If you haven’t heard of Dal Chana (chickpeas) before, it’s also called Bengal split gram or baby chickpea. It can take on rich flavours while remaining healthy, unlike higher-profile beans such as soybeans. It has a relatively low glycemic index & does not have any trans fat or lactose to cause concern. Chana Dal benefits is a healthy choice for people suffering from diabetes too. No wonder Chana Dal is one of the most esteemed foods for an individual’s health and for supporting weight loss efforts. https://www.timesfoodie.com/nutritional-facts/chana-dal-nutritional-benefits/84324319.cms
Health benefit of Dal Chana (chickpeas)
- Excellent source of vegetarian protein – 1 cup provides you with almost 30% of your daily protein intake
- Keeps your heart healthy – Rich in Magnesium Chana dal relaxes your blood vessels & improves heart health
- Diabetic friendly – Because of the low glycemic index of around 8, makes it a super food for diabetics
- Helps with glucose metabolism because it is rich in B complex vitamins
- Lowers Blood Pressure
- Being a rich antioxidant, reduces damages & inflammation caused by free radicals to the blood vessels
- A great source of folic acid, which helps in the formation of red blood cells (healthy blood cells)
- High Fibre
- Weight loss – Being fat & cholesterol-free & low in calories can actually help you with weight loss
- Involved in energy metabolism and hormone production, helps in building immunity and nourishes the skin
Dal Chana recipe:
- 1 cup split chickpeas or dal chana – soak in cold water for 1 hour
- 3 cups water
- 3 tomatoes – diced
- 1 tablespoon of coconut oil or olive oil
- 1/2 teaspoon cumin seeds
- 1/2 teaspoon black or yellow mustard seeds
- 1 medium red onion – finely chopped
- 5 large garlic cloves – thinly sliced
- 1 teaspoon ground coriander
- 3/4 teaspoon ground turmeric
- 1/4 teaspoon cayenne peper (optional)
- 1/4 cup cilantro leaves (coriander)
- 1 teaspoon sea salt
- Add the lentils, salt, and 3 cups of water to a slow cooker. Cook on high for 4-6 hours.
- When your lentils are close to done, heat oil in a medium pot over medium-high heat. Add a couple cumin seeds to test out the heat of the oil. If they pop, the oil is ready to go! Add all of your cumin seeds and mustard seeds and let cook for 10-15 seconds (until the seeds pop). Then add your coriander, turmeric, cayenne, onion, tomato, and garlic, stir for 30 seconds, and turn the heat down to medium low. Let it cook until the onions become translucent and the tomatoes break down.
- Add the onion/tomato/spice mixture to the slow cooker and stir to combine.
- Top with cilantro and serve!
Dal Chana (chickpea) – Is great served with Yogurt & cucumber dip & brown rice.
Cucumber & yoghurt Dip:
- 1½ cups plain 2% Greek yogurt (I use Fage)
- 1 medium English or hothouse cucumber, seeded, coarsely grated & squeezed as dry as possible (about 1 cup)
- 2 small garlic cloves, minced
- 2 tablespoons extra virgin olive oil
- Scant ¾ teaspoon salt
- ¼ teaspoon freshly ground black pepper
- 2 tablespoons finely chopped fresh mint
Combine all ingredients in a medium bowl & mix until well combined. Taste & adjust seasoning if necessary.
Cover & chill until ready to serve. Before serving, drizzle with a bit of olive oil & sprinkle with fresh mint, if desired. Hope you enjoy these two dishes.
Excellent protein, tastes delicious & low in fat & cholesterol which helps support cardiovascular health. https://www.nutritionalhealthenterprises.com/how-to-lower-cholesterol/
Being a rich antioxidant, Chana Dal reduce the damage done by free radicals to the blood vessels and lowers inflammation. Being a very good source of folic acid, chana dal helps in lowering the levels of homocysteine and reduces the risk of blood clots and hardening of the arteries.