Oil-Free Chole Recipe | Protein-Packed Vegan Indian Chickpea Curry

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🥣 Chole (Chickpea Curry) – Protein-Packed, Oil-Free Delight

The classic Punjabi favorite, now made healthier without sacrificing flavor

💛 Introduction

When you think of bold flavors, spice-laden gravies, and soul-satisfying comfort food, few Indian dishes rival the timeless Chole—also known as Chana Masala.

But the traditional preparation often involves generous amounts of oil and ghee, making it a less ideal option for those looking to maintain a heart-healthy or diabetic-friendly diet.

That’s why we’re bringing you a fully oil-free version of Chole—a recipe that uses smart cooking techniques and flavorful spices to retain all the richness without any unnecessary fat. This one’s a hit with vegans, weight-watchers, and clean-eaters from India to across the globe.

🛒 Ingredients (Serves 4)

Main Ingredients:

  • 1 cup dried chickpeas (kabuli chana) – soaked overnight and pressure cooked

  • 2 medium tomatoes, finely chopped or pureed

  • 1 large onion, finely chopped

  • 1 tsp ginger-garlic paste

  • 1 green chili, slit

  • 2 tsp chole masala (store-bought or homemade)

  • 1 tsp coriander powder

  • ½ tsp turmeric powder

  • ½ tsp red chili powder (or paprika for milder version)

  • ½ tsp amchur (dry mango powder) or 1 tsp lemon juice

  • Salt to taste

  • 1–2 cups water (adjust for consistency)

  • Fresh coriander leaves for garnish

Optional Additions:

  • ½ tsp asafoetida (hing) – helps with digestion

  • 1 black tea bag (added during boiling for deeper color)

  • 1 bay leaf and 1 black cardamom (for traditional aroma)

  • 1 tbsp boiled and mashed potato (for thickness)

🔥 Step-by-Step Preparation

Step 1: Soak & Boil Chickpeas

  1. Soak chickpeas overnight in 3 cups of water.

  2. Pressure cook with salt, bay leaf, and black cardamom until soft (4–5 whistles). Add tea bag for darker gravy (optional).

  3. Drain and reserve cooking water. Discard tea bag and whole spices if used.

Step 2: Prepare the Curry Base (No Oil Needed)

  1. In a non-stick or heavy-bottomed pan, add chopped onions and dry roast for 3–4 minutes on medium heat until slightly golden.

  2. Splash with 2 tbsp water and stir occasionally to prevent sticking.

  3. Add ginger-garlic paste, green chili, and sauté for another 2 minutes.

  4. Add tomato puree, turmeric, coriander, chili powder, and a pinch of salt.

  5. Cook on medium heat, covered, for 8–10 minutes until the masala thickens. Add water as needed to avoid burning.

Step 3: Combine & Simmer

  1. Add boiled chickpeas and 1 cup reserved water to the masala.

  2. Add chole masala, amchur (or lemon juice), and optional mashed potato.

  3. Mash a few chickpeas with the ladle to thicken curry.

  4. Simmer on low heat for 15–20 minutes to develop deep flavors.

  5. Adjust salt and spice. Garnish with fresh coriander.

🍚 Serving Suggestions

  • Serve hot with brown rice, millet roti, or quinoa

  • Pair with sliced cucumber, onion rings, and lemon wedges

  • Serve in a bowl format with sautéed greens and roasted sweet potatoes

🌿 Nutrition Highlights (Per Serving)

  • Calories: ~260

  • Protein: 11–13g

  • Fiber: 9g

  • Fat: 0g added fat

  • Low GI and diabetic-friendly

🧠 Why This Chole is a Smart Choice

✅ Oil-Free Cooking: Great for heart health and calorie-conscious diets
✅ Plant-Based Protein: Chickpeas provide complete vegetarian nutrition
✅ Fiber-Rich: Promotes digestion and keeps you fuller longer
✅ Blood Sugar Friendly: Slow-digesting carbs and no added sugar
✅ Meal Prep Friendly: Tastes even better the next day

🌍 Global Love for This Version

This oil-free Chole appeals to:

  • 🌱 Vegan and vegetarian eaters looking for wholesome protein

  • 🌏 Global fitness enthusiasts who crave bold flavors without guilt

  • 👩‍⚕️ Nutritionists and diabetic patients seeking low-fat Indian options

  • 🧑‍🍳 Home cooks & bloggers trying to serve better food to families

🧾 Homemade Chole Masala (Optional)

Mix and store in a jar:

  • 2 tsp cumin seeds

  • 2 tsp coriander seeds

  • 1 tsp black pepper

  • 2 cloves

  • 1-inch cinnamon

  • 1 dry red chili

  • 1 tsp amchur powder

  • ½ tsp dry ginger powder
    Dry roast and grind to a fine powder.

🥣 Final Thoughts

This oil-free Chole is proof that you can eat smart without compromising flavor. It’s bold, satisfying, and layered with the same comforting spices that define Punjabi cuisine. Only this time, your gut, heart, and health get to celebrate too.

Whether you’re cooking for the family, prepping meals for the week, or introducing your friends abroad to Indian food—you’ll be proud to serve this wholesome bowl of goodness.


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