My Signature High-Protein Kala Chana Rice with High-Fiber Prunes Raita – The Perfect Pairing!
Hello, my lovely Meghna’s Food Magic family ! Happy to share bring you a truly special recipe that’s close to my heart. This isn’t just a meal; it’s a celebration of a perfect partnership. I’m so excited to share my signature High-Protein Kala Chana Rice paired with a refreshingly unique High-Fiber Prunes Raita. This dish is designed not just to tantalize your taste buds, but also to nourish your body and make you feel fantastic.
With the first bite, you’ll experience a wonderful contrast. The hearty, savory, and subtly spicy warmth of the Kala Chana Rice, perfectly paired with the tangy creaminess of the curd, refreshing coolness from the cucumber, and a delicate sweet and tart burst of flavor from the prunes in the raita. It’s a uniquely flavorful, and delightful experience for your tongue. This is a modern and healthy twist on a classic combination that proves that healthy eating can be both easy and incredibly delicious.
We all know just how fantastic but also essential protein is for our bodies, and let me tell you, Kala Chana (black chickpeas) are a total powerhouse! They’re loaded with plant-based protein, which is perfect for building muscle, keeping you full, and supporting your well-being. But some of you have mentioned that while you love adding protein to your meals, indigestion can be a bit of a concern – and I totally get it. That’s where the magic of this recipe comes in!
The secret behind elevating this dish from simply delicious to digestion-friendly is none other than the humble prune. Yep, you heard me right—prunes! These naturally sweet, fiber-rich gems are total game-changers. The fiber in prunes works wonders for digesting all that fabulous protein, so you can enjoy the Kala Chana without any discomfort. Plus, the subtle sweetness of the prunes in the raita pairs perfectly with the bold and spicy flavors of the kala chana rice. It’s a match made in foodie heaven! This truly showcases the essence of “Meghna’s Food Magic” – making healthy eating both easy and incredibly enjoyable!
I absolutely love using prunes from Chile for their top-notch quality and flavor, and you’ll be happy to know that you can easily find them online or at your local grocery store. This dish proves that wholesome, nutritious food can be made right at home with readily available ingredients.
Ingredients:
Kala Chana Rice:
● Ghee (2 tbsp)
● Bay leaves (few)
● Cinnamon stick (small stick)
● Cloves (3-4)
● Cumin seeds (2 tsp)
● Asafoetida/Hing (1/2 tsp)
● Ginger (small piece, finely chopped)
● Garlic (3-4 cloves, finely chopped)
● Onion (1 large, sliced)
● Salt (to taste)
● Chili powder (2 tsp)
● Turmeric/Haldi powder (1 tsp)
● Coriander/Dhania powder (2 tsp)
● Garam masala (1 tsp)
● Tomatoes (3-4, pureed)
● Overnight soaked Kala Chana
● Water (1/2 cup + 1 cup)
● Capsicum (small size, finely chopped)
● Carrot (small size, finely chopped)
● Rice (1 cup, soaked for half an hour)
● Coriander (for garnish)
Prunes Raita:
● Curd (1.5 cups, beaten)
● Cucumber (2 medium size, shredded)
● Prunes (6-8, finely chopped)
● Salt (as per taste)
● Roasted cumin seeds powder (1/2 tsp)
● Chili powder
Why Is This Dish A Nutritional Powerhouse?
Kala Chana (Black Chickpeas): A star ingredient, kala chana is an excellent source of plant-based protein, essential for muscle repair, growth, and overall body function. They also provide complex carbohydrates for sustained energy and are rich in iron, folate, and dietary fiber.
Rice: Our base carbohydrate, providing energy. When combined with pulses like kala chana, it forms a complete protein.
Prunes:
The unsung hero! Prunes are incredibly
high in dietary fiber, which promotes healthy digestion, prevents constipation, and aids in the absorption of nutrients. They also contain antioxidants, potassium, and vitamins K and A.
Curd (Yogurt): A probiotic powerhouse! Curd aids in digestion, boosts gut health, and is a good source of calcium and protein.
Vegetables: These add a spectrum of vitamins, minerals, and antioxidants, further boosting the nutritional profile and providing essential fiber.
Spices: Beyond flavor, these spices offer numerous health benefits, including anti-inflammatory and antioxidant properties, and aid in digestion.
Your Step-by-Step Guide to Culinary Perfection:
Kala Chana Rice:
1. Start by taking your kala chana. If you haven’t already, soak them overnight in plenty of water. This step is crucial for proper cooking and digestion.
