Black Chana Pulao (Kala Chana Pulao): A Protein-Rich One-Pot Meal

Black chana (kala chana, or black chickpeas) is usually cooked as a gravy or tossed into sundal. In this recipe from the Wholesome Living Through Food series, a collaboration between Yoga & You and Home Cooking, it goes into a fragrant pulao instead, cooked with basmati rice, whole spices and plenty of fresh mint and coriander. Everything is made in a single pressure cooker, so it's an easy weekday lunch or dinner, and it packs well in a lunchbox.

Why black chana?

Black chickpeas are a smaller, darker variety of chickpea with a firm bite and a nutty flavour. Like other pulses, they are a good source of plant protein and fibre, which makes them a satisfying, everyday staple in Indian vegetarian cooking. Combining them with rice in one dish makes a filling meal that needs little more than a bowl of raita or a salad alongside.

How the pulao comes together

The full ingredients and method are in the recipe card above. These are the steps that make the difference:

• Soak overnight. Soak the black chana for about 8 hours or overnight. As the cook explains in the video, soaking helps the chana cook faster and makes it easier to digest. Don't skip it, because black chana stays hard if it's cooked from dry.
• Cook the chana first, and keep the water. Pressure-cook the soaked chana with a pinch of turmeric and a little salt for 4–5 whistles, then let the pressure release naturally. The chana should be soft but still hold its shape. Save a cup of the cooking liquid: it goes back in to cook the rice and carries a lot of flavour.
• Bloom the whole spices. A mix of oil and ghee is heated with cumin seeds, cardamom, cinnamon, cloves and bay leaves until they release their aroma. This is the base of any good pulao.
• Build the masala. Sliced onions go in until soft and lightly golden, then ginger-garlic paste and slit green chillies, then tomatoes until they break down. The ground spices (cumin, coriander, Kashmiri chilli and garam masala) are cooked until the masala turns fragrant and glossy.
• Let the chana soak up the flavour. Stir the cooked chana into the masala and let it cook for a few minutes, so the spices infuse it, before adding the mint and coriander.
• Get the rice ratio right. Soak the basmati rice for 30 minutes. For 1 cup of soaked rice, 1 cup of liquid is enough in a pressure cooker. Cook on a medium flame for about 8 minutes and let the pressure drop on its own, so the rice finishes steaming without turning mushy.

Serving ideas

Serve the pulao hot with a cooling raita (our cucumber yogurt salad works well) or a simple onion-tomato salad. It also makes a good lunchbox meal, since it holds well and doesn't need a curry alongside.

Make it your own

• Other pulses: white chickpeas (kabuli chana), rajma or whole green moong all work. Adjust the soaking and pressure-cooking time to suit the pulse.
• Add vegetables: carrots, peas or beans can go in with the tomatoes for extra colour and fibre.
• Spice level: use fewer green chillies and less chilli powder for children. Kashmiri chilli powder adds colour without much heat.
• Without a pressure cooker: boil the soaked chana until tender, then cook the rice and masala in a covered heavy-bottomed pot, using about 1 1/2–2 cups of liquid per cup of rice and simmering on low heat until the liquid is absorbed.

If you enjoy pulse-based meals, try our protein-rich lentil patties, Ayurvedic khichdi or horsegram rice.

A note on diet

Individual nutritional needs vary. Chickpeas can cause bloating for some people, and soaking them well and cooking them thoroughly helps. If you have a legume allergy or have been advised to limit pulses, check with your doctor or a qualified nutritionist.