Tofu Garbanzo Beans/ Channa/ Chickpeas Rice

Tofu Garbanzo Beans/ Channa/ Chickpeas Rice

Serves: 3

Calories per Serving:441; Carb- 76g; Fat- 9g; Fiber- 8g; Protein – 15g

Preparation time: 10 M + Overnight soaking of chickpeas Cooking time: 20 M Total time: 30 M

Difficulty: Easy

Ingredients:

2.5 cups Cooked Rice (White/ Brown)

1 Pack Tofu

1 cup Garbanzo Beans/ Channa/ Chickpeas

1 Pepper (Capsicum)

3-4 Garlic Pods

2 Sprig Mint Leaves

1 Green Chilli

1 tsp Chilli Powder

0.5 tsp Black Pepper Powder

1 Lemon

3 tsp Oil

¾ tsp Salt

Method:

1. Soak Garbanzo beans/ Channa/ Chick Peas overnight and cook until soft. If using pressure cooker, cook for 3 whistles.
2. Drain the channa, season with chilli powder and some salt, pan fry using 0.5 tsp oil until the spice gets well coated over channa.
3. Cut tofu into cubes, heat 1.5 tsp of oil in a pan over high heat and fry the tofu cubes seasoned with little salt, pepper and a dash of lemon juice until it turns nice and brown on the sides.
4. Heat oil in a pan, add garlic, green chillies and fry until garlic turns golden brown.
5. Add the peppers, fry for a minute, add the cooked and seasoned tofu and chickpeas/ channa/ garbanzo beans.
6. Add in the cooked rice, chopped mint leaves, freshly squeezed lemon juice, black pepper powder, remaining salt, mix them well and leave it covered over low flame for 3 minutes.
7. Hot, Spicy, Tangy, Protein rich veggie rice bowl is ready to serve.

Click to read Scrambled Tofu with Vegetables recipe

Stepwise pictures:

Notes:

1. Mix and match different colored peppers to make it more colorful and nutritious.
2. Canned Garbanzo beans can be used instead of cooking from scratch.
3. You can use the water used for cooking garbanzo beans to make curry, in soups or just drink it if you have added little or no salt. But don’t waste it as it will be filled with leached minerals.
4. Adjust spice level according to your taste. The given quantity makes it medium spicy.
5. Add 4-5 drops of oil while cooking the rice to prevent it from sticking to each other. I used regular short grain rice, you can use basmati rice too for richer taste.

Micronutrient Values:

Try this recipe and let me know how it came out in the comment below. Thank you!