Chana Daal

Chana Daal is a nutritious and hearty Indian dish made from split chickpeas, offering a delightful balance of spices and flavors. Perfect for a healthy lunch, it is rich in protein and fiber, making it a satisfying choice.

Ingredients

• Chana daal - 1 cup (200g)
• Water - 4 cups (1 liter)
• Onion - 1 medium, finely chopped
• Tomato - 1 medium, chopped
• Ginger - 1 inch piece, grated
• Garlic - 2 cloves, minced
• Green chili - 1, slit
• Turmeric powder - 1/2 teaspoon
• Cumin seeds - 1 teaspoon
• Coriander powder - 1 teaspoon
• Garam masala - 1/2 teaspoon
• Salt - to taste
• Oil or ghee - 1 tablespoon
• Cilantro - for garnish, chopped

Steps

1. Rinse the chana daal under cold water until the water runs clear. Soak it in water for about 30 minutes, then drain.
2. In a pot, add the soaked chana daal and 4 cups of fresh water. Bring to a boil, then reduce the heat to low and simmer for about 20-25 minutes, or until the daal is tender.
3. In a separate pan, heat oil or ghee over medium heat. Add cumin seeds and let them sizzle for a few seconds.
4. Add the chopped onion and sauté until golden brown. Then, add ginger, garlic, and green chili, cooking for another 2-3 minutes.
5. Stir in the chopped tomato, turmeric powder, coriander powder, and salt. Cook until the tomatoes soften.
6. Once the daal is cooked, add it to the onion-tomato mixture. Stir well and let it simmer together for 5-10 minutes to combine the flavors.
7. Add garam masala and mix well. Remove from heat and garnish with chopped cilantro before serving.

Nutrition

• Calories: 300
• Protein: 15 g
• Carbs: 45 g
• Fiber: 12 g
• Sugar: 3 g
• Sodium: 200 mg
• Cholesterol: 0 mg
• Total Fat: 8 g
• Saturated Fat: 1 g
• Unsaturated Fat: 7 g
• Water: 0.5 L

Health Benefits

• High in protein, supporting muscle health and repair.
• Rich in dietary fiber, promoting digestive health.

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