Chana Masala (Chole) Recipe

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Ingredients

Count

Nutrition

353

Calories

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Ingredients:

Serving

2 cups uncooked garbanzo beans
1 tbsp oil
2 large tomato
2 large onions
1 clove garlic
1 tsp salt

Directions:

Soak Chick Peas (also known as Garbanzo Beans) for 7 - 8 hours in water
Pressure Cook the beans for 15 - 20 minutes
Fry onions in 1 tbsp oil till golden brown
Add tomato to the mix and fry for few more minutes
Add 1 tbsp Chana Masala (available in any Indian Grocery Store across North America)
Add 1 tsp salt
Add Cooked Beans and add some water
Bring it to boil and it's ready to be served !!
Flavor it with Cilantro, Fresh Lime and Freshly chopped Onions

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	353.24 Kcal (1479 kJ)
Calories from fat	67.73 Kcal
		% Daily Value*
Total Fat	7.53g	12%
Sodium	490.44mg	20%
Potassium	962.64mg	20%
Total Carbs	57.31g	19%
Sugars	13.39g	54%
Dietary Fiber	15.54g	62%
Protein	16.56g	33%
Vitamin C	17.8mg	30%
Iron	4.8mg	27%
Calcium	106.5mg	11%

Amount Per 100 g
Calories	162.55 Kcal (681 kJ)
Calories from fat	31.17 Kcal
		% Daily Value*
Total Fat	3.46g	12%
Sodium	225.68mg	20%
Potassium	442.96mg	20%
Total Carbs	26.37g	19%
Sugars	6.16g	54%
Dietary Fiber	7.15g	62%
Protein	7.62g	33%
Vitamin C	8.2mg	30%
Iron	2.2mg	27%
Calcium	49mg	11%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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Recipe Tags

< 200 kcals

Weightwatchers Points

6.9

Points
8

PointsPlus

Good Points

saturated fat free,
cholesterol free,
high fiber

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