Zero Oil Chickpeas - Protein-Rich Oil-Free Chickpea Recipe

Name: Zero Oil Chickpeas - Protein-Rich Oil-Free Chickpea Recipe
Total time: 2400 s
Yield: 3 servings
Cuisine: American
Ingredients: 2 cups chickpeas (soaked in water) (about 400 grams); 1 large onion (finely chopped); 3 large tomatoes; 2 green chilies (finely chopped); 1 piece ginger (finely chopped); 1 black cardamom pod; 2 green cardamom pods; 4 cloves; 2-3 small pieces cinnamon stick; 1 bay leaf; 1 teaspoon cumin seeds; 1 pinch asafoetida (hing); 1 tablespoon chole masala; 1 teaspoon Kashmiri red chili powder; 1/2 teaspoon coriander powder; 1/3 teaspoon garam masala; 1/3 teaspoon cumin powder; 1/2 teaspoon amchur (dried mango) powder; 3/4 teaspoon turmeric powder; Salt to taste; Chopped fresh cilantro (as needed)

Sudha Agrawal @SudhaAgrawal_123

Mumbai

As the name suggests, this recipe uses no oil at all. Cooking without oil is a great way to improve our health in today’s world! With growing health awareness, zero-oil cooking is a symbol of nutritious, delicious, and heart-friendly meals. It helps reduce calories, control cholesterol, and keep our hearts healthy. Today, I decided to make zero-oil chickpeas myself, and the results were so good that I’m excited to try more zero-oil recipes. There’s only a slight difference in taste between chickpeas cooked with oil and without. To make sure the chickpeas are both healthy and tasty, I blanched the tomatoes, made a puree, cooked it separately without oil, and then added the spices. That’s probably why the chickpeas turned out so delicious even without oil. I could have used store-bought tomato puree for convenience, but it often tastes a bit artificial and sweet. So, let’s make zero-oil chickpeas together—delicious and healthy!

Sudha Agrawal @SudhaAgrawal_123

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Ingredients

35 - 40 minutes

3 servings

2 cupschickpeas (soaked in water) (about 400 grams)
1large onion (finely chopped)
3large tomatoes
2green chilies (finely chopped)
1 pieceginger (finely chopped)
1black cardamom pod
2green cardamom pods
4cloves
2-3small pieces cinnamon stick
1bay leaf
1 teaspooncumin seeds
1 pinchasafoetida (hing)
1 tablespoonchole masala
1 teaspoonKashmiri red chili powder
1/2 teaspooncoriander powder
1/3 teaspoongaram masala
1/3 teaspooncumin powder
1/2 teaspoonamchur (dried mango) powder
3/4 teaspoonturmeric powder
Salt to taste
Chopped fresh cilantro (as needed)

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Steps

35 - 40 minutes

1

First, wash the chickpeas thoroughly and soak them in water for 5 to 6 hours or overnight.
2

Prepare all the ingredients and set aside the whole spices. Finely chop the onion, tomatoes, green chilies, and ginger.
3

To make tomato puree, score the tomatoes with a cross using a knife, then blanch them as shown in the picture.
4

Transfer the soaked chickpeas to a pressure cooker and cook for 4-5 whistles. Once the pressure releases, open the lid. The chickpeas should be well cooked.
5

Once the chickpeas are soft and plump, rinse them again. Add all the whole spices, finely chopped onion, green chilies, ginger, turmeric powder, and salt.
6

Set aside the ground spices for the chickpeas. Heat a pan and dry roast the cumin seeds (no oil), then add asafoetida and sauté. When it turns slightly red, add the tomato puree.
7

Cook the tomato puree well to remove its raw taste.
8

Cooking removes the rawness, especially since we’re using blanched tomato puree.
9

Add all the listed spices and cook for 2 minutes, then mix in the boiled chickpeas. Add salt and a little water as needed, and pressure cook for 1-2 more whistles.
10
11

Your delicious oil-free chickpeas are ready! Sprinkle with finely chopped cilantro and mix well.
12

Serve the chickpeas with chapati or rice and enjoy.