Chana Dal Fry

Chana Dal Fry is a hearty and flavorful Indian dish made with split chickpeas, cooked to perfection and tempered with aromatic spices. This dairy-free delight is both nutritious and satisfying, making it a perfect supper option.

Ingredients

• Chana dal - 1 cup
• Water - 3 cups
• Onion - 1 medium, finely chopped
• Tomato - 1 medium, chopped
• Garlic - 3 cloves, minced
• Ginger - 1 inch, grated
• Green chili - 1, slit
• Turmeric powder - 1/2 teaspoon
• Cumin seeds - 1 teaspoon
• Mustard seeds - 1/2 teaspoon
• Salt - to taste
• Coriander powder - 1 teaspoon
• Garam masala - 1/2 teaspoon
• Oil (coconut or vegetable) - 2 tablespoons
• Cilantro - for garnish

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, bring 3 cups of water to a boil. Add the soaked chana dal and turmeric powder, reduce to a simmer, and cook for about 20-25 minutes, or until the dal is tender but not mushy.
3. In a separate pan, heat the oil over medium heat. Add the cumin seeds and mustard seeds, and let them splutter.
4. Add the chopped onion and sauté until it turns golden brown, about 5-7 minutes.
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, coriander powder, and salt. Cook until the tomatoes soften, about 5 minutes.
7. Once the chana dal is cooked, drain any excess water if necessary and add it to the onion-tomato mixture. Stir well to combine.
8. Add garam masala and adjust salt if needed. Cook for another 5 minutes, allowing the flavors to meld.
9. Garnish with chopped cilantro before serving.

Nutrition

• Calories: 270
• Protein: 12 g
• Carbs: 45 g
• Fiber: 12 g
• Sugar: 4 g
• Sodium: 250 mg
• Cholesterol: 0 mg
• Total Fat: 7 g
• Saturated Fat: 3 g
• Unsaturated Fat: 4 g
• Water: 0.5 L

Health Benefits

• Rich in protein and fiber, promoting digestive health.
• Contains essential vitamins and minerals, supporting overall wellness.

Tags