Chick Peas Curry
This is a vegetable curry typical to Kenyan Indian community. The soaking step is a must if you desire soft and crunchy appeal and for a full release of nutrients. This deliciously spicy dish is commonly referred to as “Chole” and is eaten with fried bread called “Bhature” made from soft wheat flour. Chick peas curry is eaten as part of a main meal during lunch or dinner and is savoured by the entire family.
Ingredients
1 2/3 cups (294 g) chick peas, raw
1 tsp. (10 g) red chilli powder
½ tsp. (3 g) turmeric powder
½ tsp. (6 g) chole masala
3 tomatoes, red, ripe (220 g)
1 tbsp. (20 g) tomato paste, salted
1 onion, red skinned, raw, unpeeled (113 g)
3 tbsp. (43 g) cooking oil
4 cloves (16 g) garlic
1 piece (9 g) ginger
20 g coriander leaves
1 tbsp. (11 g) coriander powder
6 sticks (1 g) cinnamon
2 ½ tsp. (13 g) salt, iodized
½ bay leaf (1 g)
4 sticks (2 g) cloves
1 tsp. (2 g) cumin seeds, raw
1 lemon wedge (7 g)
3 cups (643 g) water
1 tsp. (1 g) anise seeds, raw
Preparation overnight (for soaking chick peas) | Cooking 40 minutes | Serves 4
• Sort and soak the chick peas overnight.
• Wash and boil the chick peas in 2 cups water until the chick peas are ready and tender. Add 1 teaspoon of salt to taste.
• Prepare, wash and cut the onion, tomatoes and coriander leaves.
• Heat the oil in a cooking pot, add cinnamon, cumin, cloves, onion and stir.
• Cook for 3 minutes.
• Add the cut tomatoes, ginger, garlic and coriander powder. Stir.
• Add the tomato paste, red Chilli powder, 1 ½ teaspoon of salt, turmeric powder, cinnamon, bay leaf, lemon juice, anise seeds and chole masala.
• Stir and cover to cook for 5-10 minutes.
• Add the coriander leaves.
• Add the boiled chick peas and 1 cup of water.
• Cover to cook for 5 minutes.
• Remove from heat and serve.
Nutrition data per 100g of recipe:
Energy 524 kJ/ 126 kcal | Fat 5.1 g │| Carbohydrates 10.3 g |│ Protein 6 g |│ Fibre 7.3 g │
Vitamin A 12 mcg │| Iron 2.5 mg |│ Zinc 0.96 mg
Kenyan Food Recipes download pdf
