Chana Pulao Rice

Chana Pulao Rice is a delightful and nourishing Indian dish that combines aromatic basmati rice with protein-packed chickpeas and a medley of spices. This easy-to-make dish is perfect for a wholesome dinner, offering a satisfying balance of flavors and textures.

Ingredients

• Basmati rice - 1 cup
• Chickpeas (cooked or canned) - 1 cup
• Onion (finely chopped) - 1 medium
• Tomato (chopped) - 1 medium
• Green chili (slit) - 1
• Ginger-garlic paste - 1 teaspoon
• Cumin seeds - 1 teaspoon
• Turmeric powder - 1/2 teaspoon
• Garam masala - 1 teaspoon
• Coriander powder - 1 teaspoon
• Salt - to taste
• Water - 2 cups
• Oil or ghee - 2 tablespoons
• Fresh coriander leaves (chopped) - for garnish

Steps

1. Rinse the basmati rice under running water until the water runs clear, then soak it in water for 20 minutes.
2. In a medium-sized pot, heat oil or ghee 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 ginger-garlic paste and green chili, cooking for another minute until fragrant.
5. Add the chopped tomato and cook until it softens, then mix in turmeric, coriander powder, and salt.
6. Add the cooked chickpeas to the pot and stir well to coat them with the spice mixture.
7. Drain the soaked rice and add it to the pot, gently mixing it with the chickpeas and spices.
8. Pour in 2 cups of water and bring to a boil. Reduce heat to low, cover, and let simmer for 15 minutes or until the rice is fully cooked and water is absorbed.
9. Once cooked, remove from heat and let it sit covered for 5 minutes. Fluff the rice with a fork.
10. Garnish with fresh coriander leaves and serve hot.

Nutrition

• Calories: 450
• Protein: 15 g
• Carbs: 75 g
• Fiber: 12 g
• Sugar: 4 g
• Sodium: 300 mg
• Cholesterol: 0 mg
• Total Fat: 10 g
• Saturated Fat: 2 g
• Unsaturated Fat: 8 g
• Water: 0.5 L

Health Benefits

• High in protein due to chickpeas, which supports muscle growth and repair.
• Rich in fiber, promoting digestive health and aiding in weight management.

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