Masala Chickpeas (Chole)
Masala Chickpeas (Chole) brings tender garbanzo beans simmered with cumin, chilies, and onions into a rich, tangy sauce brightened by fresh lemon. Juicy tomatoes and a shower of raw ginger add heat and freshness, while cilantro finishes with a herbal lift. Ideal for a cozy weeknight dinner or a satisfying vegetarian lunch alongside rice or flatbreads.
- Prep30 mins
- Cook25 mins
- Serves4
- DifficultyEasy
easyChef Pro health score
Calculated from USDA-referenced nutrient data for the ingredients in Masala Chickpeas (Chole), not estimated by an AI model. The same recipe returns the same score every time.
- Glycemic ImpactFair
- 56 / 100
- Carb quality, not quantity. Higher is better.
- Nutritional DensityPoor
- 22 / 100
- Nutrients per calorie. Higher is better.
- Energy DensityGood
- 94 / 100
- Calories by weight. Higher means more food for fewer calories.
- NOVA Unprocessed or minimally processed
- 1 / 4
- Processing level, 1 (whole) to 4 (ultra-processed). Lower is better.
How it scores for each health goal
The same recipe scores differently against different goals, because the goal changes the calculation rather than filtering a list. Set your goal in easyChef Pro and every recipe is scored against it.
- 59
- Heart Health
- 75
- Metabolic
- 54
- Digestive
- 45
- Inflammatory
- 39
- Performance
- 54
- General Wellness
- 1
Heat the vegetable oil in a large pot over medium heat.
- 2
Stir in the cumin and ground red chilies, and cook for a few seconds until the spices are fragrant.
- 3
Add the serrano chiles, onions, garbanzo beans, lemon juice, and water; season to taste with salt.
- 4
Bring to a boil over high heat, then reduce the heat to medium-low, and simmer until the vegetables are tender and most of the liquid has evaporated, about 15 minutes.
- 5
Sprinkle with ginger, tomatoes, and cilantro to serve.
- Calories 258.21 kcal Moderate 13%
- Protein 7.08 g Moderate 14%
- Carbohydrate 38.25 g 14%
- Total Fat 9.01 g Moderate 12%
- Saturated Fat 1.07 g Moderate 5%
- Trans Fat 0.0 g Low Source 0%
- Cholesterol 0.0 mg Low Source 0%
- Sodium 436.36 mg Moderate 19%
- Dietary Fiber 9.23 g Good Source 33%
- Total Sugars 11.03 g --
- Added Sugars 1.67 g Low Source 3%
- Calcium 73.49 mg Low Source 6%
- Iron 2.58 mg Moderate 14%
- Potassium 663.75 mg Moderate 14%
- Vitamin A 153.55 mcg Moderate 17%
- Vitamin C 15.33 mg Moderate 17%
- Vitamin D 0.0 mcg Low Source 0%
Values are per serving. Percent Daily Values are based on a 2,000-calorie diet.
- Tomatoes 🍅
- Onions 🧅
About This Recipe
Masala Chickpeas (Chole) is an Indian side dish recipe made with 12 ingredients. It takes about 55 mins, serves 4, and is rated easy. Key ingredients include Diced Tomatoes, Dried Chile Peppers, Fresh Cilantro, and Fresh Ginger. Each serving provides about 258.21 kcal, and is a good source of fiber.
Recipe Questions
- What is Masala Chickpeas (Chole)?
- It is an Indian recipe made with 12 ingredients, usually served for side dish or dinner or lunch.
- What is Masala Chickpeas (Chole) made of?
- The main ingredients are Diced Tomatoes, Dried Chile Peppers, Fresh Cilantro, Fresh Ginger, Garbanzo Beans. The full list of 12 is above.
- How long does it take to make Masala Chickpeas (Chole)?
- About 55 mins in total: 30 mins to prepare and 25 mins to cook.
- How many calories are in one serving?
- One serving provides about 258.21 kcal. The full nutrition breakdown is above.
- Is Masala Chickpeas (Chole) easy to make?
- This recipe is rated easy, with 12 ingredients and 5 steps.
- Is Masala Chickpeas (Chole) healthy?
- Masala Chickpeas (Chole) has an easyChef Pro health score of 54/100. Per serving, it provides 258.21 calories and 7.08 g of protein, or 14% of the Daily Value. It is a good source of dietary fiber. Worth noting per serving: sodium at 436.36 mg (19% of the Daily Value) and saturated fat at 1.07 g (5% of the Daily Value). It contains Tomatoes and Onions, so it may not be suitable for people with those allergies or dietary restrictions. Whether it fits your goals depends on your complete meal plan and nutritional needs. Remix it in easyChef Pro to adjust the ingredients and generate fresh nutrition and scores.
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