Before You Start
Medium
The ½ tsp chilli powder provides the heat. Use less or omit it entirely to reduce the spice level; the turmeric, ginger, and tahini are aromatic and nutty, not hot.
Make it with no chilli
Simply omit the ½ tsp chilli powder from the chole mixture. The dish will remain flavourful due to the ginger and the creamy sesame dip.
26 mins in total
26 mins hands-on (chopping and cooking).
Plan ahead: If using dried chickpeas, soak them overnight and boil until tender; otherwise, use canned chickpeas drained and rinsed for a quick shortcut.
Contains: Milk (dairy), Sesame
Vegetarian · contains dairy. We check for milk, gluten, tree nuts, peanuts, mustard, sesame and celery. Always check your own labels, especially for asafoetida (hing), which often contains wheat.
Ingredients
For the Chole & Paneer
For the Bowl Base & Fresh Toppings
For the Sesame Dip
Make It a Meal
This bowl is a complete meal on its own, but you can serve it with a side of warm wholewheat flatbread if you prefer extra grains.
Serve immediately as a refreshing and nutrient-dense lunch bowl.
Good to Know
Nutrition values are approximate, per serving. IDYORA shares general wellness information — not medical advice.
Step by Step Instructions
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Prepare the Chole
Heat 1 tbsp oil in a pan on medium heat. Add the chopped onion and 1 tsp grated ginger, sautéing for 3 minutes until soft, then stir in ½ medium tomatoes, ½ tsp turmeric, ½ tsp chilli powder, and ½ tsp salt. Add 1 cup cooked chickpeas and 3 tbsp water, simmering for 5 minutes until the mixture thickens and the chickpeas are well-coated in the spiced gravy.
Done when: The onions should be translucent and soft, and the gravy should cling to the chickpeas without being watery. Avoid burning the ginger by keeping the heat at medium.
12 mins hands-on
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Grill the Paneer
In a separate non-stick pan, heat the remaining oil on medium heat. Add 200 g cubed paneer and grill for 3-4 minutes, turning the cubes occasionally until they develop a light golden-brown crust on all sides.
Done when: The paneer cubes should have a light golden crust and feel firm to the touch. Avoid over-grilling, as this makes the paneer rubbery rather than soft.
6 mins hands-on
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Mix the Dip
In a small bowl, whisk together 2 tbsp tahini, 1 tbsp lemon juice, and 1 tbsp water until you reach a smooth, creamy consistency. If you have specific dietary needs, please consult your doctor or a registered dietitian to ensure this fits your personal nutrition plan.
Done when: The dip should be smooth and pourable, similar to double cream. If it looks clumpy, add a few more drops of water and whisk again.
3 mins hands-on prep
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Assemble the Bowl
Divide 1 cup cooked quinoa into serving bowls as a base. Arrange the prepared chole, grilled paneer, ½ cup grated carrot, ½ cup shredded cabbage, ½ cup chopped cucumber, and 4 halved small tomatoes in distinct sections over the quinoa. Drizzle the prepared sesame dip over the top to complete this balanced meal.
Done when: The bowl is ready when the colours of the vegetables are bright and distinct. Ensure the chickpeas are warm before serving for the best texture.
5 mins hands-on prep
“Good food is a step towards a healthier, happier you.”
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Why It's Good for You
This bowl is designed to be a balanced meal, incorporating a variety of food groups as encouraged by the ICMR-NIN1. Chickpeas are a type of legume, which are excellent sources of protein, zinc, and iron1. Including legumes in your daily diet is a practical way to support overall nutrition1. The addition of paneer provides high-quality protein and calcium, which are important for maintaining muscle and bone health1.
By including a rainbow of fresh vegetables like carrots, cabbage, and tomatoes, you are adding essential fibre, vitamin C, and various antioxidants to your meal1. Raw vegetables like carrots and cabbage are known for their fibre content2, which helps in overall gut health1. The Dietary Guidelines for Indians recommend substantial daily servings of fruits and vegetables1. Furthermore, the inclusion of sesame in the dip adds beneficial fats and bioactive elements1. Eating a colourful variety of plant-based foods is a strategy recommended to ensure a wide range of micronutrients3. Always remember to plan significant changes to your diet in consultation with your doctor or a registered dietitian.
Sources
3
- NUTRITION,ICMR-National Institute of Nutrition
- Table 8. [Fiber Content of Selected Vegetables]. - Endotext - NCBI BookshelfUS National Institutes of Health
- A Review of the Science of Colorful, Plant-Based Food and Practical Strategies for “Eating the Rainbow” - PMCUS National Institutes of Health, 2019