2. In a separate bowl, measure out 1 cup of rice and rinse it thoroughly under cold water. Once rinsed, soak it in water for at least 30 minutes. This helps the rice cook evenly and become fluffy
3.Grab your pressure
cooker and place it on
medium heat. Add 2
tablespoons of ghee to
the cooker and let it melt
and get warm.
4.Once the ghee is hot,
carefully add a few bay
leaves, a small cinnamon
stick, and 3-4 cloves. Let
these whole spices sizzle
for a few seconds to
release their wonderful
aroma
5.Next, add 2
teaspoons of cumin
seeds to the hot ghee
and spices. Wait
patiently for the cumin seeds to crackle and turn a light golden brown. This indicates their flavors are infusing into the ghee.
- As soon as the cumin crackles, quickly add 1/2 teaspoon of asafoetida (hing). Give it a quick stir. Hing is known for its digestive benefits, making this dish even more gut-friendly.
7.Now, add your finely chopped ginger (a small piece) and 3-4 finely chopped garlic cloves. Sauté them for about 5 minutes, or until their raw aroma disappears and they turn a light golden color. Be careful not to burn them!
8. Add one large,
thinly sliced onion to the
cooker. Sprinkle in a
pinch of salt. Sauté the
onions on medium heat, stirring occasionally, until they turn translucent and are well cooked.
- Reduce the heat to low. Now it’s time to add some salt, stir, and then add your powdered spices: 2 teaspoons of chili powder, 1 teaspoon of turmeric powder, 2 teaspoons of coriander powder, and 1 teaspoon of garam masala.
- Stir the spices well with the onions, ginger, and garlic. Cook this masala for 5-7 minutes on low heat. Ensure it doesn’t stick to the bottom. A good masala is key to a flavorful rice dish!
- You’ll know the masala is perfectly cooked when it starts to release ghee from the sides. This indicates the flavors have melded beautifully.
12. Add the puree of 3-4 tomatoes to the cooked masala. Mix well and let it cook down until the tomato mixture thickens and the raw smell disappears.
- Now, drain your overnight-soaked kala chana and add them to the cooker. Stir them gently to coat them with the delicious masala.
14. Pour in 1/2 cup of water. Give everything a good mix.
- Close the lid of the pressure cooker. Cook on medium heat for 3 whistles. This will ensure the kala chana are tender and cooked through.
16. Once the 3 whistles are done, turn off the heat and let the pressure cooker cool down naturally. Do not open the lid forcefully.
17. Once the pressure has fully released, open the cooker. Add your finely chopped capsicum (small size) and finely chopped carrot (small size). These add color, crunch, and extra nutrients.
18. Drain the soaked rice and gently add it to the cooker.
19. Add 1 cup of water. Give everything a gentle stir, making sure not to break the rice grains.
20.Close the pressure cooker lid again. Cook for just one more whistle on medium heat. This will perfectly cook the rice and the vegetables.
- After the whistle, turn off the heat and let the pressure release naturally once more. Open the cooker, gently fluff the rice with a fork, and garnish generously with fresh coriander. Your High-Protein Kala Chana Rice is ready!
High-Fiber Prunes Raita:
1.In a medium-sized bowl, take 1.5 cups of beaten curd. Ensure it’s smooth and lump free.
2.Add 2 medium-sized shredded cucumbers to the curd. Cucumber adds a refreshing crunch and coolness.
3. Now for our star ingredient! Add 6-8 finely chopped prunes to the curd and cucumber mixture. The smaller the chop, the better the sweetness will infuse.
4. Add salt to taste. Remember, the kala chana rice also has salt, so be mindful.
5. Sprinkle in 1/2 teaspoon of roasted cumin powder. You can also add a pinch of chili powder if you prefer a slight kick, but it’s optional.
6. Using a spoon or whisk, gently mix all the ingredients together until well combined.
7. Cover the raita and refrigerate it for at least 30 minutes to an hour. Serving it chilled enhances its refreshing qualities and allows the flavors to meld beautifully.
There you have it! This is an awesome and super healthy meal that’s perfect for those days when you want something tasty, but also healthy. It’s my signature go-to recipe, perfect for family meals that you can whip up at home with ingredients you likely already have on hand! And trust me, once you try this, you will want to make this everyday!
Love, M ❤️
ChefMeghna#MeghnasFoodMagic
Ps. if you can’t get your hands on prunes, then you can easily swap them out for dates. But, keep in mind that while dates are delicious, they don’t quite pack the same digestive punch as prunes do because of their special fiber, but will taste just as good. Enjoy cooking!
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