Chana Dal

India being a predominately vegetarian country, most of the daily protein is derived from ‘dal’; a widely-used term on the Indian subcontinent for these split and dried pulses. Several pulses are commonly found in the local markets,chickpeas being the pulse used in this recipe. The chickpea (Cicer arietinum) is a legume belonging to the family Fabaceae. Chickpea dal can also be used to make parathas. Chickpeas are without a doubt among India’s most consumed foods, most commonly enjoyed with rotis, chapatis (flatbreads) or rice. Regardless of how you choose to enjoy it, the Chana Dal is sure to delight your senses.

Health Benefits

Chana Dal has a high nutritional value.It is also a rich source of folate, phosphorous, zinc, and magnesium. Besan or Chana Dal flour is a healthy source of energy. Due to its high fibre content, it lowers cholesterol; it is a rich source of Vitamin C and is essential for normal growth and maintenance of body tissue. Its uses vary from human consumption to animal feed, and it is widely accepted worldwide as a good source of energy. More than just a quality food source, chickpeas were also used by the ancient Indians for aesthetic and cleansing purposes, a use still common today.

Ingredients

cup soaked chana dal: 1

oil: 2 tbsp

Mustard seeds: ½ tsp

cumin seeds: ½ tsp

dried chili: 1

Pinch of hing (asafoetida)

A few curry leaves

finely chopped ginger: 1 inch

cloves of garlic, finely chopped: 2

finely chopped green chilies: 2

onion and 1 tomato, finely chopped: 1

kashmiri chili powder: ½ tsp

Turmeric powder: ¼ tsp

coriander powder: ½

water: 2 cups

Finely chopped coriander leaves: 2 tbsp

salt to taste

How To Make Chana Dal

1. Cover the base of a pressure cooker with oil and heat. Add mustard andcumin seeds, red chili and curry leaves. Heat until the seeds splutter.
2. Add ginger, garlic and chili.
3. Add the chopped onions and fry until golden.
4. Add tomatoes and stir until soft.
5. Sauté together with the dried masalas.
6. Add the soaked chana, including the water.
7. Cook until the pressure cooker whistles 5-6 times.
8. Remove from the pressure cooker andgarnishwith the chopped coriander.
9. Serve with rice or roti.

Trivia

Chickpeasare one of the world’s earliest cultivated legumes, originating inin Middle Eastern households nearly 7,500 years ago.

Two varieties of Chana Dal are available in India: the Kabuli chana and the Desi chana. Chickpeas derive their name from the French ‘chiche’ and Latin ‘cicer’. Ground roast chickpeas were historically used as a coffee substitute.

Chana Dal can be used in salads and stews, eaten cold or fried orground into flour (‘gram flour’ or besan). Chickpeas form the basis of the famous ‘hummus pita’.

When you’re looking for a power-packed meal, look no further than this highly nutritious pulse. Pack it in a VayaTyffyn and feel like a superhero!