Chana Masala with Rice

Chana Masala is a vibrant and aromatic dish made with chickpeas simmered in a blend of spices, served alongside fluffy basmati rice. This healthy Indian supper is not only delicious but also packed with protein and fiber.

Ingredients

• Chickpeas (canned or cooked) - 400 grams
• Onion - 1 medium, finely chopped
• Tomato - 1 medium, chopped
• Garlic - 2 cloves, minced
• Ginger - 1 teaspoon, grated
• Green chili - 1, slit
• 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 coriander leaves - for garnish
• Oil (vegetable or coconut) - 2 tablespoons
• Basmati rice - 1 cup (200 grams)
• Water - 2 cups (500 ml) for rice cooking

Steps

1. Rinse the basmati rice under cold water until the water runs clear. Soak it in water for 15-20 minutes, then drain.
2. In a saucepan, heat 1 tablespoon of oil over medium heat. Add the cumin seeds and sauté until they start to sizzle.
3. Add the chopped onion and cook until golden brown, about 5-7 minutes. Stir in the minced garlic, grated ginger, and slit green chili, cooking for another minute.
4. Add the chopped tomato, turmeric powder, coriander powder, cumin powder, and salt. Cook until the tomatoes soften, about 5 minutes.
5. Stir in the chickpeas and add a cup of water. Bring to a simmer, then reduce the heat and let it cook for about 10 minutes. Stir occasionally and add more water if needed to reach desired consistency.
6. In another pot, bring 2 cups of water to a boil. Add the soaked and drained rice and a pinch of salt. Reduce heat to low, cover, and cook for 15 minutes or until the rice is tender and water is absorbed.
7. Once the chana masala is cooked, stir in the garam masala and let it sit for a couple of minutes.
8. Fluff the rice with a fork and serve it hot with chana masala, garnished with fresh coriander leaves.

Nutrition

• Calories: 450
• Protein: 15 g
• Carbs: 75 g
• Fiber: 14 g
• Sugar: 6 g
• Sodium: 400 mg
• Cholesterol: 0 mg
• Total Fat: 10 g
• Saturated Fat: 1 g
• Unsaturated Fat: 9 g
• Water: 0.5 L

Health Benefits

• High in protein and fiber, promoting satiety and digestive health.
• Rich in vitamins and minerals, supporting overall well-being.

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