Baked Chana Pulao

Baked Chana Pulao is a delightful Indian dish that combines fluffy basmati rice with spiced chickpeas, creating a comforting and aromatic meal. This oven-baked variation allows the flavors to meld beautifully, making it a perfect vegetarian option for any occasion.

Ingredients

• Basmati rice - 1 cup
• Canned chickpeas - 1 cup (drained and rinsed)
• Onion - 1 medium (sliced)
• Tomato - 1 medium (chopped)
• Green chili - 1 (slit)
• Ginger-garlic paste - 1 teaspoon
• Cumin seeds - 1 teaspoon
• Turmeric powder - 1/2 teaspoon
• Garam masala - 1 teaspoon
• Salt - to taste
• Vegetable oil - 2 tablespoons
• Fresh coriander leaves - 2 tablespoons (chopped)
• Water - 2 cups
• Lemon juice - 1 tablespoon

Steps

1. Preheat the oven to 180°C (350°F).
2. Rinse the basmati rice under cold water until the water runs clear, then soak it in water for 30 minutes.
3. In a large oven-safe pan, heat the vegetable oil over medium heat. Add cumin seeds and let them sizzle.
4. Add sliced onions and sauté until golden brown. Then, add ginger-garlic paste and green chili; cook for another minute.
5. Stir in chopped tomatoes, turmeric powder, garam masala, and salt. Cook until the tomatoes soften.
6. Add the rinsed chickpeas and sauté for 2-3 minutes.
7. Drain the soaked rice and add it to the pan, stirring gently to combine all ingredients.
8. Pour in 2 cups of water and bring it to a boil, then reduce heat and cover with a lid for about 10 minutes until rice is partially cooked.
9. Remove from heat, drizzle lemon juice, and sprinkle chopped coriander leaves on top.
10. Cover the pan tightly with foil and transfer it to the preheated oven. Bake for 15-20 minutes until the rice is fully cooked and fluffy.
11. Remove from the oven, let it sit for 5 minutes, then fluff with a fork and serve hot.

Nutrition

• Calories: 450
• Protein: 15 g
• Carbs: 75 g
• Fiber: 12 g
• Sugar: 5 g
• Sodium: 300 mg
• Cholesterol: 0 mg
• Total Fat: 10 g
• Saturated Fat: 1 g
• Unsaturated Fat: 9 g
• Water: 0.3 L

Health Benefits

• High in protein due to chickpeas, supporting muscle health.
• Rich in dietary fiber, promoting digestive health.

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