14 July, 2015
Chole Recipe|No Onion No Garlic No Tomato Chole Recipe|No Oil Chole RecipePosted in : Bachelor's Room, Health Garden, No Oil No Garlic Recipes, Punjabi Tadka, Taste of India, Veg on by : Isha K Tags: Anardana, curd, Health Benefits of ChickPeas, How to prepare Garam Masala, No Oil Chickpea Recipe, No Onion No Garlic, No Tomato
Chole attracts almost everyone and if you are Punjabi by nature, then it surely becomes one of your favorites in North Indian cuisine. Chole is always combined with Bhaturas, Puris, buttery Kulcha or Tikkis. It is also cooked and consumed in many ways not only in India but it is also savored in Lebanese, Italian, Greek, Spanish and Portugese cuisine. Not only they are rich in their taste, but also in protein, fiber and many health benefits.
I just thought to give it a different style and evolve a new recipe and the result was chatpate chole cooked in few minutes. The day I am diagnosed with the bilateral kidney stones, it just gave me a wake up call and I’ve given upon many things and have moved to a fitness regime. It proved the quotation ‘precaution is better than cure’ in my life, it is better to avoid or use less quantity of certain things in your food rather to bear the worst pain, but I really miss tomatoes (they are my favorite)and yes if you cannot avoid then the only solution is WATER. Drink minimum 4 ltrs of water a day and maximum as much as you can.
This particular recipe has zero oil, very less spices and it is yet a temptation. The ingredients used are handy and usual, which are stocked in your kitchen. You can serve this Chole with bhature, Kulche, buns or make chat with Tikki. So lets get started with a fuss free chole. It will not even give you a feel that it is a no onion no garlic and no tomato recipe.
Cooking Time – 30 Minutes
Chole/Chickpeas – 250 grams
Teabags – 1
Anardana Paste- 2 Tablespoon
Ginger- 1 inch
Kashmiri Red Chilli Powder- 1 Teaspoon
Coriander Powder- 2 Teaspoon
Curd – 1/2 Cup whisked
Salt- To Taste
Black Salt- 1 Teaspoon
Green Chillies- 2-3 (Optional, if you like spicy)
For Garam Masala Powder-
Cumin Seeds/Jeera – 1 Tablespoon
Cinnamon/Daalchini – 1 Stick
Brown Cardamom/Badi Elaichi- 2
Green Cardamom/Choti Elaichi- 3
Whole Black Pepper- 8-10
Dry Red Chilli– 1
How to prepare Garam Masala Powder-
Heat a pan, and dry roast the ingredients mentioned under the Garam Masala. Just roast them for a few seconds till they start fuming little fragrance. Grind them in a grinder or in a mortar and pestle once cool down. You can make this in a large quantity also and store it in an airtight container.
1. Soak Chickpeas overnight or for 6-8 hrs max. to get a nice texture and flavor. In a pressure cooker, add chickpeas, tea bag, salt and black salt. Tea bags give a nice color to the chickpeas. If you do not have tea bags, take 1 -2 teaspoon of tea in a muslin cloth, make a tight potli and add it to the chickpeas. Do not worry, you will not get any taste of the tea, but a nice aroma and color.
2 .For Anardana Paste, take 2 tablespoons of anardana, grind it in a grinder with the help of some water, strain it with a tea strainer.
3. In a Pan, add anardana paste, heat it up for a few seconds, strain chole from the stock and add it to the paste, grate the ginger in it, let it simmer for 5 minutes.
4. Add Slit green Chillies, add red chilli powder, coriander powder and Garam Masala powder. Add some stock of boiled chickpeas and cover it. Let it simmer for 5-10 minutes.
5. Now add curd, mix and again cover it with a lid for 5 minutes. Now add the remaining stock.
6. Give it to a boil on full flame and then let it simmer for some more 5-10 minutes to get a thick consistency. You can keep the consistency of the gravy according to your preference. Check the salt and adjust.
7. I have not added a single drop of oil or ghee in this recipe, but if you want, you can add the pre-heated oil or ghee after adding the spices.
Those who really have a busy schedule, or do not consume onion and garlic, or have to avoid tomatoes, or want to say no to oil can try this recipe for a tasty surprise.
Originally cultivated in the Mediterranean and the Middle East, chickpeas, also known as garbanzo beans, have spread their culinary influence to areas all over the world. These small chickpeas are loaded with so many health benefits. It has high protein, fiber, vitamins and minerals essential for a human body.
Even a person with Irritable Bowl Syndrome (IBS) can easily digest the chickpeas because of the high fiber content. But it is good to soak and boil them properly. Besides being an excellent vegan and gluten-free source of protein and fiber, chickpeas also contain exceptional levels of iron, vitamin B-6 and magnesium.
It is good for both Type 1 and Type II diabetic patients. The fiber controls the blood sugar, lipids and insulin levels. Those who have diabetes can consume it in this way- boil the chickpeas and add finely chopped onions, tomatoes, coriander, green chilies, some salt, and lemon juice. Eat it as a salad.
The iron, phosphate, calcium, magnesium, manganese, zinc and vitamin K content present in chickpeas all contribute to building and maintaining bone structure and strength.
The high fiber, potassium, vitamin C and vitamin B-6 content, coupled with the lack of cholesterol found in chickpeas, all support heart health. Chickpeas contain significant amounts of fiber, which helps lower the total amount of cholesterol in the blood, thereby decreasing the risk of heart diseases.
Selenium is a mineral that is not present in most fruits and vegetables, but can be found in chickpeas. It plays a role in the liver enzyme function, and helps detoxify some cancer-causing compounds in the body. Additionally, selenium prevents inflammation and also decreases tumor growth rates.
Choline is a very important and versatile nutrient in chickpeas that help with sleep, muscle movement, learning and memory. Choline also helps to maintain the structure of cellular membranes, aids in the transmission of nerve impulses, assists in the absorption of fat and reduces chronic inflammation.
Dietary fibers are commonly recognized as important factors in weight management and loss by functioning as “bulking agents” in the digestive system. These compounds increase satiety and reduce appetite, making you feel fuller for longer and thereby lowering your overall calorie intake.
Who should avoid Chickpeas-
Unless you have had an allergic reaction to chickpeas, you should not need to avoid them.
- Toss chickpeas and a variety of other legumes with any vinaigrette for an easy protein-packed bean salad. Add some rice to make it a complete protein
- Sprinkle some chickpeas over your salad to add a nutty flavor and to broaden the variety of textures
- Chickpea flour can add fiber, protein and an assortment of vitamins and minerals to gluten-free baking
- Purée chickpeas with olive oil, garlic, lemon juice and tahini to make a quick and tasty hummus, which can be used as a dip or spread
- Add chickpeas to vegetable soup to increase its nutritional content
- Mix chickpeas with your favorite spices for a delicious side or snack
- Mash chickpeas with cumin, garlic, chili and coriander, then separate the mixture into several small balls. Fry the balls until they are crisp and then serve them in pita bread to create a traditional Middle Eastern falafel.
Happy Cooking..!! N Stay a Fit Foodie..!!