Introduction
Chole Bhature is one of the most beloved North Indian dishes — a hearty combination of spicy chickpeas (chole) and fluffy fried bread (bhature). But as delicious as it is, the traditional version is usually deep-fried and heavy on oil, making it a guilty pleasure for many.
The good news? You don’t have to give it up! In this post, you’ll learn how to make fat-free chole bhature — a healthier version of the classic recipe that’s just as satisfying, but without the added fats and calories.
Why Choose a Low-Fat Version?
Traditional Chole Bhature:
- Deep-fried bhature = high saturated fat.
- Chole cooked in ghee or heavy oil = excess calories.
- Heavy on digestion, not ideal for regular meals.
Our Healthy Version:
- No deep-frying — we bake or pan-cook the bhature.
- Less oil, more spices — flavor without the fat.
- High in protein and fiber — thanks to chickpeas and whole wheat.
Ingredients (Serves 3–4)
For the Healthy Chole:
1 cup dried chickpeas (or 2 cups cooked/canned)
1 onion, finely chopped
2 tomatoes, pureed
1-inch ginger, grated
3–4 garlic cloves, minced
1 green chili (optional)
1 tsp cumin seeds
1 tsp coriander powder
1 tsp cumin powder
1 tsp garam masala
½ tsp turmeric
½ tsp red chili powder (adjust to taste)
Salt to taste
1 tsp olive oil or use cooking spray
Fresh coriander leaves (for garnish)
Lemon wedges
For the No-Fry Bhature:
- 2 cups whole wheat flour (atta)
- ¼ cup plain low-fat yogurt (curd)
- ½ tsp baking powder
- Salt to taste
- Water as needed
- Optional: Pinch of sugar (for taste)
- Olive oil spray or very little oil for cooking
Step-by-Step Instructions
1. Prepare the Chole (Chickpeas Curry)
a. Soak and Cook Chickpeas
- Soak 1 cup of chickpeas overnight or for at least 6 hours.
- Pressure cook with a pinch of salt until soft (or use canned, rinsed chickpeas for ease).
b. Cook the Masala
- Heat 1 tsp oil in a non-stick pan.
- Add cumin seeds, let them crackle.
- Add onions and sauté until golden.
- Add garlic, ginger, and green chili — cook for 1 minute.
- Add tomato puree and cook till the oil separates slightly (about 5–7 minutes).
- Add all dry spices and salt.
- Stir in the cooked chickpeas with a bit of the water they were boiled in.
- Simmer for 15 minutes. Mash a few chickpeas for thickness.
- Garnish with fresh coriander and a squeeze of lemon juice.
Tip: For a restaurant-style flavor, add a pinch of amchur (dry mango powder) or a tsp of chana masala spice mix.
Nutritional Benefits
| Component | Traditional | Healthy Version |
|---|---|---|
| Oil/Fat | High (5–7 tbsp) | Low (1–2 tsp max) |
| Fiber | Moderate | High (whole wheat + chickpeas) |
| Calories | High | Moderate |
| Protein | Good | High |
| Satiety | Low | High (more fiber = full longer) |
Variations & Serving Ideas
- Add steamed spinach or kale to your chole for extra nutrition.
- Serve with a side of cucumber-onion salad and plain yogurt.
- Make mini bhature for portion control.
- Want it gluten-free? Try millet or chickpea flour bhature.
Final Thoughts
Chole Bhature doesn’t have to be a “cheat day” meal. With this healthy, no-fry version, you can enjoy the rich flavors of Punjabi cuisine any day of the week without compromising your health goals.
Delicious, protein-packed, and low in fat — this recipe proves that healthy Indian food can still be bold and satisfying. Give it a try and share it with your family — they’ll barely miss the deep fryer!
Read more: How to Make Good Chole Bature Without Fat – A Healthy Indian Recipe