Masala chickpeas

Preparation Time: 30 Minutes
Serves: 4
Recipe Type: Gluten Free, Vegan, Anti-Oxidants


1    Can Chickpeas
1    Medium Onions, minced
1    Medium Tomatoes, chopped
Green Chili
Salt to taste
Ginger to taste
Garlic to taste
1    Tbsp Coriander & Cumin Powder
2    Tsp Oil
1/4 Tsp Chili Powder
1/2 Tsp Turmeric Powder
1    Tsp Anardana or Pomegranate Seed Powder optional


  1. Heat the oil in a sauce pan.  
  2. Add onions, garlic and ginger and sauté them for a few minutes.
  3. Add tomatoes and the rest of the spices.
  4. Wash chick peas thoroughly and add to the spices.
  5. Let it simmer for few minutes.
  6. Garnish with cilantro, green chili and onion rinds.


  • Chole goes very well with rice, bread and specially with Naan.
  • If I use a can of Chickpeas, I wash the Chickpeas thoroughly. Boil Chickpeas in a separate pan with water and one tea bag for 4-5 minutes.  This makes the Chickpeas very tasty.
  • If I have more time I soak dried Chickpeas and Channa Dal for 2-3 hours, add a tea bag and pressure cook the Chickpeas.
  • Black-eyed Beans can be used with the same ingredients in a similar manner.
  • This is famous in Samosa Chaat and Chutneys.
  • One of my favorite North Indian foods. I love it.
Approximately half a single serving size.

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Health Benefits of Chickpeas


Garbanzo beans (chickpeas) provide an excellent source of molybdenum.  They are a very good source of folic acid, fiber, and manganese. They are also a good source of protein, as well as minerals such as iron, copper, zinc, and magnesium. As a good source of fiber, garbanzo beans can help lower cholesterol and improve blood sugar levels.  This makes them a great food especially for diabetics and insulin-resistant individuals. When served with high quality grains, garbanzo beans are an extremely-low-fat, complete protein food.  

Garbanzo beans contain molybdenum which is a trace mineral that is needed for the body’s mechanism to detoxify sulfites. Sulfites are a preservative commonly found in wine, luncheon meats, and fresh salad in most salad bars. Sulfite-sensitive individuals who are deficient in molybdenum may experience headaches, a racing heartbeat, or confusion.  

Caution:  Garbanzo beans can cause a severe allergic reaction in those who are sensitive to them.  They contain purines which can lead to excess accumulation of uric acid. Excess accumulation of uric acid may contribute to health problems, such as gout and kidney stones. Garbanzo beans also contain large amounts of oxalate. Individuals who have a history of oxalate-containing kidney stones should avoid over consuming them.