Pulao with Chickpeas

Pulao with Chickpeas is a fragrant and nutritious Indian rice dish that combines the earthy flavors of spices with hearty chickpeas. This dish is not only satisfying but also packed with protein, making it a perfect meal option for vegetarians.

Ingredients

• Basmati rice - 1 cup
• Chickpeas (cooked) - 1 cup
• Onion (thinly sliced) - 1 medium
• Tomato (chopped) - 1 medium
• Ginger-garlic paste - 1 tablespoon
• Green chili (slit) - 1
• Cumin seeds - 1 teaspoon
• Coriander powder - 1 teaspoon
• Turmeric powder - 1/2 teaspoon
• Garam masala - 1 teaspoon
• Salt - to taste
• Fresh cilantro (chopped) - 2 tablespoons
• Vegetable oil or ghee - 2 tablespoons
• Water - 2 cups

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 vegetable oil or ghee 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 ginger-garlic paste and green chili, cooking for an additional minute until fragrant.
5. Add the chopped tomato, coriander powder, turmeric powder, and salt. Cook until the tomato softens.
6. Incorporate the cooked chickpeas and mix well, allowing them to heat through for 2-3 minutes.
7. Drain the soaked rice and add it to the pot, stirring gently to combine with the chickpea mixture.
8. Pour in 2 cups of water and bring it to a boil. Once boiling, reduce the heat to low, cover the pot, and cook for about 15 minutes or until the rice is cooked and water is absorbed.
9. Once done, remove from heat and let it sit covered for 5 minutes. Fluff the rice with a fork before serving.
10. Garnish with fresh cilantro and serve hot.

Nutrition

• Calories: 400
• Protein: 15 g
• Carbs: 65 g
• Fiber: 10 g
• Sugar: 3 g
• Sodium: 250 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 from chickpeas, supporting muscle health.
• Rich in fiber, promoting digestive health and satiety.

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