Nutrient Information per 1.5katoris | |||
Energy (Kcal) | Protein (g) | Carbohydrate (g) | Total Fats (g) |
183 | 8.6 | 20.9 | 6.6 |
8 katoris
30 minutes
- If you are prescribed 1200 kcal, 1400 kcal, 1600 kcal, 1800 kcal you can consume: 1.5 katoris
- If you are prescribed 2000 Kcal, you can consume: 2 katoris
- 1 cup chickpeas (safeéd chole)
- 2 mediums tomatoes, finely chopped
- 1 large onion, finely chopped
- 2 cm piece ginger, crushed
- 3 small cloves garlic, crushed
- 2 small green chilli, finely chopped
- 4 tsps mustard oil
- 6 cups water
- 4 sprigs coriander leaves, finely chopped for garnish
Dry Spices
- 1 tsp cumin seeds
- 1/4 tsp asafoetida (hing)
- 1/2 tsp turmeric powder
- 1 tsp garam masala (freshly prepared)*
- Use minimal amount of salt
*Refer to recipe of garam masala
Pre-preparation
- Wash and soak safeéd chole overnight.
- Drain the safeéd chole.
- Peel the onion, ginger and garlic and wash them along with tomatoes and green chillies
- Crush the ginger, garlic and finely chop onion, tomatoes and slice the green chillies. Wash and drain the chole.
- Pressure cook chole for 12 to 15 minutes on medium heat (3-4 whistles) with 6 cups of water and salt. Open the pressure cooker, drain, and reserve water.
- Heat oil in a pan and add cumin seeds, asafoetida (hing) and let it splutter. Add chopped onion, crushed ginger and garlic, and sliced green chillies and sauté until it is golden brown.
- Add tomatoes, salt and turmeric powder, sauté for a few minutes until oil separates. If masala sticks to the pan, sprinkle a little water to prevent burning.
- Add the drained chole, freshly ground garam masala and cook for another five minutes. Add 2 tbsp of reserved water and cook for 20 minutes till the gravy thickens on low flame.
- Serve hot, garnished with coriander leaves.