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Chole Soya Curry

VIEWS 2729

Energy (kcal) - 131

Protein (g) - 8

Carbohydrate (g) - 19

Fat (g) - 3

Khyati's Health-O-Meter Says:

Chole is a good source of low fat-high fiber, protein, and folate. Soya is an excellent source of protein for vegetarians. Rich in nutrients like calcium, vitamin A. It is low on glycemic index and contains phytonutrients which help in weight management, reduce risk of heart disease, and also helps in bone strength.

INGREDIENTS:
  • Chole (chickpeas) (soaked overnight and drained) - 25 g
  • Soya chunks (soaked and drained) - 8-10 chunks 
  • Oil - ½ tsp 
  • Bay leaves -1 small
  • Coriander seeds -  ¼ tsp
  • Green chili - ½
  • Cumin seeds - ¼ tsp
  • Ginger (finely chopped) - 1 slice
  • Garlic (finely chopped) - 1 no 
  • Onion (sliced) - 1 small
  • Tomato puree - 1 medium 
  • Coriander powder - ¼ tsp 
  • Red Chilli powder - ¼ tsp 
  • Turmeric powder - a pinch 
  • Garam masala - a pinch 
  • Dried mango powder - a pinch 
  • Salt - to taste
  • Chickpea stock - 2 tbsp
  • Fresh coriander - 1 sprig 
DIRECTIONS:
Step 1 Heat oil in a kadhai, add bay leaves and coriander seeds and sauté for half a minute. Step 2 Slit green chillies. Add cumin seeds, and green chillies to the pan and sauté for a minute. Step 3 Add ginger and garlic, mix and sauté for 2 minutes. Add onions, mix and sauté for 4-5 minutes. Step 4 Add tomato puree, coriander powder, red chilli powder, turmeric powder, garam masala powder, and salt. Mix well and cook for 3-4 minutes. Step 5 Add chickpeas, soya chunks and chickpea stock, mash the chickpeas a little with the back of the ladle and mix well. And water if required and cook for 4-5 minutes. Step 6 Finely chop coriander sprigs and add. Mix well and bring to a boil. Add dried mango powder and mix well. Bring to a boil once again. Step 7 Switch off heat, transfer the curry into a serving bowl and serve hot.

Chole Soya Curry - BY KHYATI RUPANI

10 FEB 2018
VIEWS 2729

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