When I first started graduate school, I became deeply interested in cooking Indian food at home. As a vegetarian, I found it affordable, satisfying, and full of variety. Even though there was an Indian restaurant directly behind my apartment complex, I still preferred making my own meals a few times each week. Cooking at home gave me control over the ingredients, the spice level, and the way each dish fit into my week.
One of the biggest challenges of learning Indian cooking was building a well-stocked spice pantry. Once I had the essential spices on hand, cooking became much easier and more enjoyable. A helpful tip is to buy spices in bulk when possible and refill small jars as needed. This usually costs less, and it helps keep the spices fresher. Spices lose aroma, flavor, and some of their beneficial qualities the longer they sit in a cabinet. If you have ever opened a very old jar of dried oregano and noticed that it smelled more like dust than herbs, you already know why freshness matters.
While searching for new vegetarian Indian recipes, I discovered chana dal. Chana dal is also known as Bengal gram or kala chana, and it comes from a variety of chickpea called Desi. These chickpeas are smaller and darker than the more common chickpeas many people know, with a rough outer coat. They are widely cultivated in India and across much of the Indian Subcontinent, as well as in places such as Ethiopia, Mexico, and Iran. Compared with other chickpea varieties, Desi chickpeas are known for their higher fiber content and lower glycemic index, which means they tend to have a gentler effect on blood sugar and insulin. The chana dal sold in stores is usually split and skinned, revealing its bright yellow interior.
Chana dal is a versatile ingredient for healthy vegetarian cooking. It can be served in soups, curries, salads, and grain bowls, or spooned over rice, quinoa, or another favorite grain. It can also be tossed with olive oil or coconut oil, seasoned with spices, and roasted for a crunchy snack. Like larger chickpeas, chana dal can even be blended into a flavorful hummus-style dip.
The chana dal recipe below has become one of my favorite ways to prepare it. Over time, I have made small adjustments by changing the spice balance and adding green peas. The peas bring a mild sweetness and a pleasant texture that contrasts nicely with the soft, creamy dal. I often double the recipe so I have enough for several meals during the week, with extra portions to freeze for busy days when I do not have the time or energy to cook from scratch.
There are many reasons to love this chana dal recipe. It is flavorful, nourishing, and a friendly introduction to Indian cooking because the method is simple and the seasoning can be adjusted to suit your taste. This is especially helpful if you are new to cooking Indian food or even new to eating it. Chana dal also offers plenty of dietary fiber and protein, along with minerals such as calcium, phosphorus, iron, zinc, manganese, and copper. The turmeric adds warm color and is also valued for its anti-inflammatory properties.
Another benefit of this recipe is how well it adapts to leftovers. As the dal sits in the refrigerator, it thickens, making it easy to use in different ways throughout the week. You can eat it cold over salad greens, tuck it into a wrap, or reheat it and serve it over rice, quinoa, or another grain. If you prefer a soup, simply add water or broth while reheating until it reaches the consistency you like. Stir in spinach or other greens near the end for extra flavor and nutrition.
Chana Dal
Jocelyn Weiss
3 hrs
40 mins
3 hrs 40 mins
4 servings
Ingredients
- 1 cup chana dal
- 3 cups water
- 1 teaspoon salt
- 1/4 teaspoon cayenne
- 1/4 teaspoon turmeric powder
- 1/4 teaspoon cumin powder
- 1/4 teaspoon coriander powder
- 1/4 teaspoon asafetida, optional, see note
- 1 Tablespoon tamarind pulp, or 1 Tablespoon lemon juice and 1 teaspoon sugar
- 1 cup fresh or frozen peas, thawed if frozen
- 1 Tablespoon coconut or olive oil
- 1/4 teaspoon black mustard seeds
- 1 clove garlic, chopped
Instructions
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Measure the chana dal into a bowl and sort through it carefully, removing any dark unskinned pieces, small stones, or debris. Soak the dal in 4 cups of water for 2 to 3 hours, then rinse under running water and drain well.
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In a medium pot, bring 3 cups of water and the salt to a boil. Add the drained chana dal and let the water return to a boil. Cover the pot and cook over medium-low heat for about 30 minutes. If foam rises during cooking, skim it off with a ladle and cover the pot again. When the dal is tender, remove the lid and stir.
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Add the peas, cayenne, turmeric, cumin, coriander, asafetida if using, and tamarind pulp. Stir well and let the mixture simmer uncovered while you prepare the seasoned oil.
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In a small pot or frying pan, warm the coconut oil or olive oil over low heat. Add the black mustard seeds and chopped garlic. As the oil heats, the mustard seeds will begin to pop. When the popping stops, carefully pour the seasoned oil mixture into the simmering dal and stir once to combine.
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Immediately cover the pot and let the dal continue to simmer for 2 minutes.
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Remove the lid and cook uncovered for another 5 minutes.
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Taste and adjust the salt or spices as needed, keeping the spice proportions balanced.
Notes
Nutrition
Carbohydrates: 38g,
Protein: 11g,
Fat: 6g,
Saturated Fat: 3g,
Sodium: 606mg,
Potassium: 551mg,
Fiber: 10g,
Sugar: 9g,
Vitamin A: 365IU,
Vitamin C: 16.7mg,
Calcium: 70mg,
Iron: 4mg
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