Baked Chana Dal

Baked Chana Dal is a flavorful and nutritious vegan dish featuring spiced split chickpeas baked to perfection. This dish is rich in protein and fiber, making it a hearty meal option for any time of day.

Ingredients

• Chana dal - 100 grams
• Onion - 1 medium, finely chopped
• Tomato - 1 medium, chopped
• Garlic - 2 cloves, minced
• Ginger - 1 teaspoon, grated
• Green chili - 1, finely chopped
• Cumin seeds - 1 teaspoon
• Turmeric powder - 1/2 teaspoon
• Red chili powder - 1/2 teaspoon
• Garam masala - 1 teaspoon
• Fresh coriander - 2 tablespoons, chopped
• Olive oil - 1 tablespoon
• Salt - to taste
• Water - 300 ml
• Lemon juice - 1 tablespoon

Steps

1. Preheat the oven to 180°C (350°F).
2. Rinse the chana dal under cold water until the water runs clear and soak it in water for at least 2 hours.
3. Drain the soaked chana dal and place it in a pot with 300 ml of water. Bring to a boil, then reduce heat and simmer for about 15 minutes until just tender. Drain and set aside.
4. In a skillet, heat olive oil over medium heat. Add cumin seeds and let them sizzle for a few seconds.
5. Add chopped onions, and sauté until they are golden brown.
6. Stir in minced garlic, grated ginger, and green chili. Cook for another 2 minutes until fragrant.
7. Add chopped tomatoes, turmeric powder, red chili powder, and salt. Cook until the tomatoes soften and the oil starts to separate, about 5 minutes.
8. Mix in the cooked chana dal and garam masala. Stir well to combine and cook for an additional 2-3 minutes.
9. Transfer the mixture to a baking dish, spread it evenly, and bake in the preheated oven for 20-25 minutes.
10. Remove from the oven, drizzle with lemon juice, and garnish with fresh coriander before serving.

Nutrition

• Calories: 320
• Protein: 14 g
• Carbs: 50 g
• Fiber: 15 g
• Sugar: 5 g
• Sodium: 300 mg
• Cholesterol: 0 mg
• Total Fat: 10 g
• Saturated Fat: 1 g
• Unsaturated Fat: 9 g
• Water: 0.3 L

Health Benefits

• High in protein and fiber, promoting digestive health.
• Rich in vitamins and minerals, supporting overall health.

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