Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Chickpeas, soaked overnight and drained | 280 g | Sweet, Astringent · Cooling |
 Tomatoes, chopped with juices | 260 g | Sour, Sweet · Heating |
 Onions, thinly sliced | 180 g | Sweet, Pungent · Heating |
 Fennel seeds, lightly crushed | 5 g | Sweet, Pungent, Bitter · Cooling |
 Cumin seeds, whole | 4 g | Pungent, Bitter · Heating |
 Amchur powder, finely sifted | 5 g | Sour, Astringent · Cooling |
 Ghee, for the pot | 18 g | Sweet · Cooling |
 Rock salt, finely ground | 4 g | Salty · Cooling |
| Water, freshly boiled | 1050 g | Whole culinary ingredient |
Step-by-Step Preparation
- Set aside 1050 ml (about 4 1/2 cups) freshly boiled water for Punjabi Amritsari Fennel Chole, reserving about 60 ml to correct the final consistency.
- For Punjabi Amritsari Fennel Chole, cover the chickpeas with at least three times its volume of cool water and soak for 8–12 hours; drain for 2 minutes before the first heated step.
- Cook the soaked chickpeas until creamy within, reserving the dark cooking liquid. Use a pressure cooker at steady pressure for 25–30 minutes, or keep a covered pot at a gentle simmer for 60–75 minutes, until one bean mashes completely between two fingers.
- Soften the sliced onions in ghee, toast cumin and fennel among them. Give the spices about 30 seconds before adding the larger pieces, then continue over medium-low heat for 2–3 minutes, moving the pan often, until the raw aroma is gone.
- Reduce the chopped tomatoes to a thick base. Maintain gentle medium heat for 6–8 minutes, stirring every 4 minutes, until a spoon drawn across the base leaves a trail that closes slowly.
- Add the chickpeas and enough reserved broth to simmer. Use a pressure cooker at steady pressure for 25–30 minutes, or keep a covered pot at a gentle simmer for 60–75 minutes, until one bean mashes completely between two fingers.
- Finish the chole with amchur and salt once the gravy clings. Leave the pan off the flame for 6 minutes, then taste and correct the final balance before serving at the stated temperature.
- Rest Punjabi Amritsari Fennel Chole for 5 minutes covered off the burner; stir once gently, check the final consistency, and serve warm without prolonged holding.
Dosha Modifications & Seasonal Guidance
Vaidya Culinary Note (original lacto-vegetarian recipe developed for the R3 regional and practical cooking collection)
Fennel softens the sharp edge of this robust Punjabi chickpea curry Vata: use very tender chickpeas and a small serving. Pitta: reduce tomato and amchur. Kapha: keep the ghee low and emphasize the warming spices.
USDA Nutrition Facts for Punjabi Amritsari Fennel Chole
| Nutrient | Per 100g | Per Serving (1 serving (451g)) |
|---|---|---|
| Energy (Calories) | 51 kcal | 229 kcal |
| Protein | 1.6 g | 7.2 g |
| Total Carbohydrates | 5.9 g | 26.7 g |
| Dietary Fiber | 1.6 g | 7.3 g |
| Total Sugars | 1.5 g | 6.8 g |
| Total Fat | 2.5 g | 11.3 g |
| Calcium | 18.1 mg | 81.9 mg |
| Iron | 0.68 mg | 3.09 mg |
| Magnesium | 12.0 mg | 54.3 mg |
| Phosphorus | 33.0 mg | 149.1 mg |
| Potassium | 99 mg | 448 mg |
| Sodium | 124 mg | 561 mg |
| Zinc | 0.29 mg | 1.30 mg |
| Copper | 0.07 mg | 0.33 mg |
| Manganese | 0.05 mg | 0.25 mg |
| Selenium | 0.6 µg | 2.7 µg |
| Vitamin C | 3.0 mg | 13.4 mg |
| Vitamin A (RAE) | 14.8 µg | 66.9 µg |
| Vitamin E | 0.41 mg | 1.85 mg |
| Vitamin K | 3.0 µg | 13.7 µg |
| Thiamin (Vitamin B1) | 0.03 mg | 0.13 mg |
| Riboflavin (Vitamin B2) | 0.02 mg | 0.07 mg |
| Niacin (Vitamin B3) | 0.20 mg | 0.88 mg |
| Vitamin B6 | 0.04 mg | 0.20 mg |
| Folate (DFE) | 27.6 µg | 124.8 µg |
| Choline | 8.0 mg | 36.2 mg |
