Green chickpeas pulao (Choliya pulao/Hare chane ka pulao)
Also called: green chickpeas pulao, hare chane ka pulao, choliya pulao, hare chane pulao, hare chana pulav, hare chane rice, green chana pulao, hare chane pulav
Green chickpeas pulao, yaani choliya pulao, is that cozy seasonal rice dish that smells amazing the moment the jeera, cloves, cinnamon, and bay leaf hit the oil. You’ll often see it in winter lunches or Sunday meals, especially in North Indian homes, when fresh hare chane are in season and the kitchen feels extra warm and homely.
Per 1 plate (200g)
Nutrition Facts
| Nutrient | Per plate (200g) | Per 100g |
|---|---|---|
| Calories | 346.8 kcal | 173.4 kcal |
| Protein | 9.8g | 4.9g |
| Carbohydrates | 55.2g | 27.6g |
| Fat | 9.6g | 4.8g |
| Fiber | 6.4g | 3.2g |
| Sugar | 5g | 2.5g |
| Micronutrients (per 100g) | ||
| Sodium | 170.05 mg | |
| Calcium | 18.94 mg | |
| Iron | 0.95 mg | |
| Vitamin C | 5.43 mg | |
| Folate | 301.13 µg | |
What Goes Into It
Per serving (1 plate)
gastroenterology Gut Health Insight
This pulao brings a nice mix of carbs, fiber, and plant protein from rice + choliya, so it feels filling without being too heavy. The 6.4g fiber per plate can help keep digestion smoother, while green chickpeas add folate and a bit of iron for everyday nourishment. The whole spices like cumin, cinnamon, and cloves are nice for the gut too — they can support digestion and reduce that heavy, bloated feeling after rice. Practical tip: pair it with curd or a simple salad so the meal feels gentler on the stomach and more balanced.
Frequently Asked Questions
Is green chickpeas pulao healthy?
Yes, it can be a pretty balanced meal. One 200g plate gives about 346.8 kcal, 9.8g protein, and 6.4g fiber, so it’s more filling than plain rice and has the goodness of hare chane.
How many calories are in 1 plate of choliya pulao?
One plate of 200g choliya pulao has about 346.8 calories. Most of the calories come from rice and oil, while the green chickpeas add protein and fiber.
Can diabetics eat hare chane pulao?
They can, but portion size matters. A 200g serving has 55.2g carbs, so it’s better to keep the portion moderate and pair it with curd, salad, or sabzi to slow down the meal.
Is green chickpeas pulao good for weight loss?
It can fit, but it’s not a light dish. One serving has 346.8 kcal and 9.6g fat, so a smaller portion with extra salad or raita works better if you’re watching calories.
From the Shellel Blog
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download Get Shellel FreeNutrition data sourced from ICMR-NIN Indian Food Composition Tables (IFCT) and the Indian Nutrient Database (INDB 2024). Values are per standard serving and may vary with preparation method.