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Chick Pea and Mint Rice, Healthy Chana Pulao

 

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chick pea and mint rice recipe | healthy chana pulao | pudina chana pulao | instant pot chickpea brown rice | with 36 amazing images.

chick pea and mint rice recipe | healthy chana pulao | pudina chana pulao | instant pot chickpea brown rice is a slightly healthy variation to white rice pulao. Learn how to make chana pulao.

To make chick pea and mint rice, heat the oil in a broad non-stick pan, add the garlic, onions and bayleaf and sauté on a medium flame till the onions turn brown. Add the brown rice, kabuli chana, mixed vegetables and salt, mix well and cook on a medium flame for 1 to 2 minutes. Add the green chilli paste, mint leaves and lemon juice, mix well and cook on a medium flame for another minute. Serve hot with low-fat curds.

An all-rounder that contains ingredients from three groups – cereals, pulses and veggies, the instant pot chickpea brown rice is a satiating one-dish meal. The kabuli chana are a source of protein which adds satiety.

The brown rice and mixed veggies used in this healthy chana pulao provide not just nutrients but also slightly high amounts of fibre, which can be beneficial for heart patients. All you need is to serve this quick and easy rice with a bowl of calcium-rich low-fat curds to make a meal.

We have used brown rice to make it slightly healthy, however it is still high in carbs. So we do not recommend this pudina chana pulao to diabetics, heart patients and weight-watchers, in huge quantities and for frequent consumption. One way to reduce the low on the glycemic load of this meal is to also have a bowl of healthy salad or sabzi too with this pulao and a bowl of curd.

Tips for chick pea and mint rice. 1. The brown rice needs to be soaked for 2 hours and chick peas need to be soaked for 8 hours, so plan for this recipe in advance. 2. To save time on the day of cooking, you can cook the chickpeas and store them refrigerated the previous day. 3. Do not chop the mint too much in advance. This might lead to loss of colour and freshness. 4. The brown rice cooked for this pulao should have each grain separate. Do not cook till it is mushy. 5. Do not cook too much after adding lemon juice. It might make the pulao bitter.

Enjoy chick pea and mint rice recipe | healthy chana pulao | pudina chana pulao | instant pot chickpea brown rice | with step by step photos.

Chick Pea and Mint Rice, Healthy Chana Pulao recipe - How to make Chick Pea and Mint Rice, Healthy Chana Pulao

Tags

North Indian Vegetarian FoodPunjabi Pulao | Punjabi Rice, BiryaniOne Dish Vegetarian MealsOne Meal DinnerPulaosLow Cal Rice RecipesIndian Party

Preparation Time:    Cooking Time:    Total Time:    Makes 4 servings

Ingredients


For Chick Pea and Mint Rice
1/2 cup boiled kabuli chana (white chick peas)
1/4 cup finely chopped mint leaves (phudina) leaves
2 cups soaked and cooked brown rice
1 tsp oil
1 tsp finely chopped garlic (lehsun)
1/2 cup thinly sliced onions
1 bayleaf (tejpatta)
1/2 cup chopped and boiled mixed vegetables (french beans , carrots and green peas)
salt to taste
1 tsp green chilli paste
1/2 tsp lemon juice

For Serving With Chick Pea and Mint Rice
 low fat curds

Method
    Method
  1. Heat the oil in a broad non-stick pan, add the garlic, onions and bayleaf and sauté on a medium flame till the onions turn brown.
  2. Add the brown rice, kabuli chana, mixed vegetables and salt, mix well and cook on a medium flame for 1 to 2 minutes.
  3. Add the green chilli paste, mint leaves and lemon juice, mix well and cook on a medium flame for another minute.
  4. Serve hot with low-fat curds.

Chick Pea and Mint Rice (Healthy Heart & Low Cholesterol Recipe) Video by Tarla Dalal's Team

Chick Pea and Mint Rice, Healthy Chana Pulao recipe with step by step photos

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What is chick pea and mint rice made of?
  1. Chick pea and mint rice is made of 1/2 cup boiled kabuli chana (white chick peas), 1/4 cup finely chopped mint leaves (phudina) leaves, 2 cups soaked and cooked brown rice, 1 tsp oil, 1 tsp finely chopped garlic (lehsun), 1/2 cup thinly sliced onions, 1 bayleaf (tejpatta), 1/2 cup chopped and boiled mixed vegetables (french beans , carrots and green peas), salt to taste, 1 tsp green chilli paste and 1/2 tsp lemon juice.

Tips for chick pea and mint rice
  1. The brown rice needs to be soaked for 2 hours and chick peas need to be soaked for 8 hours, so plan for this recipe in advance.
  2. To save time on the day of cooking, you can cook the chick peas and store refrigerated the previous day.
  3. Do not chop the mint too much in advance. This might lead to loss of colour and freshness.
  4. The brown rice cooked for this pulao should have each grain separate. Do not cook till it is mushy.
  5. Do not cook too much after adding lemon juice. It might make the pulao bitter. 

