Chana Pulao Casserole or Baked Spiced Chickpea Rice Casserole
User Reviews
5
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Prep Time
10 mins
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Cook Time
40 mins
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Total Time
50 mins
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Servings
6
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Calories
282 kcal
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Course
Main Course
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Cuisine
Indian
Chana Pulao Casserole or Baked Spiced Chickpea Rice Casserole
Description
This casserole features a flavorful blend of chopped onion, garlic, spices (coriander, turmeric, cardamom, black pepper, cayenne or paprika, and garam masala), cooked partly in oil then baked until golden. Vegetables like carrots, peas, or green beans, along with tomatoes and spinach, are combined with canned chickpeas and washed, soaked Basmati rice. The mixture is seasoned and baked covered until the rice cooks through and the flavors meld.
The dish offers aromatic, mildly spiced rice with tender chickpeas and vegetables, delivering complexity from the layered spices and a moist, fluffy texture from careful soaking and baking of the rice. The bay leaves and garam masala contribute characteristic Indian pulao flavor.
Chana Pulao Casserole can serve as a wholesome vegetarian main or substantial side dish. The recipe allows substitutions such as different beans or grains and varied spice profiles, adapting the flavor and texture. It also suggests variations like no onion garlic or brown rice versions with adjusted cooking times.
Partially cooking the onions and spices before adding the rest ensures depth of flavor. Checking the rice doneness around 35 minutes into baking prevents over or undercooking. Stirring mid-bake distributes ingredients evenly. Using a foil covering helps the rice steam and cook evenly without drying.
Ingredients
- 2 teaspoons neutral cooking oil generic cooking oil
- 1/2 cup onion chopped
- 2 cloves garlic minced
- 2 bay leaf
- 1.5 teaspoons ground coriander
- 1/2 teaspoon Turmeric
- 1/2 teaspoon ground cardamom
- 1/4 teaspoon black pepper
- 1/4 teaspoon cayenne or use paprika for less heat
- 1 - 2 teaspoon garam masala or curry powder or biryani masala
- 1 cup peppers carrots, peas, green beans, or other vegetables of choice, chopped
- 3/4 teaspoon salt divided
- 1/2 cup tomato chopped
- 1 cup spinach or 2 cips chopped or baby fresh spinach, frozen, thawed
- 15 ounce chickpeas canned, drained or 1.5 cups cooked
- 1 cup white Basmati rice washed and soaked for at least 15 minutes
- 2 cups water
- cilantro lime juice; for garnish
- lime lime juice; for garnish
Instructions
- To a 9x12 or similar size casserole dish, add the oil and spread. On one half of the dish, Add the onion, garlic, and toss to coat with the oil. Then add in all of the spices, generous pinch of salt and bay leaves and mix well.
- To the other half of the dish, add the vegetables and a generous pinch of salt and toss well.
- Bake at a preheated 400 degrees Fahrenheit (205 C) oven for 14-16 minutes or until the onion is golden.
- In the meanwhile, wash your rice if you haven't already and soak and set aside.
- Once the onion is golden, take the casserole dish out of the oven. Add in chopped tomato and mix well.
- Add in spinach, chickpeas, rest of the salt, drained rice, and water and mix well. Then even it out. Cover with a foil or a clean baking sheet and put it in to bake for 35-45 minutes.
- Check at 35 minute mark if the rice is done. Also stir at that point. Depending on your oven, the rice and the baking dish, the rice will get done in the 35-45 minute range.
- Then take the dish out. Let it sit covered for another 5 minutes then fluff it up. Taste and adjust flavor if needed. garnish with some cilantro and lime juice.
- I like to serve this with a simple Raita (Indian yogurt dip, see below) or with chutneys or salsa or with Indian curries or dal.Storage: store refrigerated in a closed container for upto 4 days.
- For the raita, in a bowl mix 1/2 cup non dairy yogurt, 1/4 cup of more water, add in finely chopped 1/4 cup onion or cucumber, some chopped cilantro, 1/4 tsp salt, 1/4 tsp cumin and some cayenne as needed. Mix and serve on the side.
Notes
- Substitute beans like white beans or kidney beans if desired; grains such as quinoa can replace rice for variations.
- Try different spice blends like chipotle chili powder, Ethiopian Berbere, Jamaican curry powder, or Creole seasoning for flavor changes.
- For a no onion and garlic version, omit them and use julienned zucchini instead, adding dried fenugreek leaves with the spices; check earlier for doneness since zucchini cooks faster.
- To omit oil, use a glass or ceramic dish and replace oil with 2 to 4 tablespoons of broth or water; onions cook faster without oil so reduce baking time and stir frequently.
- Brown rice requires longer baking (about one hour); parboil before baking for best results and adjust water quantity accordingly.
Nutrition Information
Show DetailsNutrition Facts
Serving: 6Serving
Amount Per Serving
Calories 282 kcal
% Daily Value*
| Calories | 282kcal | 14% |
| Carbohydrates | 52g | 17% |
| Protein | 11g | 22% |
| Fat | 4g | 6% |
| Saturated Fat | 1g | 5% |
| Sodium | 336mg | 14% |
| Potassium | 457mg | 10% |
| Fiber | 9g | 36% |
| Sugar | 5g | 10% |
| Vitamin A | 4716IU | 94% |
| Vitamin C | 9mg | 10% |
| Calcium | 95mg | 10% |
| Iron | 3mg | 17% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
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