Recipe
lunch
dinner
High-Protein Kala Chana Curry
A zero-grease, iron and protein dense black chickpea curry tailored for Indian cooks.
Nutrition Facts (Per Serving)
Protein
18g
Carbs
48g
Fats
6g
Calories
340 kcal
Fiber
12g
Instructions for Cook
- Use only 1 teaspoon of cold-pressed mustard oil.
- Ensure black chickpeas are soaked overnight and boiled until soft.
- Roast spices gently on low heat without burning.
Ingredients
- 225g (1.5 katori)
- 1 cup (200g)
- 1 tsp (5ml)
- 1 tsp (5g)
- 1/2 tsp
- 1/2 tsp each
- to taste
Cooking Instructions
A simple, nutrient-dense curry. High in dietary iron and complete amino acids when paired with rice or roti.
Nutritional Highlights
- High Bioavailable Iron & Folate: Ideal for daily stamina, oxygen transport, and muscle recovery.
- Complex Carbohydrates & High Fiber (12g): Provides steady, slow-burning glycogen replenishment without glucose spikes.
- Complete Amino Acid Synergy: When paired with whole grains like whole wheat roti or brown rice, black chickpeas form a complete, balanced amino acid profile.
Cooking Instructions
- Soaking & Boiling: Soak 100g dried black chickpeas (kala chana) overnight for 8–10 hours (yields approximately 225g boiled / 1.5 katori). Pressure cook with salt and water for 5–6 whistles until tender.
- Aromatic Base: Heat 1 tsp of cold-pressed mustard oil in a heavy-bottomed pan. Add cumin seeds and let them crackle. Add ginger-garlic paste and sauté for 1 minute on low heat.
- Simmering Gravy: Add pureed onion and tomato along with turmeric, coriander powder, and green chillies. Cook on low heat until fragrant and well-blended.
- Combine & Finish: Add the cooked kala chana along with its nutrient-rich boiling broth. Simmer on low heat for 10–12 minutes until the gravy reaches your preferred consistency. Garnish with a pinch of garam masala and fresh coriander leaves.