Chana dal, also known as split chickpeas, is a popular ingredient in Indian cuisine. It is made by splitting and removing the outer skin of brown chickpeas, resulting in a yellow, nutty-flavored legume. Chana dal is often used in soups, stews, and curries, and it can also be ground into flour for use in various recipes. It has a rich, creamy texture and is known for its ability to absorb flavors well. This versatile legume is not only delicious but also a staple in many vegetarian and vegan diets due to its high protein content and nutritional benefits.
Nutritional Value
Chana dal is packed with nutrients and offers several health benefits. Here is an approximate breakdown of the nutritional value for 1 cup (about 200g) of cooked chana dal:
Calories: 330-350 calories
Total Fat: 5-6g
- Saturated Fat: 0.5-1g
- Cholesterol: 0mg
- Sodium: 15-20mg
- Total Carbohydrates: 55-60g
- Dietary Fiber: 15-20g
- Sugars: 8-10g
- Protein: 20-25g
Vitamins and Minerals:
- Iron: 4-6mg
- Folate: 200-250mcg
- Magnesium: 70-80mg
- Potassium: 600-700mg
Find out recipe details below:
Main Ingredients:-
Chana Dal - 200 gm
Onion - 50 gm
Green Chilli - 1 nos
Chopped Coconut - 25 gm
Turmeric Powder - 1/2 tsp
Kashmiri Red Chilli Powder - 1/2 tsp
Garam Masala Powder - 1 tsp
Sugar - 1 tsp
Cumin Seeds - 1/2 tsp
Bay Leaves - 2 nos
Salt - as per taste
Homemade Ghee -2 tbsp
Coriander Leaves - for garnishing
Water as per requirement
Serves - 4-5
Procedure:-
Soak the Dal:
Rinse the chana daal thoroughly and soak it in water for about 1-2 hours.
Prepare the Tadka (Tempering) and cook the aromatics:
Heat 2 tbsp of homemade ghee in a cooker over medium heat.
Add cumin seeds and bay leaves to the hot ghee. Let them splutter.
Add the finely chopped onion and slit green chilli to the pan.
Sauté until the onions turn golden brown.
Spice it up and Cook the Daal:
Add the soaked daal into a pressure cooker.
Add turmeric powder, Kashmiri red chilli powder, and garam masala powder.
Add salt to taste and 1 tsp of sugar.
Stir well and cook for another minute.
Add the chopped nariyal (coconut).
Add enough water to cover the daal and a bit more.
Sauté for another 2-3 minutes.
Pressure Cook:
Close the lid of the pressure cooker and cook on high heat until you hear the first whistle.
After the first whistle, reduce the heat to low and cook for another 3-4 whistles.
Turn off the heat and let the pressure release naturally.
Final Touches:
Once the pressure is released, open the lid and stir the daal.
If it’s too thick, you can add some water to achieve the desired consistency.
Garnish and Serve:
Transfer the cooked chana daal to a serving bowl.
Garnish with freshly chopped coriander leaves.
Serve hot with rice or roti.
Watch video here
0 Comments