Chole (Garbanzos)

Number of Servings: 4 (274 G)
Prep Time: 15 minutes
Cook Time: 30 minutes
Chole (Garbanzos)

Ingredients

  • 2 cans (32 oz) garbanzo beans
  • 1 medium red onion
  • 3 tomatoes
  • 1 tsp salt (or to taste)
  • 2 tbsp cooking oil
  • 1 tsp cumin seeds
  • 2-3 bay leaves
  • 2-3 cloves
  • 2-3 cardamom
  • 1/4 tsp Turmeric powder
  • 1 tsp Garam masala
  • 3/4 tsp Coriander powder
  • 2 tsp Garlic-ginger paste
  • 1/4 cup chopped cilantro

Directions

  1. Chop onion and 2 tomatoes separately, and set these aside.
  2. Drain garbanzos and wash them until the froth is removed.
  3. Grind one tomato and a handful of garbanzos coarsely or mash them using a masher; set this aside.
  4. Place a pan over heat and add oil. Add cumin seeds, bay leaves, cloves, cardamom and turmeric powder. Allow the cumin seeds to sputter and then add Garam masala; fry for a few seconds.
  5. At this time, add garlic-ginger paste and onions. Sauté until the aroma emits or until the onions are light brown. Add chopped tomatoes and fry until the mixture begins to come together, leaving the sides of the pan.
  6. Add tomato-garbanzo coarse paste, and mix well.
  7. Drain all extra water from the garbanzos and add to the above mixture. Mix well and allow the mixture to boil for 5 – 10 minutes.
  8. Turn off the heat, transfer into a serving bowl, and garnish with cilantro.

Chole can be served with warm rice or any other Indian breads.

Nutrition Facts

4 servings per container

Serving Size 274G

Amount per serving
Calories 205
% Daily Value*
Total Fat 10g 13%
Saturated Fat 1g 5%
Trans Fat 0g
Polyunsaturated Fat 3g
Monounsaturated Fat 5g
Cholesterol 0mg 0%
Sodium 935mg 41%
Total Carbohydrate 24g 9%
Dietary Fiber 7.5g 25%
Total Sugars 4g
Includes 0g Added Sugars 0%
Sugar Alcohol 0g
Other Carbohydrate 1g
Protein 7g
Vitamin D 0mcg 0%
Calcium 69.5mg 6%
Iron 2.5mg 10%
Potassium 500mg 10%
Vitamin A 51.6mcg 6%
Vitamin C 17.9mcg 20%
Vitamin E 2.1mg 15%
Vitamin K 17.1mcg 15%
Thiamin 0.1mg 8%
Riboflavin 0.1mg 8%
Niacin 2mg 15%
Vitamin B6 0.7mg 40%
Folate 53mcg 13%
Vitamin B12 0mcg 0%
Biotin 5.4mcg 15%
Chloride 73.9mg 4%
Pantothenate 0.5mg 0%
Phosphorus 135.1mg 10%
Iodine 0.6mcg 0%
Magnesium 50.6mg 10%
Zinc 1.1mg 10%
Selenium 2.6mcg 6%
Copper 0.3mg 35%
Manganese 1.3mg 60%
Chromium 0.8mcg 2%
Molybdenum 97.3mcg 220%

* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Ingredients

Garbanzo Beans (prepared Chick Peas, Water, Salt, Calcium Chloride (firming Agent), And Disodium Edta), Tomatoes, Onion, Canola Oil, Ginger Garlic Paste (ginger, Water, Garlic, White Vinegar, Salt, Citric Acid, Sodium Benzoate As A Preservative, Guar Gum, Xanthan Gum), Salt, Cilantro, Cumin, Garam Masala (salt, Spices, Autolyzed Yeast Extract, Dehydrated Garlic, Dehydrated Onion, Red Pepper), Cardamom, Turmeric, Bay Leaf, Cloves, Coriander.

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