Chana Pulao Bowl

Chana Pulao Bowl is a fragrant and wholesome Indian dish featuring fluffy basmati rice cooked with chickpeas and an array of aromatic spices. This dairy-free meal is not only filling but also packed with nutrients, making it a perfect dinner option.

Ingredients

• Basmati rice - 1 cup
• Chickpeas (cooked or canned) - 1 cup
• Onion (finely chopped) - 1 medium
• Tomato (chopped) - 1 medium
• Garlic (minced) - 2 cloves
• Ginger (grated) - 1 teaspoon
• Green chili (slit) - 1 small
• Cumin seeds - 1 teaspoon
• Turmeric powder - 1/2 teaspoon
• Garam masala - 1 teaspoon
• Coriander powder - 1 teaspoon
• Vegetable broth or water - 2 cups
• Cilantro (chopped) - 2 tablespoons
• Olive oil - 2 tablespoons
• Salt - to taste
• Lemon juice - 1 tablespoon

Steps

1. Rinse the basmati rice under cold water until the water runs clear, then soak it in water for about 20 minutes.
2. Heat olive oil in a large pot over medium heat. Add cumin seeds and let them sizzle for a few seconds.
3. Add the chopped onions and sauté until they turn golden brown.
4. Stir in the minced garlic, grated ginger, and green chili, cooking for another minute until fragrant.
5. Add the chopped tomato, turmeric powder, coriander powder, and salt. Cook until the tomatoes soften.
6. Mix in the cooked chickpeas and sauté for a couple of minutes to combine the flavors.
7. Drain the soaked rice and add it to the pot. Gently mix to coat the rice with the spices.
8. Pour in the vegetable broth or water, bring to a boil, then reduce the heat to low and cover the pot.
9. Cook for 15-18 minutes or until the rice is tender and the liquid is absorbed.
10. Once done, remove from heat, fluff the rice with a fork, and stir in the garam masala and lemon juice.
11. Garnish with chopped cilantro before serving.

Nutrition

• Calories: 450
• Protein: 15 g
• Carbs: 70 g
• Fiber: 12 g
• Sugar: 4 g
• Sodium: 300 mg
• Cholesterol: 0 mg
• Total Fat: 10 g
• Saturated Fat: 1 g
• Unsaturated Fat: 9 g
• Water: 0.5 L

Health Benefits

• Rich in plant-based protein from chickpeas, supporting muscle health.
• High in fiber, aiding in digestion and promoting a feeling of fullness.

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