Tender soya chaap and hearty chickpeas simmered in a robust, spicy Punjabi-style onion-tomato gravy. This protein-packed curry is a delicious and satisfying vegetarian main course, perfect with naan or rice.
Prep20 min
Cook50 min
Soak480 min
Servings4
Serving size: 1 cup
391cal
17gprotein
34gcarbs
Ingredients
1 cup Chickpeas (dried, also known as chole or kabuli chana)
3 cup Water (for pressure cooking chickpeas)
0.5 tsp Salt (for cooking chickpeas)
250 g Soya Chaap Sticks (about 8 sticks, fresh or frozen)
4 tbsp Neutral Oil (divided, for frying chaap and making gravy)
A classic Sindhi rice pilaf where fragrant basmati rice is cooked with deeply caramelized onions and whole spices. This simple yet flavorful dish gets its signature brown color and sweet, savory taste from the slow-browning of the onions.
Protein-packed Chaap Chola with aromatic Bhuga Chawar - a perfectly spiced, energy-giving delight!
This sindhi dish is perfect for lunch. With 839.13 calories and 23.520000000000003g of protein per serving, it's a nutritious choice for your meal plan.
23gfat
1 tsp Cumin Seeds
2 medium Onion (finely chopped)
1.5 tbsp Ginger-Garlic Paste
2 count Green Chili (slit lengthwise)
3 medium Tomatoes (pureed)
0.5 tsp Turmeric Powder
1 tsp Red Chili Powder (adjust to taste)
1.5 tsp Coriander Powder
1 tsp Cumin Powder
1.5 tsp Chole Masala
2 cup Reserved Chickpea Water (water from cooked chickpeas, or as needed for gravy)
2 tbsp Fresh Cream (can use coconut cream for a vegan option)
3 tbsp Coriander Leaves (freshly chopped, for garnish)
Instructions
1
Pressure Cook the Chickpeas
Wash and soak the dried chickpeas in ample water for at least 8 hours or overnight.
Drain the soaking water. Transfer the chickpeas to a pressure cooker, add 3 cups of fresh water and 1/2 tsp of salt.
Pressure cook on medium heat for 4-5 whistles, or until the chickpeas are tender but not mushy. Do not discard the cooking water; reserve it for the gravy.
2
Prepare and Fry the Soya Chaap
If using frozen soya chaap, thaw them first. Carefully remove the sticks from the center.
Cut the chaap into 1-inch thick rounds. Pat them dry with a paper towel.
Heat 2 tbsp of oil in a wide pan or kadai over medium-high heat. Shallow fry the soya chaap pieces for 5-7 minutes, turning occasionally, until they are golden brown and slightly crisp on all sides.
Remove the fried chaap from the pan and set aside.
3
Build the Gravy Base (Tadka)
In the same pan, add the remaining 2 tbsp of oil. Heat over medium flame.
Add the whole spices: bay leaf, cinnamon stick, green cardamom pods, and cloves. Sauté for 30 seconds until fragrant.
Add the cumin seeds and allow them to splutter.
Add the finely chopped onions and sauté for 8-10 minutes, stirring frequently, until they turn a deep golden brown. This step is crucial for the flavor of the curry.
Add the ginger-garlic paste and slit green chilies. Cook for another minute until the raw aroma disappears.
4
Cook the Masala
Lower the heat and add the tomato puree to the pan.
Stir in all the powdered spices: turmeric powder, red chili powder, coriander powder, cumin powder, and chole masala. Add the remaining 1 tsp of salt.
Mix everything thoroughly and cook the masala on medium-low heat for 8-10 minutes. Stir occasionally until the masala thickens and you see oil separating from the sides.
5
Combine and Simmer the Curry
Add the fried soya chaap pieces and the cooked chickpeas to the masala. Gently stir to coat everything well.
Pour in about 2 cups of the reserved chickpea water. Stir to combine.
Bring the curry to a boil, then reduce the heat to low. Cover the pan and let it simmer for 15-20 minutes. This allows the soya chaap to absorb all the delicious flavors of the gravy.
6
Finish and Garnish
Uncover the pan. Stir in the fresh cream, garam masala, and crushed kasuri methi (rub it between your palms before adding).
Gently mix and let it cook for another 2 minutes on low heat.
Turn off the heat. Garnish with freshly chopped coriander leaves.
Let the curry rest for 5-10 minutes before serving hot with naan, roti, or jeera rice.
Servings
4
Serving size: 1 cup
448cal
7gprotein
72gcarbs
15gfat
Ingredients
1.5 cup Basmati Rice
3 large Onion (thinly and evenly sliced)
4 tbsp Vegetable Oil (or ghee for a richer flavor)
1 inch piece Cinnamon Stick
5 whole Cloves
4 pods Green Cardamom (lightly crushed)
1 pod Black Cardamom (lightly crushed)
1 leaf Bay Leaf
1.5 tsp Salt (or to taste)
3 cup Water (hot)
Instructions
1
Prepare the Rice: Rinse the basmati rice under cold running water until the water runs clear. This removes excess starch. Soak the rinsed rice in ample water for 20-30 minutes. After soaking, drain it completely using a colander and set aside.
2
Caramelize the Onions (The 'Bhuga' Process): Heat oil or ghee in a heavy-bottomed pot or pressure cooker over medium heat. Add the whole spices (cinnamon, cloves, green and black cardamoms, bay leaf) and sauté for about 30 seconds until they become fragrant. Add the thinly sliced onions and a pinch of salt. Cook, stirring frequently, for 15-20 minutes. The onions will go through stages: translucent, light pink, golden, and finally a deep, rich brown. This slow caramelization is crucial for the dish's signature color and flavor. Be patient and do not let them burn.
3
Sauté the Rice: Once the onions are deep brown, add the drained rice to the pot. Gently fold the rice with the onions and spices for 1-2 minutes, being careful not to break the delicate grains. This step toasts the rice slightly and coats it in flavor.
4
Cook the Pulao: Pour in 3 cups of hot water and the remaining salt. Stir gently just once to combine everything. Bring the water to a vigorous boil.
For Pot Method: Once boiling, reduce the heat to the absolute lowest setting. Cover with a tight-fitting lid and let it cook undisturbed for 12-15 minutes, or until all the water is absorbed.
For Pressure Cooker Method: Secure the lid and cook on high heat for 2 whistles. After 2 whistles, turn off the heat and allow the pressure to release naturally.
Rest and Serve: Once cooked, turn off the heat and let the rice rest, covered, for at least 10 minutes. This allows the grains to firm up and absorb any remaining steam. After resting, gently fluff the rice with a fork to separate the grains. Serve hot with your favorite curry or raita.