Chana Dal Fry
A classic North Indian comfort food, this Chana Dal Fry is packed with protein and fiber. Gently spiced and simmered with spinach and tomatoes, it's a wholesome and satisfying dish that's perfect for a healthy meal.
For 4 servings
- prep
Soak and drain the dal.
Rinse the chana dal thoroughly under running water. Soak it in enough water for at least 1 hour. After soaking, drain all the water and set the dal aside.
TIPSoaking the dal helps it cook faster and makes it easier to digest. - pressure cook
Pressure cook the dal.
1.Place the drained chana dal in a pressure cooker.2.Add 3 cups of water, salt, and turmeric powder.3.Secure the lid and cook on medium heat for 4-5 whistles, or until the dal is soft but still holds its shape.4.Let the pressure release naturally before opening the cooker.TIPDon't overcook the dal until it's mushy. It should be tender but retain a slight bite. - temper
Prepare the tempering.
1.Heat the oil in a pan or kadai over medium heat.2.Add the cumin seeds and let them splutter.3.Add the asafoetida and sauté for a few seconds. - saute
Sauté the aromatics and spices.
1.Add the chopped onion and sauté until it turns soft and translucent.2.Stir in the ginger-garlic paste and green chili, and cook for another minute until the raw smell disappears.3.Add the chopped tomato, coriander powder, and red chili powder. Cook until the tomatoes turn soft and oil begins to separate from the masala.TIPCooking the masala well is key to a flavorful dal. Be patient and let the tomatoes break down completely. - mix
Add spinach and cooked dal.
1.Add the chopped spinach to the pan and cook for 2-3 minutes until it wilts.2.Pour the cooked chana dal along with its water into the pan.3.Mix everything well to combine. - simmer
Simmer to combine flavors.
Bring the dal to a gentle simmer and let it cook for 5-7 minutes, allowing the dal to absorb the flavors of the masala. If the dal is too thick, add a little hot water to adjust the consistency.
- garnish
Finish and garnish the dal.
1.Turn off the heat.2.Stir in the garam masala and fresh lemon juice.3.Garnish with chopped coriander leaves. - serve
Serve hot.
Serve the diabetic-friendly Chana Dal Fry hot with low-carb roti or a side of steamed vegetables.
What to keep in mind.
4 tips from the recipe — small details that make a real difference to the final dish.
- 1For a creamier texture, you can lightly mash some of the dal with the back of a spoon before adding it to the masala.
- 2Do not skip the lemon juice at the end; it brightens up the flavors and helps with iron absorption from the spinach and dal.
- 3You can add other vegetables like chopped carrots or bottle gourd (lauki) along with the onions for extra nutrition.
- 4If you are short on time, you can cook the dal and prepare the tempering simultaneously in two different pans.
Adapt it for your goals.
Healthy
For extra fiber and nutrients, add 1/2 cup of finely chopped bottle gourd (lauki) or zucchini along with the onions.
veganVegan
This recipe is already vegan as it uses vegetable oil. It is naturally dairy-free.
high proteinHigh protein
To further increase the protein content, stir in 100g of crumbled firm tofu or paneer during the last 2 minutes of simmering.
quickQuick
Use canned split chickpeas (drained and rinsed) to skip the soaking and reduce pressure cooking time to just 5 minutes.
Why this is on our healthy list.
Excellent for Blood Sugar Control
Chana dal has a low glycemic index (GI), which means it releases sugar into the bloodstream slowly, preventing sharp spikes in blood glucose levels.
Rich in Plant-Based Protein
This dal is a great source of protein, which is essential for muscle repair, satiety, and overall body function, helping you feel full for longer.
High in Dietary Fiber
The combination of chana dal and spinach provides a significant amount of dietary fiber, which aids digestion, promotes gut health, and helps in managing cholesterol.
Heart-Healthy
Being low in saturated fat and rich in fiber and potassium, this dal supports cardiovascular health by helping to manage blood pressure and cholesterol levels.
Frequently asked questions
Yes, this version is specifically designed to be diabetic-friendly. Chana dal has a low glycemic index, which helps in managing blood sugar levels. The addition of spinach adds fiber, and the use of minimal oil keeps the fat content in check.
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