Diabetes Recipes

Chickpea Rice (Channa Chawal)

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Chickpea Rice (Channa Chawal)
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Nutrition Facts

Serving Size: 2/3 Cup(s)

Makes: 8 Serving(s)


Amount Per Serving


Calories: 175


Total Fat: 3g


Saturated Fat: 0g


Cholesterol: 0mg


Sodium: 270mg


Total Carbohyrdates: 32g


Dietary Fiber: 4g


Protein: 5g


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About

Make this for: Dinner

Category: Rice, Beans & Potatoes

This Recipe Makes: 8 Serving(s)

What you'll need

  • 20 med black peppercorns, whole
  • 10 med cloves, whole
  • 2 med black cardamom, cracked
  • 1 med stick cinnamon (dalchini), broken into 1-inch pieces
  • 1 1/2 tsp. cumin seeds
  • 1 tbsp. canola oil
  • 1/2 cup minced onion
  • 2 tbsp. minced garlic
  • 2 tbsp. minced ginger
  • 1 tbsp. water
  • 1 can chickpeas, drained and rinsed
  • 1 cup brown basmati rice
  • 2 cup cold water
  • 1/2 tsp. salt

Instructions

  • Step 1
    Wash and soak rice for 20 minutes.
  • Step 2
    In a medium saucepan over Medium heat, add peppercorns, cloves, cardamom, cinnamon and cumin seeds and toast until fragrant; about 1 minute.
  • Step 3
    Add oil and allow to heat.
  • Step 4
    Add onions and cook until onions are golden brown; about 5 minutes.
  • Step 5
    Add garlic, ginger and 1 tbsp water. Cook for 3 minutes.
  • Step 6
    Add chickpeas and rice and water and stir. The water should be level with rice and chickpea mixture.
  • Step 7
    Bring to a boil over High heat. After 2 minutes, lower heat to Low
  • Step 8
    Add salt, stir, cover and simmer for 40 minutes or until water is absorbed.
  • Step 9
    Remove from heat, fluff with fork then cover and let sit for 5 minutes before serving.
  • Step 10
    TIPS: 1) Toast whole spices first when using them in dishes as the heat will bring out their flavour. By using spices and herbs, you will not need as much salt in your dishes. The salt has been reduced from the original recipe and the spices, garlic and ginger increased to maintain the flavour of the dish.
  • Step 11
    TIP 2) Add whole grains to your diet by switching to brown basmati rice instead of white. The cooking time for brown rice will be more than white but you will not notice a difference in flavour and it will add more fibre to your diet.
  • Step 12
    TIP 3) This rice dish will also freeze well. Place the rice in small containers and freeze. To serve, just thaw in the fridge and warm up.

Diabetic Exchanges

  • Fat: 1/2
  • Meats & Meat Substitutes: 1/2
  • Carbohydrate: 2