Kala Chana Pulao, also known as Black Chickpea Pulao, is a traditional Indian rice dish that is both nutritious and flavorful. This wholesome meal artfully combines the earthy and slightly nutty flavor of black chickpeas (kala chana) with the delicate aroma and texture of basmati rice. Enhanced by a blend of aromatic spices such as cumin, coriander, and turmeric, this dish not only delights the palate but also makes for an ideal choice for everyday meals and special occasions alike. The richness of protein, fiber, and essential nutrients in Kala Chana Pulao offers a balanced and satisfying dining experience.
Health Benefits:
- Black Chickpeas (Kala Chana):
- Rich in protein, aiding in muscle growth and repair.
- High in dietary fiber, which promotes healthy digestion and helps maintain steady blood sugar levels.
- Contains essential vitamins and minerals such as iron, magnesium, and folate, contributing to overall health and well-being.
- Basmati Rice:
- Provides a good source of energy through its complex carbohydrates.
- Contains essential amino acids, crucial for protein synthesis and muscle repair.
- Low in fat, making it a heart-healthy choice.
- Spices:
- Turmeric: Known for its anti-inflammatory properties and ability to boost the immune system.
- Cumin: Aids in digestion and has antioxidant properties.
- Coriander: Helps in digestion, lowers blood sugar levels, and has anti-inflammatory properties.
- Mustard Oil:
- Rich in healthy fats, including omega-3 fatty acids, which are beneficial for heart health.
- Contains antioxidants that help in fighting free radicals in the body.
Serving Suggestions:
- Serve Kala Chana Pulao hot, garnished with fresh coriander leaves for added freshness and a burst of flavor.
- Pair it with a side of cooling yogurt or raita, which complements the spices and balances the heat.
- Add a fresh salad or pickle on the side to introduce extra flavor and texture.
- This dish can also be enjoyed alongside a simple vegetable curry or dal for a complete and hearty meal.
Variations:
- Vegetable Addition:
- Incorporate vegetables such as peas, carrots, bell peppers, or spinach into the pulao for extra nutrition, color, and variety.
- Spice Level:
- Adjust the number of green chilies or add red chili powder to customize the heat level according to your preference.
- Rice Alternatives:
- Substitute basmati rice with brown rice or quinoa for a healthier and more nutrient-dense version of the dish.
- Herbs and Nuts:
- Garnish with fresh mint leaves for a refreshing twist or sprinkle toasted nuts like cashews or almonds to add a delightful crunch and additional flavor.
Thus , Kala Chana Pulao is a delicious and nutritious dish that masterfully blends flavors and health benefits. It’s easy preparation and versatility make it an ideal meal for any time of the day. Whether you’re cooking for a family dinner or a festive gathering, this pulao is sure to impress. Feel free to experiment with different variations to make this dish your own. Enjoy the wholesome goodness of Kala Chana Pulao with your loved ones!
Print
Kala Chana Pulao
- Prep Time: 20 minutes
- Cook Time: 30 minutes
- Total Time: 45 minutes
- Yield: 3-4
Description
Black chickpeas rice, also known as Kala Chana Pulao, is a nutritious and flavorful dish combining the earthy taste of black chickpeas with aromatic spices and basmati rice. It’s perfect for a wholesome meal or a special occasion. Here’s how you can make this delicious recipe.
Ingredients
-
¾ cup black chickpeas (soaked overnight), boiled
-
1½ cups basmati rice (rinsed and soaked for 30 minutes)
-
2 tomatoes, chopped
-
1 inch ginger, chopped
-
2 green chilies, roughly diced
-
2 tablespoons mustard oil
-
A pinch of hing
-
3 cloves (laung)
-
1 tablespoon mustard seeds
-
10-12 curry leaves
-
1 tablespoon coriander powder
-
½ tablespoon roasted cumin powder
-
½ tablespoon turmeric powder
-
Salt to taste
-
1 tablespoon chana masala
-
3 cups water
-
1 tablespoon lemon juice
Instructions
Preparation:
- Soak ¾ cup black chickpeas overnight. Drain and boil in fresh water until tender. Drain and set aside.
- Rinse and soak 1½ cups basmati rice in water for 30 minutes. Drain before using.
- In a blender, add tomato, ginger, and green chili. Blend to a smooth paste.
How to Cook Kala Chana Pulao:
- In a large pan or pressure cooker, heat 2 tablespoons of mustard oil until it starts to smoke slightly. Reduce the heat to medium.
- Add a pinch of hing (asafoetida) to the hot oil.
- Add mustard seeds and let them splutter.
- Add cloves (laung) and sauté for a few seconds until fragrant.
- Add the blended tomato paste and cook until the oil starts to separate.
- Add coriander powder, roasted cumin powder, turmeric powder, and salt to taste. Mix well and cook for another 2-3 minutes.
- Add the drained rice and boiled black chickpeas to the pan. Stir to combine with the spices.
- Pour in 3 cups of water and add chana masala. Stir well.
- Bring the mixture to a boil, then reduce the heat to low. Cover and cook until the rice is fully cooked and the water is absorbed (about 15-20 minutes).
- Once the rice is half cooked, add lemon juice and gently fluff the rice.
- Your flavorful and nutritious Kala Chana Pulao is ready to serve.
- Garnish with fresh coriander leaves if desired.
- Serve hot with yogurt or a side salad.
Enjoy!
Notes
- Soak black chickpeas (kala chana) overnight for faster and even cooking. Boil until tender but not mushy, then drain and set aside.
- Rinse basmati rice thoroughly to remove excess starch, preventing stickiness.
- Blend tomato, ginger, and green chili into a smooth paste to create a uniform and flavorful base for the pulao.
- Use mustard oil for an authentic flavor.
- Add lemon juice for a tangy flavor and to keep the rice grains separate.
- Let the pulao rest covered for a few minutes after cooking to allow the flavors to meld and the rice to become fluffier.
- If using a pressure cooker, close the lid and cook for 1-2 whistles.
- Category: Main Course
- Cuisine: Indian
Keywords: Black Chickpea Rice, Healthy Pulao Recipe, Kala Chana Recipe, Easy Pulao Recipe, Vegetarian Pulao, One-Pot Rice Dish
