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samak chawal and chana recipe for Navratri fasting, healthy weight loss recipe with millets and chickpeas
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5 from 1 vote

Millet and Chickpeas | Sama Chawal and Chana - Fasting Recipe

Millet and Chickpeas is a healthy and delicious meal with under 500 calories prepared using simple ingredients from your kitchen.
Prep Time10 minutes
Cook Time20 minutes
Total Time30 minutes
Course: Dinner, Lunch
Cuisine: Indian, north indian, South Indian
Diet: Vegan
Servings: 4
Calories: 436kcal
Author: Kushi

Equipment

Ingredients

For Sama Ke Chawal (Millet )

  • 2 ½ cups Water
  • 1 cup Samo Rice (or any variety of millet )
  • ½ teaspoon Salt

For the Chickpeas Stir Fry

  • 1 tablespoon Oil
  • 1 teaspoon Cumin seeds
  • 5 to 6 Curry leaves
  • 2 Dry Red chilies
  • 2 Green chilies (finely chopped)
  • 1 cup Dried chickpeas (or use 2 to 3 cups of canned cooked chickpeas)
  • 1 Carrot , boiled
  • 1 teaspoon Salt
  • ½ teaspoon Coriander powder
  • ¾ teaspoon Garam masala powder
  • Juice of 1 lemon
  • 2 tablespoon Coriander leaves , finely chopped

Instructions

Cook Millet on the Stovetop

  • First, bring water to boil in a pan.
    2 ½ cups Water
  • While the water is coming to a boil, nicely wash and drain the millet in water. Add the millet along with salt and cover the pan with the lid. Cook for 10 to 12 minutes or until the millet is cooked through completely.
    1 cup Samo Rice, ½ teaspoon Salt

Chickpeas Stir Fry

  • Soak dried chickpeas in water overnight. Pressure cook the soaked chickpeas for 3 whistles the following day. Let the pressure release naturally. Note: You can skip the cooking step if you are using canned chickpeas.
    1 cup Dried chickpeas
  • Heat oil in a pan on medium flame. To this, add cumin seeds and saute for a few seconds. Add curry leaves, red chilies, and green chilies, and continue to saute for a minute.
    1 tablespoon Oil, 1 teaspoon Cumin seeds, 5 to 6 Curry leaves, 2 Dry Red chilies, 2 Green chilies
  • Add the cooked chickpeas (drain off the water), chopped and boiled carrot, salt, coriander powder, garam masala powder, and lemon juice, and mix. Cook this on a medium flame for 4 to 5 minutes.
    1 Carrot, 1 teaspoon Salt, ½ teaspoon Coriander powder, ¾ teaspoon Garam masala powder, Juice of 1 lemon
  • Finally, garnish it with coriander leaves and mix. Switch off the flame.
    2 tablespoon Coriander leaves

Serving suggestion

  • This recipe serves 4. On a serving plate, add cooked millet, then top it with stir-fried chickpeas and enjoy. Each serving is a complete protein-packed meal under 500 calories.

Video

Notes

  • I have used barnyard millet, also called sama ke chawal or varai in India. You can use any variety of millet like foxtail, pearl, ragi, kodo millet, little millet, or quinoa. The steps in how to cook millet remain the same.
  • Chickpeas are my favorite bean variety. You can use Kabuli chana or Kala chana, kidney beans (rajma), white beans, great northern beans, black beans, navy beans, etc.
  • As I have prepared it for Navratri fasting, I have limited the vegetables to only carrots. You can also add cauliflower, broccoli, green peas, corn, spinach, or capsicum. Use any variety of veggie combinations to make your dish more nutritious and colorful.
  • If you prepare it on regular days, you can also saute onion and garlic before adding boiled chickpeas for stir-fry.

Nutrition

Calories: 436kcal | Carbohydrates: 75g | Protein: 16g | Fat: 9g | Saturated Fat: 1g | Polyunsaturated Fat: 4g | Monounsaturated Fat: 3g | Trans Fat: 0.01g | Sodium: 1565mg | Potassium: 707mg | Fiber: 15g | Sugar: 9g | Vitamin A: 2868IU | Vitamin C: 77mg | Calcium: 89mg | Iron: 5mg