How to select chick peas, kabuli chana
  1. Chick peas are easily available in grocery stores, pre-packaged as well as in bulk containers.
  2. If purchasing in a packaged container, check to see if there is a "use-by" date on the package. 
  3. Just as with any other food that you may purchase in the bulk section, make sure that the bins containing the kabuli chana are covered and that the store has a good product turnover so as to ensure its maximal freshness. 
  4. Whether purchasing chick peas in bulk or in a packaged container, make sure that there is no evidence of moisture.
  5. The chana should be uniform in colour and size. 
  6. It should be free of worms and debris.

How to select mint leaves, pudina
  1. Always select bunches that are fresh and green in colour. 
  2. The leaves should look fresh and tender, and not be wilted or bruised.
  3. Avoid if they are yellow or very dry textured.
  4. Also avoid those that have a slimy coating as this is an indication of decay.
  5. Also check for dirt especially in between the thick stems. 

How to select Brown Rice
  1. Purchase brown rice from a good source, and look for proper sealed packaging. 
  2. Check for a recent date of packaging. 
  3. If buying in loose, ensure the rice does not have a rancid odour, and is free from any kind of grime, dirt, stones etc.
  4. It is available in long grain, medium grain and short grain varieties. Choose as required.
  5. Brown rice does not have a long shelf-life, so buy in small quantities as required.

How to cook brown rice
  1. To make the Brown Rice, wash the rice thoroughly under water. This removes the impurities and the excess starch which prevents the rice from being sticky. Transfer the rice to a deep bowl and cover it with enough water to it. Keep it aside for about 2 hours. Soaking helps in cooking the rice faster.
  2. Take a deep non-stick pan and fill it up with enough water in a deep nonstick pan.  Bring it to a boil.
  3. Add the salt to taste. (1 tsp approx.)
  4. Add the Brown Rice to this water and mix well.
  5. Cook the Brown Rice for about  20 to 25 minutes  or till it’s tender but the grains are separate. It should not be mushy.
  6. Drain the rice using a sieve. You can rinse the brown rice under cold water so that it cools down quicky and there is no carry-over cooking.
     
  7. Transfer the Brown Rice to a plate, spread it out. Use as required.

How to cook chick peas
  1. For making chick pea and mint rice recipe | healthy chana pulao | pudina chana pulao | instant pot chickpea brown rice, wash and soak approx. 1/4 cup of kabuli chana overnight in a deep bowl.
  2. In the morning, drain well using a strainer.
  3. Transfer the soaked chana to a pressure cooker.
  4. Add the salt and enough water.
  5. Pressure cook it for 3 to 5 whistles over a medium flame. Allow the steam to escape naturally and then carefully open the lid.
  6. Drain the boiled kabuli chana using a strainer and keep aside. YOu will get aproximately 1/2 cup of cooked kabuli chana.

For the chick pea and mint rice
  1. For the chick pea and mint rice recipe | healthy chana pulao | pudina chana pulao | instant pot chickpea brown rice, heat 1 tsp oil in a broad non-stick pan.
     
  2. Add 1 tsp finely chopped garlic (lehsun). Garlic has been proven to lower cholesterol. The active ingredient allicin present in garlic aids in lowering blood pressure. Garlic is also alleged to help regulate blood glucose levels for diabetics. Garlic is great for the heart and circulatory system. Garlic has an antimicrobial, antiviral and antifungal function and can help in relieving common cold and other viral infections. To boost your immune system have a garlic clove a day. Garlic is a top anti viral food. The thiosulphate compound, Allicin found in garlic acts as a strong antioxidant and protects our body from damage of free radicals.  Read here for complete benefits of garlic. 
  3. Add 1/2 cup thinly sliced onions. Raw onions are a very valuable source of vitamin C – the immune building vitamin. Along with other phytonutrients from onions, it helps to build WBC (white blood cells) which serves as a line of defence against illness. Yes, it’s a source of many antioxidants, the most important one amongst them being Quercetin. The quercetin in Onions promotes production of HDL (good cholesterol) and lowers total cholesterol in the body. The sulphur in onions act as a blood thinner and prevents blood clotting too. This in turn would lower blood pressure and good for heart,  diabetics. Read the benefits of onions. 
  4. Add 1 bayleaf (tejpatta).
     
