11 May sprouted Chana pulao
A wholesome and protein-rich one-pot meal, Sprouted Chana Paneer Pulao combines the goodness of sprouted black chana, soft paneer cubes, fragrant rice, and mild Indian spices. This nutritious pulao is perfect for lunchboxes, quick family meals, or light dinners. The sprouts add fiber and earthy flavor, while paneer makes it creamy and satisfying.
Ingredients
2 cups rice(any variety)
2 cup sprouted black chana (lightly boiled)
200 g paneer, cubed
2 large onion, sliced
2 tablespoons chana masala
2 tbsp ghee or oil
few dried pudina leaves
salt to taste
4 cups water
chopped coriander to garnish
few cumin seeds, a bay leaf, 1cinnamon, 4 cloves, and 2 cardamom.
COOK TIME
25 minutes
CALORIES
360-400 kcal
PROTEIN
16-18 g
FIBER
7-8 g
CARBOHYDRATES
42 g
SERVES
4
Instructions
Wash and soak rice for 20 minutes. Drain and keep aside.
Heat ghee or oil in a pressure cooker or deep pan. Add cumin seeds, bay leaf, cinnamon, cloves, and cardamom.
Add sliced onions and sauté until golden.
Stir in boiled chana sprouts and chana masala and mix well.
Add crushed pudina leaves
Gently add rice and stir lightly so that the rice grains do not break.
Add 4 cups water and salt.
Gently add paneer cubes and sauté for 1–2 minutes.
Cover and cook:
Pressure cooker: 1 whistle on medium flame
Pan method: Cover and cook for 7 to 10 minutes.
Garnish with coriander and serve with curd.
Serve hot with:
raita
plain curd
pickle or papad
Video tutorial
Notes
Approximate Nutrition (Per Serving)
Calories: 360–400 kcal
Protein: 16–18 g
Carbohydrates: 42 g
Fiber: 7–8 g
Fat: 14–16 g
Tips
You can use brown rice for a healthier version.
Add vegetables like carrots, peas, or capsicum for extra nutrition.
Lightly fry paneer cubes for a richer taste.
For vegan variation, replace paneer with tofu.
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