Pan-Indian · Main
Methi chole
Chickpeas with fenugreek leaves
- Energy
- 245 kcal
- Protein
- 12.9 g
- Fibre
- 18.3 g
- Time
- 50 min
Per serving, 214 g.1 Good for lunch or dinner.
One serving gives you
- 71%of the day’s vitamin A
- 53%of the day’s folate
- 30%of the day’s calcium
- 27%of the day’s iron
Nutrition facts
One serving, 214 g. Percentages are of the daily target for a woman of 30, lightly active.2
Energy
- Energy245 kcal14%
Carbohydrates
- Carbohydrate25.7 g9%
- Fibre18.3 g73%
- Soluble fibre3.1 g
Fats
- Fat9.18 g19%
- Saturated fat limit1.45 g7% of limit
- Monounsaturated fat3.5 g
- Polyunsaturated fat3.06 g
- Omega-62.72 g35%
- Omega-30.35 g35%
- EPA + DHA0 mg
- Cholesterol limit0 mg
Protein and amino acids
- Protein12.9 g26%
- Histidine309 mg52%
- Isoleucine540 mg45%
- Leucine912 mg39%
- Lysine781 mg72%
- Methionine + cystine296 mg49%
- Phenylalanine + tyrosine1,133 mg135%
- Threonine486 mg116%
- Tryptophan124 mg59%
- Valine625 mg80%
Vitamins
- Vitamin A596 µg71%
- Vitamin B10.23 mg16%
- Vitamin B20.28 mg15%
- Vitamin B31.65 mg15%
- Vitamin B51.71 mg34%
- Vitamin B60.49 mg26%
- BiotinNot in the source data
- Folate116 µg53%
- Vitamin B120 µg0%
- Vitamin C44.6 mg69%
- Vitamin D0 µg0%
- Vitamin E2.1 mg28%
- Vitamin K344 µg625%
Minerals
- Calcium301 mg30%
- ChromiumNot in the source data
- Copper0.52 mg31%
- IodineNot in the source data
- Iron7.97 mg27%
- Magnesium133 mg36%
- Manganese2.23 mg56%
- MolybdenumNot in the source data
- Phosphorus184 mg18%
- Potassium735 mg21%
- Selenium20 µg50%
- Sodium limit366 mg18% of limit
- Zinc2.11 mg16%
Ingredients
Weighed raw, for one serving. Telugu name after each.
13 ingredients
- Bengal gram, whole senagalu45 g
- Fenugreek leaves menthikura75 g
- Groundnut oil palli nune5.5 g
- Onion, big ullipaya35 g
- Tomato, ripe, local40 g
- Ginger, fresh allam3 g
- Garlic, big clove vellulli3 g
- Chillies, red endu mirapakaya1.2 g
- Coriander seeds dhaniyalu1.2 g
- Turmeric powder pasupu0.3 g
- Coriander leaves kothimeera3 g
- Cumin seeds jeelakarra0.8 g
- Iodized salt (table salt) uppu0.8 g
Method
About 50 minutes.
- 1
Drain the soaked 45 g whole chickpeas and pressure-cook with salt until soft.
- 2
Wash and chop fenugreek leaves.
- 3
Heat 5.5 g groundnut oil; add the cumin, then the chopped onion and cook until golden. Add ginger, garlic, the tomato, turmeric, chilli powder, ground coriander and salt; cook until the oil separates.
- 4
Add the fenugreek leaves, cook until wilted, then the chickpeas; simmer 10 minutes.