  5. Sauté on a medium flame till the onions turn brown.
     
  6. Add 2 cups soaked and cooked brown rice. The glycemic indiex of brown rice is lower than white rice Therefore, brown rice is good for people with diabetes if consumed in limited quantity. Being a good source of fibre that reduces high cholesterol levels and prevents atherosclerosis and good for  your heart. It can be opted by people on weight loss ocassioanlly in very small quantities along with some vegetables. It is rich in thiamine and niacin, which are involved in energy metabolism reactions. See article is brown rice good for you? 
  7. Add 1/2 cup boiled kabuli chana (white chick peas). Kabuli Chana which is used in popularly in Chole in India is a complex carbs which prevents surges in blood sugar levels and good for diabetics. Chickpeas are high in Fibre resulting in your stomach feeling a lot fuller than refined carbs. One cup of cooked chickpeas has 14 grams of protein, which is a really good amount. See here for 10 fabolous benefits of chickpeas. 
  8. Add 1/2 cup chopped and boiled mixed vegetables (french beans , carrots and green peas). Mixed vegetables  get the benefits of lots of nutrients as you are using cauliflower, carrots, cabbage, french beans and green peas. Cauliflower is extremely low in carbs and therefore does not raise blood glucose levels.  Rich in Antioxidant and read here for detailed benefits of cauliflower. Cabbage is low in cal, relieves constipation. It is good for diabetics and see here all benefits of cabbage.  Green peas are good for weight loss, good source of vegetarian protein, has insoluble fibre to relieve constipation. Is green peas good for diabetics and see full benefits of green peas. 
  9. Add salt to taste.
     
  10. Mix well and cook chick pea and mint rice recipe | healthy chana pulao | pudina chana pulao | instant pot chickpea brown rice on a medium flame for 1 to 2 minutes.
     
  11. Add 1 tsp green chilli paste. Antioxidant vitamin C in green chillies protects the body from effects of harmful free radicals and prevents stress. It is probably the high fiber which helps in controlling blood sugar levels. This it is a welcome addition to a diabetic diet. Suffering from anaemia? Add green chillies to your list of iron rich foods too. For complete details see benefits of green chilli. 
  12. Add 1/4 cup finely chopped mint leaves (phudina) leaves. Mint (pudina) being an anti-inflammatory reduces the inflammation in the stomach and shows a cleansing effect. Sipping on a healthy drink like fresh mint and lemon tea is the best option to overcome nausea for mums-to-be. Moreover it's vitamin A (10% of RDA) and vitamin C (20.25%) serve as an additional boost to bring relief from cough, sore throat and also cold. Mint (pudina) is a leafy vegetable which is sure to create nourishing dishes without piling on calories, carbs or fat for that instance. What is has to offer instead is FIBER. See here for detailed benefits of mint leaves. 
  13. Add 1/2 tsp lemon juice.  Lemon is a very good source of Vitamin C and thus helps in the production of  white blood cells and antibodies in the blood which attacks invading microorganisms, prevents infection and builds immunity. Therefore, Lemon juice is given to prevent common cold. The ascorbic acid in lemon juice helps in absorption of iron from the food. So if you’re iron deficient or have anaemia squeeze a lemon on iron rich recipes. See detailed benefits of lemon, lemon juice. 
  14. Mix well and cook on a medium flame for another minute.
     
  15. Serve chick pea and mint rice recipe | healthy chana pulao | pudina chana pulao | instant pot chickpea brown rice hot with low-fat curds.

Health Benefits of chick pea and mint rice
  1. Chick Pea and Mint Rice – a healthy substitute to white rice.
  2. Being made with brown rice, this dish is a tad healthier than plain white as brown rice is slightly high in fibre. 

     
  3. Further the use of veggies add in a touch of fibre too. 
     
  4. Kabuli chana adds in protein – a nutrient necessary for the health of cells.
     
  5. However, we do not recommend this pudina chana pulao to diabetics, heart patients or weight wathcers in huge quantities and for frequent consumption as it is yet high in carbs. 
     
  6. One way to reduce the glycemic load of this meal is to also a bowl of healthy salad or sabzi with this pulao.
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Reviews

Chick Pea and Mint Rice
 on 24 May 21 09:07 PM
5

awesome recipe in less time. not many masala or green vegetables used. just quick home made ingredients used. awesome
Tarla Dalal
25 May 21 03:03 PM
   Thanks so much for trying our recipe, it means a lot to us. Keep trying more recipes and sharing your feedback with us.
Chick Pea and Mint Rice
 on 01 Apr 19 12:29 AM
5

Chick Pea and Mint Rice
 on 14 Aug 15 03:31 PM
5

chick pea and mint rice. loads of vegetables.. and kabuli chana.. with a minty flavour.. and the rice and chana is nice and separated.. and each bite is crunchy.. i often make this with leftover rice. and i enjoy it very much..
Chick Pea and Mint Rice
 on 28 Nov 13 09:33 AM
5

An all-in-one brown rice delicacy. I sprouted the chick peas for enhanced protein.
Chick Pea and Mint Rice
 on 07 Apr 11 10:33 PM
3

The chick peas did not add to the flavor. The rice by itself otherwise was very tasty