CHANA MASALA WITH BROWN RICE
5/5
Chana Masala with Brown Rice is a nutritious and flavorful Indian dish that is suitable for weight loss. The dish features protein-rich chickpeas simmered in a spiced tomato-based sauce, served over a bed of wholesome brown rice. The aromatic spices and herbs add depth of flavor to the dish, while the brown rice provides complex carbohydrates and dietary fiber. Chana masala is known for its satisfying taste and filling properties, making it a great choice for a satisfying meal during a weight loss journey.
INGREDIENTS
- 1 cup dried chickpeas (or 2 cups canned chickpeas)
- 1 cup brown rice
- 1 large onion, finely chopped
- 2 cloves garlic, minced
- 1-inch piece of ginger, grated
- 2 tomatoes, pureed
- 2 tablespoons chana masala spice blend
- 1 teaspoon cumin powder
- 1 teaspoon turmeric powder
- 1 teaspoon red chili powder (adjust to taste)
- 1 tablespoon vegetable oil
- Salt to taste
- Fresh cilantro leaves for garnish
INSTRUCTIONS
- If using dried chickpeas, soak them overnight in water. Drain and rinse before using. If using canned chickpeas, rinse them thoroughly.
- Cook the brown rice according to package instructions and set aside.
- Heat oil in a large pan over medium heat. Add the chopped onions and sauté until golden brown.
- Add the minced garlic and grated ginger to the pan and cook for another minute until fragrant.
- Add the tomato puree and cook for a few minutes until the mixture thickens slightly.
- Add the chana masala spice blend, cumin powder, turmeric powder, and red chili powder. Stir well to combine the spices with the tomato mixture.
- Add the cooked or canned chickpeas to the pan and mix until they are well coated with the spice mixture.
- Season with salt to taste and simmer for about 15-20 minutes, allowing the flavors to meld together and the chickpeas to become tender.
- Serve the chana masala over a bed of brown rice.
- Garnish with fresh cilantro leaves before serving
TIPS
- Soaking dried chickpeas overnight and cooking them from scratch will result in a better texture, but canned chickpeas can also be used for convenience.
- Adjust the spice levels according to your preference. Increase or decrease the amount of red chili powder based on your tolerance for spiciness.
- For added freshness, garnish the chana masala with a squeeze of lemon juice before serving.
- Serve the chana masala with a side of yogurt or cucumber raita to balance the flavors and add creaminess.
- Leftover chana masala can be stored in an airtight container in the refrigerator for up to 3-4 days. Reheat before serving.
- Customize the dish by adding additional vegetables such as spinach, bell peppers, or cauliflower to boost the nutritional content.
- Enjoy the chana masala with a side of salad or steamed vegetables for a well-rounded meal.
NUTRITION VALUE
- Calories: Approximately 350-400 calories per serving (may vary based on portion size and ingredients used)
- Protein: Around 12-15 grams (depending on chickpea quantity)
- Fiber: About 8-10 grams (varies based on ingredients)
- Healthy carbohydrates: Provided by brown rice
- Vitamins and minerals: Abundant in chickpeas and spices
