Chana Daal Fry

Chana Daal Fry is a flavorful and protein-packed Indian dish made from split chickpeas, seasoned with aromatic spices and herbs. This hearty meal is perfect for a satisfying dinner that nourishes both the body and soul.

Ingredients

• Chana dal - 100 grams
• Water - 500 ml
• Onion - 1 medium, finely chopped
• Tomato - 1 medium, finely chopped
• Garlic - 3 cloves, minced
• Ginger - 1 inch, grated
• Green chili - 1, slit
• Cumin seeds - 1 teaspoon
• Turmeric powder - 1/2 teaspoon
• Red chili powder - 1 teaspoon
• Garam masala - 1/2 teaspoon
• Cilantro - 2 tablespoons, chopped
• Oil - 2 tablespoons
• Salt - to taste

Steps

1. Rinse the chana dal under cold water until the water runs clear, then soak it in water for about 30 minutes.
2. In a pot, add the soaked chana dal and 500 ml of water. Bring it to a boil and then simmer for about 15-20 minutes until the dal is cooked but not mushy. Drain and set aside.
3. In a frying pan, heat the oil over medium heat. Add cumin seeds and let them sizzle for a few seconds.
4. Add the finely chopped onion and sauté until it turns golden brown.
5. Stir in the minced garlic, grated ginger, and slit green chili, and sauté for another 2 minutes until fragrant.
6. Add the chopped tomato, turmeric powder, red chili powder, and salt. Cook until the tomatoes are soft and the oil starts to separate.
7. Add the cooked chana dal to the pan and mix well. Cook for another 5-7 minutes, stirring occasionally to combine the flavors.
8. Sprinkle garam masala and chopped cilantro over the dal fry, and mix well before removing from heat.
9. Serve hot with rice or Indian bread.

Nutrition

• Calories: 290
• Protein: 14 g
• Carbs: 40 g
• Fiber: 10 g
• Sugar: 4 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, supporting muscle health.
• Rich in fiber, aiding digestion and promoting gut health.

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