and nutritional needs. If you’re looking for a wholesome, vegetarian lunch option that’s steeped in Indian culture, Punjabi Chole is a perfect choice.
Ingredients(for 1 medium bowl (approx. 200g) per serving)
- 1 cup (soaked overnight) Kabuli Chana (white chickpeas) (chole)
- 1 large (finely chopped) Onion (pyaz)
- 2 medium (pureed) Tomato (tamatar)
- 1 tablespoon Ginger-Garlic Paste (adrak-lahsun ka paste)
- 1 (slit) Green Chili (hari mirch) - optional
- 1 teaspoon Cumin Seeds (jeera)
- 1.5 teaspoons Coriander Powder (dhania powder)
- 1/2 teaspoon Red Chili Powder (lal mirch powder) - optional
- 1/4 teaspoon Turmeric Powder (haldi)
- 1/2 teaspoon Garam Masala (Punjabi garam masala)
- 1-2 (optional) Tea Bags (for color) - optional
- to taste Salt (namak)
- 1 tablespoon Mustard Oil (sarson ka tel)
- 2 tablespoons (chopped) Fresh Coriander (hara dhania)
Instructions
- 1
Soak 1 cup kabuli chana overnight in plenty of water. Drain and rinse well. Pressure cook with 3 cups water, a pinch of salt, and tea bags (if using) for 5-6 whistles, until chana is soft.
10 minutes
Adding tea bags gives authentic dark color to chole.
- 2
Heat mustard oil in a kadhai on medium flame. Add cumin seeds and let them splutter.
2 minutes
Use sarson ka tel for true Punjabi flavor.
- 3
Add chopped onions. Sauté until golden brown.
4 minutes
Fry onions well for a rich, sweet base.
- 4
Add ginger-garlic paste and green chili. Sauté until raw smell disappears.
2 minutes
Stir continuously to avoid burning the paste.
Why This Dish is Healthy
This healthy Punjabi Chole recipe is ideal for weight management due to its high protein and fiber content, which promote satiety and balanced energy. The use of whole, natural ingredients, low oil, and absence of cream or heavy fats make it a nutritious, heart-friendly choice. It’s a diabetic-friendly lunch option when paired with whole wheat roti or brown rice.
Punjabi Chole is packed with plant-based protein from chickpeas, making it excellent for vegetarians. Chickpeas offer complex carbohydrates, dietary fiber, iron, folate, and magnesium, supporting heart and digestive health. The use of fresh tomatoes, onions, and spices boosts antioxidant intake, while minimal oil keeps the calorie count low. This recipe is naturally gluten-free and can be made vegan by omitting ghee or butter, if used.
Pro Tips
- 💡Soak chickpeas overnight for best texture and digestibility.
- 💡Add a pinch of amchur or squeeze of lemon for extra tang.
- 💡For authentic color, use tea bags while boiling chickpeas.
Storage & Serving
Store leftover chole in an airtight container in the refrigerator for up to 3 days. Reheat on the stove with a splash of water for best results. Chole tastes even better the next day as flavors develop.
Best served: Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 290.0 kcal |
