Dal Chana

Dal Chana is a nutritious and hearty Indian dish made from black chickpeas simmered in a flavorful blend of spices. Packed with protein and fiber, it makes for a satisfying dinner option that is both delicious and healthy.

Ingredients

• Black chickpeas - 200 grams (soaked overnight)
• Onion - 1 medium, finely chopped
• Tomato - 1 medium, chopped
• Ginger - 1 inch, grated
• Garlic - 3 cloves, minced
• Green chili - 1, slit
• Cumin seeds - 1 teaspoon
• Turmeric powder - 1/2 teaspoon
• Coriander powder - 1 teaspoon
• Garam masala - 1/2 teaspoon
• Cilantro - a handful, chopped
• Salt - to taste
• Oil - 1 tablespoon
• Water - 500 milliliters

Steps

1. Drain the soaked black chickpeas and rinse them under cold water.
2. In a pressure cooker, heat the oil over medium heat and add cumin seeds, allowing them to sizzle.
3. Add the chopped onion and sauté until golden brown.
4. Stir in the grated ginger, minced garlic, and slit green chili, cooking for another 2 minutes.
5. Add the chopped tomato and cook until it softens, about 3-4 minutes.
6. Sprinkle in the turmeric powder, coriander powder, and salt, stirring well to combine.
7. Add the soaked black chickpeas and pour in 500 milliliters of water.
8. Close the pressure cooker lid and cook for about 20-25 minutes on medium heat until the chickpeas are tender.
9. Once done, release the pressure, and add garam masala and chopped cilantro.
10. Simmer for an additional 5 minutes to let the flavors meld together before serving.

Nutrition

• Calories: 350
• Protein: 20 g
• Carbs: 50 g
• Fiber: 15 g
• Sugar: 5 g
• Sodium: 300 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, making it excellent for muscle repair and growth.
• Rich in dietary fiber, promoting digestive health and satiety.

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