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Chana Pulao Casserole or Baked Spiced Chickpea Rice Casserole
5 from 153 votes

Chana Pulao Casserole or Baked Spiced Chickpea Rice Casserole

Chana Pulao Casserole is a baked rice dish combining soaked Basmati rice, chickpeas, and vegetables with a blend of Indian spices and aromatics. Onions and spices are first partially baked for flavor development before mixing in vegetables, chickpeas, spinach, rice, and water, then baking until the rice is tender. This casserole combines savory, spiced flavors with the texture of cooked rice and chickpeas.

Prep Time
10 mins
Cook Time
40 mins
Total Time
50 mins
Servings: 6
Calories: 282 kcal
Course: Main Course
Cuisine: Indian

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

    Cup of Yum
  1. 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.
  2. To the other half of the dish, add the vegetables and a generous pinch of salt and toss well.
  3. Bake at a preheated 400 degrees Fahrenheit (205 C) oven for 14-16 minutes or until the onion is golden.
  4. In the meanwhile, wash your rice if you haven't already and soak and set aside.
  5. Once the onion is golden, take the casserole dish out of the oven. Add in chopped tomato and mix well.
  6. 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.
  7. 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.
  8. 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.
  9. 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.
  10. 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

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%)

Nutrition Facts

Serving: 6 Serving

Amount Per Serving

Calories 282

% 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.