Chana Masala Bowl

Chana Masala Bowl is a hearty and nutritious Indian dish featuring spiced chickpeas served over a bed of fluffy rice. It's packed with protein and flavor, making it a perfect healthy lunch option.

Ingredients

• Chickpeas (canned or cooked) - 400 grams
• Onion - 1 medium, finely chopped
• Tomato - 1 medium, chopped
• Garlic - 3 cloves, minced
• Ginger - 1 inch, grated
• Green chili - 1, slit (optional)
• Cumin seeds - 1 teaspoon
• Coriander powder - 1 teaspoon
• Cumin powder - 1 teaspoon
• Garam masala - 1 teaspoon
• Turmeric powder - 1/2 teaspoon
• Salt - to taste
• Fresh cilantro - for garnish
• Oil (vegetable or coconut) - 2 tablespoons
• Rice (Basmati or any preferred) - 150 grams
• Water - 300 ml for rice

Steps

1. Rinse the rice under cold water until the water runs clear, then soak it for 15 minutes.
2. In a pan, heat the oil over medium heat and add cumin seeds. Allow them to splutter.
3. Add the chopped onion and sauté until it turns golden brown.
4. Stir in the minced garlic, grated ginger, and slit green chili. Cook for another 2-3 minutes until fragrant.
5. Add the chopped tomato and cook until it softens, about 5 minutes.
6. Stir in the coriander powder, cumin powder, turmeric powder, and salt. Cook for 1-2 minutes until the spices are fragrant.
7. Add the chickpeas (drained if canned) and mix well. Cook for 5-7 minutes, allowing the flavors to meld.
8. Sprinkle garam masala over the chickpeas and mix well. Remove from heat.
9. In a separate pot, bring 300 ml of water to boil. Add the soaked rice and a pinch of salt, then reduce to a simmer. Cover and cook for 15 minutes, or until the rice is fluffy and water is absorbed.
10. Serve the chickpea masala over a bed of rice, garnished with fresh cilantro.

Nutrition

• Calories: 520
• Protein: 20 g
• Carbs: 80 g
• Fiber: 15 g
• Sugar: 5 g
• Sodium: 400 mg
• Cholesterol: 0 mg
• Total Fat: 14 g
• Saturated Fat: 2 g
• Unsaturated Fat: 12 g
• Water: 0.5 L

Health Benefits

• High in protein, supporting muscle growth and repair.
• Rich in fiber, promoting digestive health.

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