Chickpea & Chicken Pulao with Brown Rice: A Nutritious and Flavorful Delight

 

If youre in the mood for a meal that’s both hearty and packed with nutrients, Chickpea & Chicken Pulao with Brown Rice is the answer! This dish combines tender chicken and protein-rich chickpeas with the wholesome goodness of brown rice. Its a fantastic option for a nutritious dinner that doesnt skimp on flavor.

 

Ingredients:

 

For the Chickpea & Chicken Pulao:

– 1 cup brown rice

– 2 cups water or low-sodium chicken broth

– 1 tablespoon olive oil

– 1 cup diced onion

– 2 cloves garlic, minced

– 1 teaspoon ginger, minced

– 1 teaspoon cumin seeds

– 1 teaspoon ground coriander

– 1/2 teaspoon ground turmeric

– 1/2 teaspoon garam masala

– 1 cup cooked chickpeas (canned or boiled)

– 1 cup diced chicken breast (boneless, skinless)

– 1 cup diced tomatoes (fresh or canned)

– 1 cup frozen peas

– Salt and pepper to taste

– Fresh cilantro for garnish

 

Instructions:

 

1. Cook the Brown Rice:
2. Rinse the brown rice under cold water and drain.
3. In a medium saucepan, bring 2 cups of water or chicken broth to a boil.
4. Stir in the brown rice, reduce heat to low, cover, and simmer for 40-45 minutes, or until the rice is tender and the liquid is absorbed. Set aside.

 

2. Prepare the Chickpea & Chicken Pulao:
3. Heat olive oil in a large skillet or pot over medium heat.
4. Add cumin seeds and cook for about 30 seconds until fragrant.
5. Stir in the diced onion and cook until soft and translucent, about 5 minutes.
6. Add the minced garlic and ginger, cooking for another 1-2 minutes.
7. Add the ground coriander, turmeric, and garam masala, stirring to coat the onions.
8. Add the diced chicken breast and cook until browned and cooked through, about 5-7 minutes.
9. Stir in the diced tomatoes and cook for another 2 minutes.
10. Add the cooked chickpeas and frozen peas, mixing well. Season with salt and pepper to taste.
11. Gently fold in the cooked brown rice, combining everything evenly. Cook for an additional 2-3 minutes to let the flavors meld together.
12. Garnish with fresh cilantro before serving.

 

Nutritional Information (Per Serving):

 

Chickpea & Chicken Pulao with Brown Rice:

–     Calories:     450 kcal

–     Protein:     30g

–     Fat:     10g

– Saturated Fat: 1.5g

–     Carbohydrates:     60g

– Fiber: 10g

– Sugars: 6g

 

Health Benefits:

 

–     Lean Protein:     Chicken breast is a great source of lean protein, which is essential for muscle repair and overall health.

–     Fiber-Rich Chickpeas and Brown Rice:     Chickpeas and brown rice provide a good amount of dietary fiber, which supports digestion and helps maintain stable blood sugar levels.

–     Nutrient-Dense:     The dish is enriched with vitamins and minerals from tomatoes, peas, and spices, contributing to a balanced diet and overall well-being.

 

Tips for a Perfect Meal:

 

–     Spice Level:     Adjust the spices according to your preference. Add more chili powder if you like extra heat.

–     Add-Ins:     Feel free to incorporate other vegetables such as bell peppers or spinach for added nutrition and flavor.

–     Make Ahead:     This dish keeps well in the refrigerator for up to 3 days and can be frozen for up to 3 months. Reheat thoroughly before serving.

 

Chickpea & Chicken Pulao with Brown Rice is a satisfying and nutritious meal that combines rich flavors with wholesome ingredients. Its perfect for a quick weeknight dinner or a meal prep option that will keep you energized throughout the week. Enjoy this flavorful dish thats both delicious and good for you!