allergy friendly,

Chana Pulao

October 23, 2019 S Malik 2 Comments

allergy friendy chana pulao with chicken

Allergy Friendly Chana Pulao is easy to make and can be served on it's own as an entree or with a side of meat of your choice and a salad. It is naturally gluten free and does not use any of the other allergens either so is suitable for an allergy friendly diet, unless you are allergic to the rice and chickpeas themselves.

The key ingredients used in this dish are:
  • Basmati rice
  • Chana

The word Basmati means aromatic. This rice has a sweet and pleasant aroma. The grain is longer than most common rice varieties. It is found in the South Asia, hence is a staple in Indian and Pakistani cooking.

Chana is chickpeas in Hindi/Urdu. For this recipe you can use canned chickpeas, like I have in this recipe or use dried chickpeas. If you use the dried chickpeas than you will have to soak the chickpeas overnight and boil them before using in the recipe. This will increase the cooking time. I always like to take the easy way out, so I use canned chickpeas which can be included in the gravy directly after draining, skipping the whole step of soaking and cooking the chickpeas.

Some Benefits of using chickpeas

  • They have moderate amount of calories.
  • They are a high in protein and fiber, thus a good source for both. This is also the reason chickpeas can be filling thus reducing calorie intake.
  • A good substitute for meat as plant based protein.
  • They are cheap.
  • 1 hr
  • Serves: 6
  • Easy

Ingredients

Adjust Servings:
2 cups basmati rice
1 tablespoon ginger garlic paste
1 teaspoon crushed black pepper
2 teaspoons salt
1 teaspoon crushed red chili
2 cans chickpeas
1 tomato
1 onion
3 tablespoons oil
2 green chilies, chopped

Nutritional information

10g
Protein
70g
Carbs
9g
Fat
4g
Sugars
1g
Sat. Fat
394k
Calories

If you make this recipe, snap a pic and hashtag it #limitlessallergies on Instagram, Facebook, & Twitter!

Steps

1
Done
2 mins
Soak rice and drain chickpeas.
2
Done
20 mins
frying the onions until golden
Slice the onion. Heat oil on medium to low heat and fry onion until golden.
3
Done
10 mins
  • adding tomatoes and all the seasoning to the pot
  • adding the chana (chickpeas) to the pot
  • cooking the mixute until water dries off
Then add ginger garlic paste, crushed red chili, salt (1 teaspoon), tomatoes, crushed black pepper and chickpeas. Cook until the water dries out and oil seperates.
4
Done
5 min
adding gluten free rice and chickpeas
Now add two cups water with 1 teaspoon salt. Let it come to a boil then add the rice.
5
Done
10 mins
cooking the rice and chickpeas until water dries off
Cook the rice until the water dries out and rice is half done.
6
Done
10 mins
adding the green chilies on top for the last step of vegan chana pulao
Now add the green chilies on top, cover with lid. Turn the heat to low and let it simmer for 10 minutes or until the rice is full cooked. Take off the heat and serve.

Cook Notes

  • Substitute any other beans you like for chickpeas



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Tags: allergy friendly,chana,chickpea,choley,dairy free,easy,
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About author: S Malik

2 comments:

  1. Amy ChungNovember 5, 2019 at 12:42 AM

    After all these years I never knew basmatic meant aromatic! I eat basmatic all the time. I love chickpeas too so this is such a great recipe for me to try!

    ReplyDelete
  2. Chef MireilleNovember 5, 2019 at 10:00 PM

    That whole plate looks so delicious - packed with protein! This is my kind of dinner!

    ReplyDelete

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