Chana Daal Rice

Chana Daal Rice is a nourishing and protein-packed Indian dish featuring split chickpeas cooked with aromatic spices, served over fluffy basmati rice. It's a wholesome meal that balances flavor and nutrition, perfect for a comforting dinner.

Ingredients

• Chana daal (split chickpeas) - 100 grams
• Basmati rice - 150 grams
• Onion - 1 medium, finely chopped
• Tomato - 1 medium, chopped
• Garlic - 2 cloves, minced
• Ginger - 1 inch piece, grated
• Green chili - 1, slit
• Turmeric powder - 1/2 teaspoon
• Cumin seeds - 1 teaspoon
• Coriander powder - 1 teaspoon
• Garam masala - 1/2 teaspoon
• Salt - to taste
• Oil (vegetable or ghee) - 2 tablespoons
• Cilantro leaves - for garnish
• Water - 4 cups for cooking daal and 2 cups for rice

Steps

1. Rinse the chana daal under cold water until the water runs clear. Soak it in water for 30 minutes, then drain.
2. In a pot, heat 1 tablespoon of oil over medium heat. Add cumin seeds and let them splutter.
3. Add the chopped onion and sauté until golden brown. Then add the minced garlic, grated ginger, and green chili. Cook for another 2 minutes.
4. Add the chopped tomato, turmeric powder, coriander powder, and salt. Cook until the tomatoes soften.
5. Add the soaked chana daal and 4 cups of water. Bring to a boil, then reduce the heat and simmer for about 25-30 minutes until the daal is tender. Stir occasionally and add more water if needed.
6. Meanwhile, rinse the basmati rice under cold water until the water runs clear. In a separate pot, add 2 cups of water and bring to a boil.
7. Once the water is boiling, add the rinsed rice and a pinch of salt. Cover and cook on low heat for about 15 minutes or until the rice is fluffy and water is absorbed.
8. Once the chana daal is cooked, stir in garam masala and adjust salt to taste. Cook for another 2 minutes.
9. Serve the chana daal over the basmati rice, garnished with fresh cilantro.

Nutrition

• Calories: 450
• Protein: 20 g
• Carbs: 70 g
• Fiber: 15 g
• Sugar: 4 g
• Sodium: 300 mg
• Cholesterol: 0 mg
• Total Fat: 12 g
• Saturated Fat: 2 g
• Unsaturated Fat: 10 g
• Water: 0.5 L

Health Benefits

• High in protein, making it an excellent vegetarian option for muscle repair and growth.
• Rich in dietary fiber, which aids in digestion and promotes a feeling of fullness.

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