Dal Chana Fry

Dal Chana Fry is a flavorful, high-protein dish made from split chickpeas cooked with aromatic spices and veggies. It's a delicious and nutritious option for a wholesome Indian supper.

Ingredients

• Split chickpeas (chana dal) - 100 grams
• Onion - 1 medium, finely chopped
• Tomato - 1 medium, finely chopped
• Green chili - 1, slit
• Ginger - 1 inch, grated
• Garlic - 2 cloves, minced
• Cumin seeds - 1 teaspoon
• Turmeric powder - 1/2 teaspoon
• Red chili powder - 1 teaspoon
• Garam masala - 1/2 teaspoon
• Salt - to taste
• Oil - 2 tablespoons
• Coriander leaves - for garnish

Steps

1. Rinse the chana dal under cold water until the water runs clear. Soak it in water for 15 minutes, then drain.
2. In a pan, heat the oil over medium heat. Add cumin seeds and let them splutter.
3. Add chopped onion, green chili, ginger, and garlic. Sauté until the onion turns golden brown.
4. Add the chopped tomato and cook until it softens.
5. Stir in turmeric powder, red chili powder, and salt. Mix well.
6. Add the soaked chana dal and 300 ml of water. Bring to a boil, then reduce the heat and simmer for 15-20 minutes, or until the dal is cooked but retains some bite.
7. Sprinkle garam masala and mix gently. Adjust seasoning if necessary.
8. Garnish with chopped coriander leaves and serve hot.

Nutrition

• Calories: 320
• Protein: 15 g
• Carbs: 45 g
• Fiber: 12 g
• Sugar: 4 g
• Sodium: 500 mg
• Cholesterol: 0 mg
• Total Fat: 10 g
• Saturated Fat: 1 g
• Unsaturated Fat: 9 g
• Water: 0.3 L

Health Benefits

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

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