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Amritsari Chole is a robust Indian chickpea dish packed with plant-based protein and fiber. This healthy vegetarian preparation supports weight loss, PCOS diet goals, and makes a satisfying family meal.
Heat 2 tbsp vegetable oil in a heavy-bottomed pot over medium heat. When the oil shimmers, add cumin seeds and let them crackle for 30 seconds.
Add finely chopped onion and sauté on medium-high heat until golden brown, about 5–7 minutes, stirring often for even caramelization.
Stir in grated ginger, minced garlic, and chopped green chili. Cook for 1 minute until fragrant, maintaining medium heat.
Add the chopped tomatoes, salt, ground turmeric, coriander powder, and black pepper. Cook this masala, stirring frequently, until the tomatoes break down and the oil starts to separate from the mixture (about 6–8 minutes).
Mix in the cooked chickpeas, garam masala, and dried mango powder. Add about 1 cup warm water, bring to a simmer, and cook uncovered on low heat for 20–25 minutes, stirring occasionally. Mash a few chickpeas for a creamier consistency.
Taste and adjust salt or seasoning as needed. Simmer 2–3 more minutes, then turn off heat. Let the dish rest for at least 5 minutes before serving to allow flavors to meld.
