Description
Chana dal, also known as split Bengal gram, is a type of yellow pulse that is popular in Indian cuisine. It is high in protein, fiber, and various essential vitamins and minerals, making it a healthy addition to any diet.
Chana dal is typically cooked by boiling it with water and spices until it becomes soft and creamy. It can be enjoyed on its own as a side dish or used as a base for more complex dishes such as chana dal fry or dal tadka or dal parathas.
Chana dal is also known by several other names depending on the region and language such as:
- Split Bengal gram (popularly known)
- Cholar dal (in Bengali)
- Kadale bele (in Kannada)
- Kadalai paruppu (in Tamil)
- Senaga pappu (in Telugu)
- Harbhara dal (in Marathi)
- Chana dal (in Hindi)
- Channa dhal (in Punjabi)
- Chanaka parippu (in Malayalam)
- Gram dal (in English)
Including chana dal in your diet can provide a wide range of health benefits and help you maintain a healthy and balanced diet.
Benefits of Chana/Channa Dal
- Rich in protein: Chana dal is a great source of plant-based protein. It contains about 20-22 grams of protein per 100 grams, which makes it an excellent food choice for vegetarians and vegans.
- Lowers cholesterol: Chana dal is high in dietary fiber, which helps reduce cholesterol levels in the body. A diet rich in fiber also helps in preventing heart disease and stroke.
- Regulates blood sugar: Chana dal has a low glycemic index, which means it releases sugar slowly into the bloodstream. This helps regulate blood sugar levels and prevents spikes in blood sugar.
- Provides energy: Chana dal is a great source of complex carbohydrates that provide long-lasting energy to the body. It also contains iron, which helps in carrying oxygen to the cells, providing energy and preventing fatigue.
- Promotes digestion: The high fiber content in chana dal helps in regulating bowel movements and prevents constipation. It also helps in maintaining a healthy gut by promoting the growth of good bacteria.
- Boosts immunity: Chana dal is rich in vitamins and minerals, including vitamin B, iron, magnesium, and zinc, which help boost the immune system and prevent infections.
Chana Dal Recipe
Ingredients: (serves 4-5)
- 1 cup chana dal (split Bengal gram)
- 4 cups water
- 1/2 teaspoon turmeric powder
- 1 teaspoon salt (or to taste)
- 1 tablespoon oil or ghee (clarified butter)
- 1 teaspoon cumin seeds
- 1/2 cup chopped onion
- 2 garlic cloves, minced
- 1/2 cup chopped tomato
- 1 green chili, chopped (optional)
- 1/2 teaspoon garam masala (optional)
- 1 tablespoon chopped cilantro (coriander) leaves for garnish
Instructions:
- Rinse the chana dal thoroughly in water until the water runs clear.
- In a pressure cooker or a pot, add the dal, water, turmeric powder, and salt.
- If using a pressure cooker, cook on high heat for 4-5 whistles.
- If using a pot, give a boil on high, cover and simmer on low heat until the dal is soft and fully cooked (about 30-35 minutes).
- Once the dal is cooked, use a whisk or spoon to mash a bit.
- In a separate pan, heat oil or ghee. Add cumin seeds and fry until they suptter/crack.
- Add chopped onion and sauté until the onion becomes translucent. Add Garlic and sauté.
- Add the chopped tomato and green chilli (if using) and cook until the tomato becomes soft.
- Pour the tomato-onion mixture into the dal and mix well. Add more water if needed to achieve your desired consistency.
- Add garam masala (if using) and let the dal simmer for another 2-3 minutes.
- Garnish with chopped coriander leaves and serve with rice or roti.
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