Chana Dal

Chana dal, also known as Bengal gram in Britain is the most widely grown and most popular legume in India and a staple food in Indian diet. It looks like split peas but is more related to chickpeas- garbanzo beans.

• Bengal gram has a mildly sweet flavor and a great texture that does not get mushy.

• It cooks quite fast and does not require long pre-soaking.

• Very suitable for vegetarian burgers or can be eaten as a quick snack with some pickles.

• It can be used in soups, casseroles, dips or salads- basically anywhere you can use garbanzos.

Chana Dal- Bengal Gram Nutritional Value:

Although bengal gram is a close relative of garbanzos, it has a much lower glycemic index value and tastes sweeter than either garbanzo beans or split peas. It has an average GI value of 8, which is very low by any standards.

• Very low in glycemic index

• Great for diabetics- it won’t cause spikes in your blood sugar

• Delicious

• Nutritious

• Easily digested

• Low fat

• High protein

• Egg and dairy free- vegan

• Wheat-free

• It contains good amounts of iron, B vitamins and calcium.

Spicy Bengal Gram Recipe:

Ingredients:

• 1 medium onion, chopped

• 1 tbsp of garlic

• 1 tbsp of ginger

• 1 cup of chana dal

• 1/2 tsp turmeric powder

• 1/2 tsp red chilli powder

• 1 medium tomato, chopped

• 1 tbsp canola oil or ghee

• Lemon juice

• Garam masalas- 2 bay leaves, 4 cloves, 2 cardomoms

 

Preparation:

1. Soak the bengal gram overnight, wash it thoroughly, add 4-5 cups of water and boil rapidly for about 10-12 minutes.

2. Heat the oil or ghee on a pan, add the garam masalas then onions, garlic and ginger.

3. Fry them for a few minutes then add the tomatoes and chilli powder / turmeric with a little bit of water.

4. Add the bengal gram, fry a little then add 3 cups of water.

5. No need to use salt- best to get used to eating without salt!

6. Bring to boil and simmer for about 20-25 mins on low heat.

7. Enjoy it with any Indian bread or low GI basmati rice.

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