Chickpea Pulao

Chickpea Pulao is a fragrant Indian rice dish that combines fluffy basmati rice with protein-rich chickpeas and a medley of aromatic spices. This wholesome meal is not only nourishing but also bursting with flavors, making it a delightful option for any time of the day.

Ingredients

• Basmati rice - 1 cup
• Chickpeas (cooked or canned) - 1 cup
• Onion (finely sliced) - 1 medium
• Tomato (chopped) - 1 medium
• Garlic (minced) - 2 cloves
• Ginger (grated) - 1 teaspoon
• Green chili (slit) - 1
• Cumin seeds - 1 teaspoon
• Turmeric powder - 1/2 teaspoon
• Garam masala - 1 teaspoon
• Coriander powder - 1 teaspoon
• Salt - to taste
• Water - 2 cups
• Oil (vegetable or ghee) - 2 tablespoons
• Fresh cilantro (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.
2. In a large pot, heat the oil over medium heat. Add cumin seeds and let them sizzle for a few seconds.
3. Add the sliced onions and sauté until they turn golden brown.
4. Stir in the minced garlic, grated ginger, and slit green chili. Sauté for another minute until fragrant.
5. Add the chopped tomato, turmeric powder, coriander powder, and salt. Cook until the tomato softens.
6. Add the cooked chickpeas and mix well, cooking for 2-3 minutes.
7. Drain the soaked rice and add it to the pot, gently mixing to avoid breaking the grains.
8. Pour in 2 cups of water and bring to a boil. Once boiling, reduce the heat to low, cover the pot, and let it simmer for 15 minutes or until the rice is cooked and water is absorbed.
9. Turn off the heat and let it sit covered for another 5 minutes. Fluff the rice gently with a fork.
10. Garnish with chopped fresh cilantro before serving.

Nutrition

• Calories: 350
• Protein: 12 g
• Carbs: 60 g
• Fiber: 12 g
• Sugar: 3 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

• High in protein due to chickpeas, supporting muscle health.
• Rich in dietary fiber which aids in digestion and promotes satiety.

Tags