Kala Chana Brown Rice Pulao – Double Dose of Nutrition
In India, there is a tradition of preparing Bengal gram or kala chana curry every Saturday. Bengal gram is one of the best health ingredients. It is rich in iron and other minerals. Kala chana is a also a powerful legume. Popularly referred to as Indian chickpeas or garbanzos, in the west, these legumes pack the benefits of protein, fiber, and a number of essential vitamins and minerals. Kala chana can be used as part of a healthy diet. When combined with goodness of brown rice to prepare pulao, it works towards offering immense health benefits. Here is the recipe for the same:
Kala Chana Brown Rice Pulao
- Brown rice – 1 cup
- Kala chana – ¾ cup
- Chopped carrots – 1 tablespoon
- Chopped beans – 2 tablespoons
- Chopped mushrooms – 3-4
- Chopped green chilli – 1
- Chopped coriander – 3 tablespoons
- Green peas – ½ cup (small)
- Onions sliced – 2 large
- Chopped tomato – 1
- Ginger paste – ½ tsp
- Garlic paste – 1 tsp
- Green cardamom – 2-3
- Cinnamon – 1 inch
- Cloves – 3-4
- Black peppercorns – 4-5
- Bay leaf -1
- Star anise,1
- Cumin seeds – ½ teaspoon
- Red Chili powder -1 teaspoon
- Coriander powder -1 teaspoon
- Salt – to taste
- Garam masala – 1 teaspoon
- Water – 2 cups
- Oil – 1 tablespoon
Step 1: Wash and soak brown rice overnight in water.
Step 2: Wash and soak kala chana overnight.
Step 3: Next day, boil kala chana with salt.
Step 4: Heat oil in a deep pan.
Step 5: Lower the heat and add the whole spices and roast a little.
Step 6: Add sliced onions.
Step 7: Let onions go light golden brown and add green chilli and ginger garlic paste.
Step 8: Stir and sauté for a couple of minutes.
Step 9: Add tomatoes and mushrooms.
Step 10: Mix well, increase the heat to high and keep stirring till the water evaporates from the mushrooms.
Step 11: Lower the flame and add the boiled black gram and salt, coriander powder, garam masala, red chilli powder.
Step 12: Stir and mix on low heat for about 10 minutes.
Step 13: Add the drained rice and mix lightly so that the masala coats the rice.
Step 14: Add water and increase the flame.
Step 15: Once the water comes to boil, reduce the flame to low again.
Step 16: Cover and cook till water dries up.
Step 17: Once done, take it off heat and let it remain covered for another 5-10 minutes.
Step 18: Serve hot with raita and/or chutney.