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Chickpea Chole

June 24, 2013, 4:00 am
Chole is a traditional Indian or Middle Eastern dish usually served with flatbread. The spices, vegetables, and beans in this dish make it a good source of protein, nutrients, and antioxidants.

Preparation Time: approximately 15 minutes

Cooking Time: 25-30 minutes

Serving Size: ¾ cup mixture (makes about 6)

Ingredients

2 TB olive oil

1 TB garlic

1 each onion, yellow, large

1 each green bell pepper

2 tsp. cumin

1 tsp. coriander powder

1 tsp. turmeric

1 tsp. ginger powder

2 tsp. fennel seed

2 tsp. chili powder

2 tsp. curry powder

2- 15.5 oz fire-roasted diced tomatoes, canned, no-salt added

1- 15.5 oz garbanzo beans (chickpeas), canned, no-salt added

3 oz plain nonfat Greek Yogurt

2 TB cilantro, chopped roughly

Garnish almonds, slivered

Directions

Heat olive oil in pot with a large base. Sauté garlic and onion about 2 minutes over medium-high heat, or until slightly softened. Add green bell pepper and continue cooking over medium heat, until peppers are softened. Onions and garlic should be translucent at this point.

Return to medium-high heat, add additional olive oil (if mixture has become dry), and add spices: cumin, coriander, turmeric, ginger, fennel seed, chili powder, and curry powder. Continue stirring (do not stop) until the oils of the spices are released and become aromatic.

Add diced tomatoes, return to medium/medium-low heat, and cover. Allow to simmer for 10 minutes, stirring occasionally. Remove cover and add chickpeas; cover again and cook for an additional 10 minutes, stirring occasionally.

Add Greek Yogurt and cilantro, stirring to combine.

Storage and Turn-out

Serve immediately; garnish with slivered almonds. Great over brown rice, quinoa, or served with whole wheat pita wedges.

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