June 18, 2014

Garbanzo beans spinach pulav/Green chick peas pilaf using frozen spinach/chana palak pulav/Choliya recipes/Indian Vegetarian one pot meals/step by step pictures/chick peas health benefits/Mahas own recipes


These are the two recipes with same main ingredients and with some small differences..Actually,first I cooked frozen spinach garbanzo beans pulav and after the complete cooking came to know that i forgotten step wise pictures..Edited the first recipe pics and kept in draft...After few days again using the remaining frozen spinach cubes prepared pulav.But this used green chick peas which brought from india instead of white chick peas..The two methods are almost same except using the different chick peas..Pulav recipes are fine for lunch,also well goes in tiffin boxes..There are so many variations are there in cooking pulav`s like,you can use green chili for spice instead of red chili powder..Milk,yogurt or cream for rich taste.Using brown rice if you are very strict about health etc.It`s difficult to find fresh spinach in foz,so I went with frozen one.But  if possible you can try with fresh chopped spinach too...This is my way of cooking pulav and it`s very easy make except soaking part of the chick peas and saves your time when the main ingredients are handy.Try this 


GREEN CHICK PEAS HEALTH BENEFITS:

Green chickpeas are rich in B-vitamins, which help your body use carbohydrates, protein and fat from food. Each 1/2 cup has more than 100 percent of your daily requirement for folate, a B vitamin that plays a role in your body's production of red blood cells and genetic material. It also protects unborn babies from developing neural tube defects. This serving of green chickpeas provides nearly half of the thiamine and vitamin B-6 you need daily, as well as a sixth of your daily requirement for riboflavin and a tenth of your niacin requirement.


SPINACH HEALTH BENEFITS:

  1. This is a very nutrient-dense food. It’s low in calories yet very high in vitamins, minerals and other phytonutrients. When you consume this healthy food,you don’t need to worry about your weight-loss diet as you take in abundant, good-for-you nutrients.This leafy green is an excellent source of vitamin K, vitamin A, magnesium, folate, manganese, iron, calcium, vitamin C, vitamin B2, potassium, and vitamin B6. It’s a very good source of protein, phosphorus, vitamin E, zinc,dietary fibre and copper. Plus, it’s a good source of selenium, niacin, and omega 3 fatiacids.
  2. One of the benefits of spinach is that this green is readily available, nearly all over the world. Even though, with its abundant nutrient profile, it sounds like an amazing super food, it’s still easy to find in the market or easy to grow. In addition, it’s affordable.

WHITE CHICK PEAS HEALTH BENEFITS:

The dietary fiber in garbanzo beans also works to increase the weight and size of your stool and soften it, according to MayoClinic.com. If you have diarrhea, eating a diet high in fiber can help to bulk it up and make it easier to pass. Dietary fiber also helps to prevent hemorrhoids.

This beans contain dietary fiber, which helps to lower blood cholesterol levels. According to MayoClinic.com, a diet high in fiber reduces blood pressure, lowers low-density lipoprotein, or LDL, cholesterol levels and eases inflammation. High LDL levels can lead to heart attack, stroke and heart disease.




CATEGORY- RICE/LUNCH/MAIN COURSE/PULAV
PREPARATION TIME- 15 MINUTES
COOKING TIME- 20  MINUTES


WHAT YOU NEED

White or green chick peas-2 cups
basmati rice-2 cups
frozen spinach cubes-4-5
salt
red chili powder
garam masala-1 tsp
coriander+cumin powders-1/2 tsp+1/2 tsp
ginger garlic paste (GGP)-1/2 tbsp
fresh cilantro or mint leaves-1 tbsp chopped
oil-2 tbsp
cumin seeds- 1tsp
cinnamon stick-1 inch
cloves-3
cardamom pods-2
bay leaf-1




HOW TO COOK

Wash rice twice and soak in enough water for 20-30 minutes..Un freeze spinach and wash once.Keep it in colander..

The day you cook before night wash and soak chik peas in water for.Or at least 8 hours.Then pressure cook for 3-4 whistles and drain in colander.

Now heat pan with oil and saute cumin seeds,cinnamon stick,cloves,cardamom pods,bay leaf.
Then add chopped onion,little bit salt and fry till soft..

Next add GGP and fry till raw smell oozes out.Then add pressure cooked chick peas and mix well.

After 2 minutes add all spice powders and mix gently.After a minute add spinach leaves,cilantro+mint leaves and mix..

Cook this for 5 minutes in medium flame and add soaked rice with enough water..Cook til done in medium flame and serve hot with raita and pickle.






MAHAS NOTES

After adding rice shift the whole rice mix into rice cooker and plug it..Will done automatically.

Use fresh spinach and any other vegetables if you like for good health.

Basmati rice is very good for pulav recipes,but if don`t have go with normal rice.

Along with water add  1-2 tbsp of cream or reduce water quantity add some milk for rich taste.

You can add tomato,If you want then add it  after frying onions..


BYE BYE..CATCH YOU SOON...


HAPPY COOKING!!HAPPY BLOGGING!!

YES..TRUE ONE


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