ABOUT
Chana dal is produced by removing the outer layer of black chickpeas and then splitting the kernel. Chana dal is baby chickpea that has been split and polished. Chana dal is delicious, nutritious, and easy to digest. Chana dal contains no cholesterol or trans fats, and virtually no saturated fat or sodium. It’s a good source of zinc, and particularly rich in phosphorous and magnesium which builds strong bones and teeth plus works with Calcium to strengthen our bones. Also, Magnesium works in the formation of bones. Chana Dal is rich in the mineral Phosphorus which acts as a buffer – and helps to neutralize the acids and maintain pH levels in the body.
These lentils are also powdered to give besan or gram flour. They are a native food in India and are popular for their status for constructing pure and healthy meals. They are gluten-free and a great source of nutrients in a vegetarian diet. They are eaten as an accompaniment with cereals such as wheat (in form of roti or paratha) or rice. They help to generate a good amount of energy in the body.
This dal, with a distinctive nutty flavor, is rich in protein and is consumed by people aiming for weight loss. The USDA data says, one mere cup of chana dal has 39 grams of protein, 121 grams of carbohydrate, and 35 grams of dietary fiber. Thus it can be said to be super loaded with nutrients.
Apart from the customary dal preparation, the legume can be used in soups, curries, or even in salads.
NUTRITIONAL FACTS (100 G OF EDIBLE PORTION)
| Energy (kcal) | Carbohydrate (g) | Protein (g) | Fat (g) |
|---|---|---|---|
| 364 | 61 | 19 | 1 |
HEALTH BENEFITS
- Chana dal is high in fiber and helps to lower cholesterol.
- It also has a very low hypoglycemic index, which is important for those with diabetes.
- Chana dal is a helpful source of zinc, folate, calcium, and protein.
- It is low in fat and most of it is polyunsaturated.
- Chana dal is extremely delicious in taste, full of nutrition, and can be digested easily.
RECIPE AND NUTRITIONAL VALUE
Doodhichana
Ingredients
- Bottle Gourd 1/2 inch cubes 1/2 medium
- Split Bengal Gram 1/2 cup
- Oil 3 tablespoons
- Asafoetida a pinch
- Mustard seeds 1/2 teaspoon
- Cumin seeds 1 teaspoon
- Curry leaves 7-8
- Ginger chopped 1/2 inch piece
- Onions chopped 2 medium
- Red chili powder 1 teaspoon
- Turmeric powder 1/4 teaspoon
- Salt to taste
- Garam masala powder 1 teaspoon
- Fresh coriander leaves chopped 2 tablespoons
Nutritional Info
This information is per serving.
-
Calories
850 Kcal
-
Carbohydrates
78 gm
-
Protein
12 gm
-
Fat
8 gm
Method
Step 1
Wash and soak chana dal in one and a half cups of water for an hour. Drain and keep aside.
Step 2
Heat oil in a pressure cooker, add asafoetida, mustard seeds, cumin seeds, curry leaves, ginger, and onions, and saute till the onions turn light brown.
Step 3
Add chana dal and chopped green chilies. Stir. Add red chili powder, turmeric powder, and salt. Mix and continue to sauté for three to four minutes.
Step 4
Add doodhi pieces and mix. Add garam masala powder and chopped coriander leaves.
Step 5
Put the lid on and pressure cook for five minutes. Open the lid when pressure is fully released and serve hot with chapatis.
REFERENCE
https://food.ndtv.com/food-drinks/5-dals-you-can-add-to-your-daily-diet-2185550
Nutritive value of Indian food by C. Gopalan
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