Bihari Chura Daal

Bihari Chura Daal is a hearty and nutritious dish made with flattened rice and spiced lentils, reflecting the vibrant flavors of Bihar. This gluten-free meal is perfect for a comforting dinner, packed with protein and fiber.

Ingredients

• Flattened rice (chura) - 100 grams
• Yellow split peas (moong dal) - 50 grams
• Water - 600 ml
• Onion - 1 medium, finely chopped
• Green chili - 1, slit
• Ginger - 1 teaspoon, grated
• Garlic - 2 cloves, minced
• Turmeric powder - 1/2 teaspoon
• Cumin seeds - 1/2 teaspoon
• Mustard oil - 2 tablespoons
• Salt - to taste
• Coriander leaves - for garnish

Steps

1. Rinse the yellow split peas (moong dal) under cold water until the water runs clear, then soak them in water for 15 minutes.
2. In a pot, bring 600 ml of water to a boil. Add the soaked moong dal, turmeric powder, and salt. Cook until the dal is soft, about 15 minutes.
3. In a separate pan, heat the mustard oil over medium heat. Add cumin seeds and let them splutter.
4. Add the chopped onion, green chili, ginger, and garlic to the pan. Sauté until the onions are golden brown.
5. Once the dal is cooked, add it to the sautéed onion mixture. Stir well and let it simmer for 5 minutes to blend the flavors.
6. In a large bowl, soak the flattened rice (chura) in water for 2-3 minutes until it softens. Drain and set aside.
7. Combine the softened chura with the dal mixture, mixing gently to combine. Adjust salt to taste.
8. Serve hot, garnished with fresh coriander leaves.

Nutrition

• Calories: 350
• Protein: 14 g
• Carbs: 55 g
• Fiber: 8 g
• Sugar: 2 g
• Sodium: 300 mg
• Cholesterol: 0 mg
• Total Fat: 10 g
• Saturated Fat: 1 g
• Unsaturated Fat: 9 g
• Water: 0.6 L

Health Benefits

• High in protein from lentils, supporting muscle health.
• Rich in fiber, aiding digestion and promoting gut health.
• Contains healthy fats from mustard oil, beneficial for heart health.

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