Recipes · Indian · Main Courses
Chole Bhature (Indian Chickpea Curry with Fried Bread)
One serving has 772 kcal and 20 g protein, and at least a fifth of a woman's daily need of manganese (159%), folate (107%), thiamin (78%), vitamin K (74%), copper (61%) and phosphorus (52%). Ready in 280 minutes.
- Preparation: 240 min
- Cooking: 40 min
- Makes: 1 serving (292 g)
- Difficulty: Medium
- Diets: Vegetarian
- Contains: dairy, gluten
Ingredients
- 50 g Chickpeas, dried
- 50 g Onions, raw
- 60 g Tomatoes, raw
- 5 g Garlic, raw
- 5 g Ginger, fresh
- 1.5 g Chili powder
- 1 g Cumin
- 1 g Coriander seeds
- 30 g Vegetable oil
- 70 g Flour, all-purpose
- 15 g Yogurt, plain
- 1 g Baking powder
- 2 g Salt
Method
- Soak the chickpeas in plenty of water for at least 8 hours, then drain and boil 45-60 minutes until fully tender.
- For the bhature dough, mix the flour, yogurt, baking powder and half the salt with enough water to form a soft dough; cover and let rise 2-3 hours.
- Heat a third of the oil and fry the onion, garlic and ginger over medium heat 5-6 minutes, then add the tomato, chili powder, cumin, coriander and remaining salt, and cook 8-10 minutes into a thick masala.
- Add the boiled chickpeas with a little of their cooking water and simmer 15 minutes, mashing a few lightly to thicken the gravy.
- Divide the bhature dough into balls, roll each into an oval, and deep-fry in the remaining hot oil (about 180 °C/350 °F) 1-2 minutes per side until puffed and golden.
- Serve the chole hot alongside the fried bhature.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 772 kcal | 36% |
| Carbohydrates | 97.1 g | |
| Water | 134 mL | |
| Fiber | 10.8 g | 37% |
| Protein | 20 g | 42% |
| Tryptophan | 0.21 g | |
| Threonine | 0.64 g | |
| Isoleucine | 0.76 g | |
| Leucine | 1.3 g | |
| Lysine | 0.95 g | |
| Methionine | 0.29 g | |
| Cystine | 0.31 g | |
| Phenylalanine | 0.99 g | |
| Tyrosine | 0.52 g | |
| Valine | 0.81 g | |
| Histidine | 0.48 g | |
| Fat | 35 g | |
| Monounsaturated | 8.1 g | |
| Polyunsaturated | 19.1 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 16.9 g | |
| Saturated | 5.4 g | |
| Trans-Fats | 0.2 g | |
| Cholesterol | 1.9 mg | |
| Calcium | 180 mg | 18% |
| Copper | 0.55 mg | 61% |
| Iron | 7 mg | 39% |
| Magnesium | 81.3 mg | 26% |
| Manganese | 2.9 mg | 159% |
| Phosphorus | 367 mg | 52% |
| Potassium | 773 mg | 16% |
| Selenium | 25.7 µg | 47% |
| Sodium | 926 mg | |
| Zinc | 2.4 mg | 30% |
| Thiamin (vitamin B1) | 0.86 mg | 78% |
| Riboflavin (vitamin B2) | 0.53 mg | 48% |
| Niacin (vitamin B3) | 5.6 mg | 40% |
| Pantothenic acid (vitamin B5) | 1.3 mg | 27% |
| Pyridoxine (vitamin B6) | 0.52 mg | 40% |
| Folate (vitamin B9) | 427 µg | 107% |
| Cobalamin (vitamin B12) | 0.06 µg | 3% |
| Choline | 62.9 mg | 15% |
| Vitamin A | 53.6 µg | 8% |
| Vitamin C | 16.1 mg | 21% |
| Vitamin D (D2 + D3) | 0.3 IU | 0% |
| Vitamin E | 4 mg | 27% |
| Vitamin K | 66.6 µg | 74% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
0.3 kg CO2e a serving: lower than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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