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Aromatic basmati rice and protein-rich chana dal cooked together with whole spices. This wholesome one-pot meal is a comforting and flavorful dish, perfect for a weeknight dinner.
For 4 servings
Preparation: Drain the soaked basmati rice and chana dal completely in separate colanders and set aside.
Tempering Spices: Heat ghee in a 3-liter or larger pressure cooker over medium heat. Once hot, add the cumin seeds, bay leaf, cinnamon stick, cloves, black peppercorns, and crushed green cardamom. Sauté for 30-40 seconds until they become fragrant and the cumin seeds crackle.
Sauté Aromatics: Add the thinly sliced onions to the cooker. Sauté for 6-8 minutes, stirring occasionally, until they turn deep golden brown. This step is crucial for the flavor of the pulao. Then, add the ginger-garlic paste and slit green chilies, and cook for another minute until the raw aroma disappears.
Cook the Masala: Add the chopped tomatoes and cook for 3-4 minutes until they become soft and mushy. Stir in the turmeric powder, red chili powder, and salt. Mix well and cook the masala for one more minute until the ghee starts to separate from the mixture.
Combine and Pressure Cook: Add the drained chana dal and sauté for 2 minutes. Gently add the drained basmati rice and mix with a light hand to coat the grains with the masala without breaking them. Pour in 3 cups of water and give it a final gentle stir.
Cooking and Resting: Secure the lid of the pressure cooker. Cook on medium-high heat for 2 whistles. After the second whistle, turn off the heat and allow the pressure to release naturally, which will take about 10-15 minutes. Do not quick release the pressure.
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Aromatic basmati rice and protein-rich chana dal cooked together with whole spices. This wholesome one-pot meal is a comforting and flavorful dish, perfect for a weeknight dinner.
This north_indian recipe takes 45 minutes to prepare and yields 4 servings. At 530.17 calories per serving with 14.47g of protein, it's a beginner-friendly recipe perfect for lunch or dinner.
Garnish and Serve: Once the pressure has settled, carefully open the lid. Sprinkle the garam masala and lemon juice over the pulao. Gently fluff the rice with a fork. Let it rest for 5 minutes. Garnish with fresh chopped coriander leaves and serve hot with plain yogurt, raita, or a side salad.
Replace the ghee with a neutral vegetable oil like sunflower or coconut oil to make the dish completely plant-based.
Add 1 cup of mixed vegetables like diced carrots, green peas, and potatoes along with the chana dal for a more nutritious meal.
Increase the amount of green chilies to 3-4 or add 1/4 teaspoon more of red chili powder for extra heat.
If you don't have a pressure cooker, cook the soaked dal separately until 80% done. Then, in a heavy-bottomed pot, follow the recipe and cook covered on low heat for 15-20 minutes until all water is absorbed.
Chana dal is an excellent source of vegetarian protein, which is crucial for muscle repair, building tissues, and overall body function.
The combination of dal and whole grains provides a significant amount of dietary fiber, which aids digestion, prevents constipation, promotes a healthy gut microbiome, and helps in managing blood sugar levels.
The complex carbohydrates from both basmati rice and chana dal are digested slowly, providing a steady release of energy that keeps you feeling full and energized for longer.
This dish is a good source of essential minerals like iron, magnesium, and potassium, which are vital for blood production, nerve function, and maintaining healthy blood pressure.
Yes, Chana Dal Pulao is a very healthy and balanced one-pot meal. It provides complex carbohydrates for sustained energy from rice, and plant-based protein and high dietary fiber from chana dal. The spices also offer various health benefits.
A single serving of approximately 1.5 cups (around 400g) contains about 550-600 calories. The exact count can vary based on the amount of ghee or oil used.
Absolutely. You can make it in a heavy-bottomed pot or Dutch oven. First, boil the soaked chana dal separately until it is about 80% cooked, then drain. Follow the recipe as written in the pot, and after adding the rice and water, bring to a boil, then cover and simmer on low heat for 15-20 minutes until the rice is cooked and all the water is absorbed.
Mushy pulao is usually caused by too much water or overcooking. Ensure you use the correct rice-to-water ratio (for this recipe, it's 2.25 cups of grains to 3 cups of water). Also, do not skip the natural pressure release step, as it allows the rice to steam perfectly.
To make this pulao vegan, simply substitute the ghee with a neutral-flavored vegetable oil, such as sunflower, canola, or avocado oil. The rest of the ingredients are naturally plant-based.
Leftover Chana Dal Pulao can be stored in an airtight container in the refrigerator for up to 2-3 days. Reheat it in a microwave or on the stovetop with a splash of water to restore moisture.