Amritsari chole is a robust, spiced chickpea curry originating from the city of Amritsar in Northern India. It is a staple comfort food frequently enjoyed with leavened flatbreads for lunch or dinner.
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Nutrient score: Excellent
Goodness for its calories, 25 to 100.
How is this worked out?
The nutrient score shows how much goodness a recipe gives for its calories, from 25 to 100. Every recipe gets at least 25. It is the same for everyone.
It adds up how much of 11 nutrients people need the recipe gives for its calories: protein, fibre, vitamins A, C and E, calcium, iron, potassium, magnesium, folate and zinc. Each counts up to a full day’s worth for the calories. It then takes points off for saturated fat, added sugar and sodium above a fair share for the calories.
75 and over: Excellent. 60 to 74: Very good. 45 to 59: Good. 35 to 44: Fair. 25 to 34: Low.
The formula (from the recipe’s values per 100 g):
- Share of the day: the recipe’s kcal per 100 g ÷ 2,000 (under 40 kcal per 100 g, such as a herb or tea, counts as 40 kcal).
- 11 nutrients to encourage: protein (50 g), fibre (28 g), vitamin A (900 mcg), vitamin C (90 mg), vitamin E (15 mg), calcium (1,300 mg), iron (18 mg), potassium (4,700 mg), magnesium (420 mg), folate (400 mcg) and zinc (11 mg). For each: amount ÷ (Daily Value × share), at most 1. Add them up.
- 3 nutrients to limit: saturated fat (20 g), added sugar (50 g) and sodium (2,300 mg). For each: amount ÷ (limit × share) − 1, only when above 0 and at most 3. Add them up.
- Result = 100 × (step 2 − 2 × step 3) ÷ 11, kept between 0 and 100.
- Score = 25 + 0.75 × result, rounded. The scale runs from 25 to 100 instead of 0 to 100: every edible recipe gets at least 25, and the order doesn’t change.
It follows the Nutrient Rich Foods index (NRF 9.3) with the U.S. FDA Daily Values for a 2,000 kcal day. Different from the published index: folate and zinc are added (11 nutrients instead of 9), the nutrients to limit count double and each at most three times its share, the 40 kcal floor, and the 25 to 100 scale. When some of the values it needs are unknown, the score is shown as “about”.
A recipe’s values are worked out from its ingredients, whose values are estimates.
Sources: Drewnowski A. Defining nutrient density: development and validation of the Nutrient Rich Foods index. J Am Coll Nutr. 2009;28(4):421S-426S; U.S. FDA, Daily Value on the Nutrition and Supplement Facts Labels.
A low score doesn’t make a recipe bad: treats and festive dishes have their place. Use the score to compare similar recipes. In the GapPlate app you also see how much of the gaps in your day a serving fills.
Units:
Ingredients
- 250 g Chickpeas (uncooked) (250 g)
- 2 pieces Tea Bags (4 g)
- 1 l Water (1 kg)
- 3 tbsp Vegetable oil (41 g)
- 1 tsp Cumin seeds (2.2 g)
- 1 medium Onion (150 g)
- 1 inch Ginger (15 g)
- 3 cloves Garlic (15 g)
- 200 g Tomato puree (200 g)
- 1 tbsp Coriander Powder (6.7 g)
- 1 tsp Red chili powder (2.2 g)
- 1 tsp Garam masala (2.5 g)
- Salt, to taste
- 1 handful Coriander (25 g)
- Ingredients in total: 1.71 kg
- Weight lost in cooking: 513 g (mostly water boiling off)
- Net weight (cooked): 1.2 kg · 4 servings of about 300 g
Method
- Soak the dried chickpeas in water overnight, then drain.
- Place chickpeas in a pot with fresh water and the tea bags, then simmer until the chickpeas are soft.
You can use a pressure cooker to boil chickpeas. Usually, 3-4 whistles are enough. - Remove the tea bags and set the chickpeas aside.
- Heat oil in a separate pan and add the cumin seeds.
- Sauté the onions until golden brown, then add the ginger and garlic and cook until fragrant.
- Pour in the tomato puree and cook until the oil begins to separate from the mixture.
- Stir in the coriander powder, chili powder, and salt.
- Add the cooked chickpeas to the spice mixture and simmer together for 10 minutes to combine flavors.
- Stir in the garam masala and garnish with fresh coriander before serving.
