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A comforting and wholesome lentil stew from Assam, this dal features split Bengal gram cooked with raw papaya. It’s lightly spiced and tempered with panch phoron, offering a unique, subtle flavor perfect with steamed rice.
Prepare Dal and Papaya
Pressure Cook the Dal
Prepare the Tempering (Tadka)
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A comforting and wholesome lentil stew from Assam, this dal features split Bengal gram cooked with raw papaya. It’s lightly spiced and tempered with panch phoron, offering a unique, subtle flavor perfect with steamed rice.
This indian recipe takes 40 minutes to prepare and yields 4 servings. At 281.19 calories per serving with 10.99g of protein, it's a beginner-friendly recipe perfect for lunch or dinner.
Combine and Simmer
Garnish and Serve
You can replace raw papaya with other vegetables like bottle gourd (lauki), ash gourd, or potatoes. Adjust cooking time as needed.
For a different flavor profile, add 2-3 cloves of finely chopped garlic to the tempering along with the ginger.
This recipe is naturally free of onion and garlic, making it suitable for those who avoid them. The flavor comes from the panch phoron and ginger.
For a creamier dal, mash about 1/4 of the cooked dal with the back of a spoon before adding the tempering.
Chana dal is a fantastic source of protein, essential for muscle repair, growth, and overall body function, making this dish particularly beneficial for vegetarians and vegans.
The combination of high fiber from the dal and the enzyme papain from raw papaya promotes healthy digestion, prevents constipation, and supports a healthy gut microbiome.
Dietary fiber helps in maintaining stable blood sugar levels, lowers cholesterol, and promotes a feeling of fullness, which can aid in weight management.
This dal is low in saturated fat and rich in fiber and potassium, which contribute to maintaining healthy blood pressure and reducing the risk of cardiovascular diseases.
One serving (approximately 1 cup or 275g) of Assamese Chana Dal contains around 250-300 calories, depending on the amount of oil used. It's a nutritious and relatively low-calorie main dish.
Yes, it is very healthy. Chana dal is an excellent source of plant-based protein and dietary fiber. Raw papaya adds vitamins and digestive enzymes. The use of minimal oil and whole spices makes it a wholesome and balanced dish.
Absolutely. You can cook it in a heavy-bottomed pot or Dutch oven. The cooking time will be longer, around 45-60 minutes, or until the dal is tender. Make sure to add more hot water as needed during cooking.
Bottle gourd (lauki) is the most common substitute for raw papaya in this recipe. You can also use ash gourd, chayote squash (chow chow), or even potatoes, though the flavor profile will change slightly.
Panch Phoron is a Bengali five-spice blend. You can easily make it at home by mixing equal parts of fenugreek seeds (methi), nigella seeds (kalonji), cumin seeds (jeera), black mustard seeds (rai), and fennel seeds (saunf).
You can store leftover dal in an airtight container in the refrigerator for up to 3 days. The dal tends to thicken upon cooling; you may need to add a little water while reheating.