Chickpeas curry (Safed channa curry)
Also called: safed chana curry, chole, chana masala, kabuli chana curry, white chana curry, chana curry, chole masala, kabuli chana
Safed channa curry, ya chole, is that proper comforting North Indian bowl you’ll see in lunch tiffins, Sunday brunches, and dhaba plates with bhatura or rice. It’s hearty, spicy, and full of that masaledar tomato-onion gravy that smells like home. One bowl feels filling because channa gives it a nice protein-and-fibre punch.
Per 1 bowl (200g)
Nutrition Facts
| Nutrient | Per bowl (200g) | Per 100g |
|---|---|---|
| Calories | 326.8 kcal | 163.4 kcal |
| Protein | 12.2g | 6.1g |
| Carbohydrates | 40g | 20g |
| Fat | 13.6g | 6.8g |
| Fiber | 9.4g | 4.7g |
| Sugar | 9.6g | 4.8g |
| Micronutrients (per 100g) | ||
| Sodium | 357.99 mg | |
| Calcium | 30.61 mg | |
| Iron | 1.82 mg | |
| Vitamin C | 16.33 mg | |
| Folate | 184.58 µg | |
What Goes Into It
Per serving (1 bowl)
gastroenterology Gut Health Insight
Chickpeas are the real gut-friendly hero here, with 9.4g fibre per bowl helping keep digestion regular and feeding good gut bacteria. The onion, garlic, ginger, and tomato base adds natural prebiotic compounds plus a little vitamin C to support iron absorption from the channa. The spices like turmeric and garam masala can feel soothing for some people, but if your stomach is sensitive, a very oily or extra-spicy chole may cause heaviness or acidity. Best tip: pair it with phulka, plain rice, or a simple salad so the fibre works smoothly and the meal doesn’t feel too heavy.
Frequently Asked Questions
Is chickpeas curry healthy for weight loss?
Yes, it can fit well because 1 bowl has 12.2g protein and 9.4g fibre, which helps keep you full for longer. The catch is the calorie count is 326.8 kcal per bowl, so it works best with roti or salad, not a huge portion of bhatura.
Can diabetics eat safed chana curry?
Usually yes, in a sensible portion. It has 40g carbs per bowl, but the 9.4g fibre and protein slow the sugar rise compared to refined foods. Pair it with phulka or vegetables, and avoid eating it with fried sides.
How many calories are in 1 bowl of chole?
One serving of 1 bowl (200g) has about 326.8 kcal. Most of the calories come from the channa, onion-tomato gravy, and the 7.5g fat used in cooking.
Is chana curry good for gut health?
Yes, especially because of the high fibre from white channa and the onion-garlic base. It can support regular bowel movements and feed healthy gut bacteria, but if you’re prone to gas, soaking and cooking the channa well makes a big difference.
From the Shellel Blog
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download Get Shellel FreeNutrition data sourced from ICMR-NIN Indian Food Composition Tables (IFCT) and the Indian Nutrient Database (INDB 2024). Values are per standard serving and may vary with preparation method.