This Expert Opinion is shared by Dr. Shilpa Joshi, Nutrionist, Mumbai.

It is very important to maintain high levels of immunity, especially in this pandemic. While there are many ways to boost your immunity, one of the ways is to include superior proteins in your diet. Dr. Shilpa Joshi shares a protein rich recipe that anyone can make at home.

Recipe Name – Chana Pulao with Veg Raita

• Recipe Servings: 2
• Prep Time: 30 mins (10 hours for soaking of chana)
• Cook Time: 45 mins
• Total Cook Time: 60-70 mins
• Difficulty Level: Easy
• Nutrition per serving: Protein 13.5 g, Fat 9 g, Carbs 50 g, Fibre 5.2 g, Calories: 350 kcal.

Ingredients For Channa Pulao

– Long grain basmati Rice: 1 cup (Brown basmati is preferred)
– Kabuli Channa : 1 cup (soak overnight)
– Spinach: ½ bunch (stems removed, wash thoroughly with salt water)
– Onion: 1 medium size (finely chopped)
– Tomato: 1 small finely chopped
– Garlic: 3-4 pods
– Ginger: 2inch piece
– Green chilles : 2-3 ( as per spice tolerance)
– Mixed spices whole : 3-4 each of cloves, pepper, 1 inch stick of cinnamon, 1 bay leaf
– Spice powders: chilly powder (as per taste), Haldi : ½ teaspoon, biryani masala: ½ -1 teaspoon
– Ground nut or Rice bran oil: 3 teaspoon

Ingredients For Veg Raita

– Long grain basmati Rice : 1 cup (Brown basmati is preferred)
– Beetroot (small) : 1 small ( peeled, blanched and grated)
– Onion: 1 small
– Finely chopped green chilles(optional)
– Jeera powder: ¼ teaspoon
– Dahi : 100ml
– Pepper/mustard powder (optional)
– Garnish (Optional)

Method of Preparation

Step 1. Wash and soak rice in water for about half and hour. Then drain it well in a collander
Step 2. Blend ginger, garlic, chillies and onion into a paste.
Step 3. Also blend tomatoes into a paste.
Step 4. Wash and blanch spinach in warm water for 2-3 mins, run under cool water and then blend it.
Step 5. Pressure cook channa with salt and ½ teaspoon oil in a pressure cooker.
Step 6. Heat 1 teaspoon oil. Once it heats add all the whole spices, and onion garlic ginger chillies paste to it. Fry till its slightly brown and the add tomato puree. Cook it till tomatoes are well done. Now add chille powder, turmeric powder and ½ teaspoon of biryani masala. Adjust the seasoning.
Step 7. Now, add rice and sauté it until it emits aroma (about 5-7 mins).
Step 8. Add spinach puree and cooked channa mix well and add double the amount of hot boiling water. Cover the rice.
Step 9. Let it cook on a low flame till rice cooks.
Step 10: For Raita, Mix grated beet with onion and add cold curd which is blended with salt and jeera powder. Mix and refrigerate.

We thank Dr. Shilpa Joshi for sharing this nutritious recipe with us.