Chana Pulao

Chana Pulao is a fragrant and wholesome one-pot rice dish made with chickpeas and aromatic spices, perfect for a satisfying vegan lunch. This dish combines the nutty flavor of chickpeas with the warmth of spices, making it both delicious and nutritious.

Ingredients

• Basmati rice - 1 cup
• Chickpeas (cooked or canned) - 1 cup
• Onion (thinly sliced) - 1 medium
• Tomato (chopped) - 1 medium
• Garlic (minced) - 3 cloves
• Ginger (grated) - 1-inch piece
• Green chili (slit) - 1
• Cumin seeds - 1 teaspoon
• Coriander powder - 1 teaspoon
• Garam masala - 1/2 teaspoon
• Turmeric powder - 1/4 teaspoon
• Vegetable broth or water - 2 cups
• Olive oil - 2 tablespoons
• Salt - to taste
• Fresh coriander leaves (chopped) - for garnish

Steps

1. Rinse the basmati rice under cold water until the water runs clear, then soak it in water for 20 minutes. Drain and set aside.
2. In a large pan, heat the olive oil over medium heat. Add cumin seeds and let them splutter.
3. Add the sliced onions and sauté until they turn golden brown.
4. Stir in the minced garlic, grated ginger, and green chili. Sauté for another 1-2 minutes until fragrant.
5. Add the chopped tomato and cook until it softens, about 3-4 minutes.
6. Mix in the coriander powder, turmeric powder, and salt. Cook for another minute.
7. Add the cooked chickpeas and stir to combine with the spice mixture.
8. Pour in the vegetable broth (or water) and bring to a boil.
9. Add the soaked and drained basmati rice to the pan. Stir gently to combine.
10. Reduce the heat to low, cover the pan with a lid, and let it simmer for 15-18 minutes or until the rice is cooked and the liquid is absorbed.
11. Once cooked, remove from heat and let it sit covered for 5 minutes. Fluff the rice with a fork.
12. Garnish with chopped fresh coriander leaves before serving.

Nutrition

• Calories: 380
• Protein: 12 g
• Carbs: 68 g
• Fiber: 12 g
• Sugar: 3 g
• Sodium: 350 mg
• Cholesterol: 0 mg
• Total Fat: 10 g
• Saturated Fat: 1 g
• Unsaturated Fat: 9 g
• Water: 0.5 L

Health Benefits

• Rich in protein and fiber, which aids in digestion and keeps you full longer.
• Contains a variety of vitamins and minerals from chickpeas and vegetables, supporting overall health.

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