Nutrition
| Nutrient | Per serving (300 g) | Per 100 g |
|---|---|---|
| Calories | 387 kcal | 129 kcal |
| Protein | 15 g | 5 g |
| Water | 213 mL | 71 mL |
| Sodium | 43.1 mg | 14.4 mg |
| Total Carbohydrates | 52 g | 17.3 g |
| Total Fat | 15.8 g | 5.27 g |
| Sugar | 10.7 g | 3.58 g |
61 more nutrients
Carbohydrates
| Nutrient | Per serving (300 g) | Per 100 g |
|---|---|---|
| Added Sugar | 0 g | 0 g |
Minerals
| Nutrient | Per serving (300 g) | Per 100 g |
|---|---|---|
| Iron | 5.92 mg | 1.97 mg |
| Calcium | 117 mg | 39 mg |
| Magnesium | 130 mg | 43.2 mg |
| Potassium | 952 mg | 317 mg |
| Iodine | 0 mcg | 0 mcg |
| Phosphorus | 363 mg | 121 mg |
| Zinc | 2.19 mg | 0.73 mg |
| Chloride | 60.8 mg | 20.3 mg |
| Selenium | 6.78 mcg | 2.26 mcg |
| Copper | 0.71 mg | 0.24 mg |
| Fluoride | 0.13 mg | 0.044 mg |
| Manganese | 1.76 mg | 0.59 mg |
| Molybdenum | 72 mcg | 24 mcg |
| Chromium | 19.7 mcg | 6.56 mcg |
Fats
| Nutrient | Per serving (300 g) | Per 100 g |
|---|---|---|
| Trans Fat | 0 g | 0 g |
| Saturated Fat | 1.94 g | 0.65 g |
| Cholesterol | 0 mg | 0 mg |
| Monounsaturated Fat | 5.19 g | 1.73 g |
| Omega-3 Fatty Acids | 0.23 g | 0.078 g |
| Polyunsaturated Fat | 6.32 g | 2.11 g |
| Omega-6 Fatty Acids | 6.09 g | 2.03 g |
| DHA (Docosahexaenoic Acid) | 0 mg | 0 mg |
| EPA (Eicosapentaenoic Acid) | 0 mg | 0 mg |
| ALA (Alpha-Linolenic Acid) | 0.2 g | 0.067 g |
| Arachidonic Acid | 0 mg | 0 mg |
| Medium-Chain Triglycerides | 0 g | 0 g |
| Omega-9 Fatty Acids | 4.21 g | 1.4 g |
Fibre
| Nutrient | Per serving (300 g) | Per 100 g |
|---|---|---|
| Fiber | 16.8 g | 5.59 g |
| Soluble Fiber | 1.57 g | 0.52 g |
| Insoluble Fiber | 11.8 g | 3.92 g |
Vitamins
| Nutrient | Per serving (300 g) | Per 100 g |
|---|---|---|
| Vitamin B12 | 0 mcg | 0 mcg |
| Vitamin D | 0 mcg | 0 mcg |
| Vitamin C | 15 mg | 5.01 mg |
| Folate (B9) | 369 mcg | 123 mcg |
| Niacin (B3) | 1.67 mg | 0.56 mg |
| Vitamin A | 70.9 mcg RAE | 23.6 mcg RAE |
| Thiamin (B1) | 0.36 mg | 0.12 mg |
| Vitamin B6 | 0.54 mg | 0.18 mg |
| Riboflavin (B2) | 0.19 mg | 0.063 mg |
| Pantothenic Acid (B5) | 1.23 mg | 0.41 mg |
| Vitamin E | 2.4 mg | 0.8 mg |
| Vitamin K | 27.6 mcg | 9.21 mcg |
| Biotin (B7) | 13.8 mcg | 4.6 mcg |
| Beta-Carotene | 806 mcg | 269 mcg |
Others
| Nutrient | Per serving (300 g) | Per 100 g |
|---|---|---|
| Choline | 70.1 mg | 23.4 mg |
| Leucine | 1,170 mg | 390 mg |
| Lysine | 916 mg | 305 mg |
| Polyphenols | 832 mg | 277 mg |
| Methionine | 188 mg | 62.8 mg |
| Oxalates | 52.8 mg | 17.6 mg |
| Threonine | 617 mg | 206 mg |
| Tryptophan | 184 mg | 61.5 mg |
| Valine | 763 mg | 254 mg |
| Flavonoids | 275 mg | 91.7 mg |
| Histidine | 585 mg | 195 mg |
| Lutein / Zeaxanthin | 0.98 mg | 0.33 mg |
| Lycopene | 11 mg | 3.67 mg |
| Phenylalanine | 819 mg | 273 mg |
| Purines | 107 mg | 35.6 mg |
Proteins
| Nutrient | Per serving (300 g) | Per 100 g |
|---|---|---|
| Isoleucine | 702 mg | 234 mg |
Worked out from the ingredients with the GapPlate food library, per 100 g of the cooked dish. Estimates, not medical advice.
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