Chana Daal Curry

Chana Daal Curry is a hearty and nutritious Indian dish made from split chickpeas, simmered with aromatic spices and herbs. This protein-packed meal is perfect for a satisfying dinner and pairs beautifully with rice or flatbreads.

Ingredients

• Chana dal - 1 cup (200g)
• Water - 4 cups (1 liter)
• Onion - 1 medium, finely chopped
• Tomato - 1 medium, diced
• Ginger - 1 inch, grated
• Garlic - 3 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
• Fresh cilantro - a handful, chopped (for garnish)
• Oil - 2 tablespoons

Steps

1. Rinse the chana dal under cold water until the water runs clear, then soak it in water for at least 30 minutes.
2. In a pot, heat the oil over medium heat. Add cumin seeds and let them sizzle for a few seconds.
3. Add the chopped onions and sauté until they turn golden brown.
4. Stir in the grated ginger, minced garlic, and slit green chili. Cook for another 2 minutes until fragrant.
5. Add the diced tomatoes, turmeric powder, coriander powder, and salt. Cook until the tomatoes are soft and the mixture is thickened.
6. Drain the soaked chana dal and add it to the pot along with 4 cups of water. Stir well.
7. Bring the mixture to a boil, then reduce the heat to low. Cover and simmer for 25-30 minutes, or until the dal is tender.
8. Once cooked, stir in the garam masala and adjust the seasoning if necessary.
9. Garnish with fresh cilantro before serving.

Nutrition

• Calories: 350
• Protein: 20 g
• Carbs: 55 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: 0.5 L

Health Benefits

• High in protein, making it a great option for muscle building and repair.
• Rich in dietary fiber, which aids digestion and promotes a healthy gut.

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