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Wash and pressure cook
Soak the chickpeas for 8 hours. Pressure cook the chickpeas along with a little salt, turmeric for about 25 to 30 minutes and keep aside.
- Serving Size 1 Small Cup (100 g)
- Calories149.3 kcal
- Carbs24.9 g (99.4 kcal)
- Protein6.3 g (25.3 kcal)
- Fats2.7 g (24.6 kcal)
Sole saat recipe
Sole saat/Chole chaat is a good source of dietary fiber, protein, vitamin C, beta carotene, lycopene, lutein, copper, thiamine, vitamin B6, and an excellent source of manganese, and folate. HINT: It boosts immunity, provides satiety, aids weight loss.
Cooking time: 20 minutes
Serves: 4 persons
Ingredients
Potato
100 Grams
Tomatoes raw
50 Grams
Cucumber, green, short
50 Grams
Lemon juice
1 Table Spoon
Coriander leaves
20 Grams
Onion small
50 Grams
Turmeric powder
2.5 Grams
Salt
0.5 Tea Spoon
Black pepper powder
0.5 Tea Spoon
Amchur powder
1 Tea Spoon
chat masala
1 Tea Spoon
Chickpeas
100 Grams
Instructions
1
2
Boil and mix the potatoes with vegetables
Boil the potatoes in the pressure cooker and cook until soft. Once done, peel and chop the potatoes. Allow it to cool completely.In a salad mixing bowl, add boiled and cooled chickpeas. Make sure that the chickpeas are drained and no additional water is present. Add chopped onion, tomato, boiled potatoes, and cucumber to it.
3
Mix the spices
To this mashed mix add chopped green chilies, coriander leaves, black pepper powder, chat masala, dry mango powder, lemon juice ,toss well.
4
Serve
Serve it as a snack garnished with chopped coriander leaves and chopped onions.
Nutrition Label
Sole saat
- Serving Size1 Small Cup (100 g)
- Calories149.3 kcal
- Carbs24.9 g
- Fiber4.5 g
- Sugar5.0 g
- Protein6.3 g
- Fat2.7 g
- Saturated fat0.5 g
- Mono unsaturated fat0.7 g
- Poly unsaturated fat1.1 g
- Cholesterol0.7 mg
- Sodium297.7 mg
Also Known As
Glycemic Index
38 Low
Low glycemic impact from ingredients with naturally low GI values.
How to flatten the spike
- Add a protein source like dal, paneer, or yogurt
- Include healthy fats like nuts or a drizzle of olive oil
Compare & Substitute
| Nutrient | Sole saat | Black chana chaat | Kala chana chaat | Kalo Chola Chat |
|---|---|---|---|---|
| Calories | 149.3 kcal | 123.2 kcal | 80.2 kcal | 123.2 kcal |
| Carbs | 24.9 g | 19.9 g | 12.8 g | 19.9 g |
| Protein | 6.3 g | 8.8 g | 6 g | 8.8 g |
| Fat | 2.7 g | 0.9 g | 0.5 g | 0.9 g |
| Fiber | 4.5 g | 8.9 g | 5.8 g | 8.9 g |
| Sugar | 5 g | 2.1 g | 0.8 g | 2.1 g |
| Sodium | 297.7 mg | 154.5 mg | 59.6 mg | 154.5 mg |
| Cholesterol | 0.7 mg | 0 mg | 0 mg | 0 mg |
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