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A fragrant one-pot rice dish from Awadhi cuisine, where basmati rice and chana dal are cooked together with aromatic spices. This wholesome meal is perfect for a comforting lunch or dinner, often served with a side of yogurt.
For 4 servings
Rinse the basmati rice and chana dal separately under cold water until the water runs clear. Soak them in separate bowls of water for 30 minutes. After soaking, drain both completely and set aside.
Heat ghee in a 3-liter or larger pressure cooker over medium heat. Once the ghee is hot and shimmering, add the cumin seeds and let them splutter. Add the bay leaf, cinnamon stick, lightly crushed green cardamom pods, and cloves. Sauté for 30-40 seconds until fragrant.
Add the thinly sliced onions and sauté for 6-8 minutes, stirring occasionally, until they turn golden brown. Add the ginger-garlic paste and slit green chilies, and cook for another minute until the raw aroma disappears.
Stir in the finely chopped tomatoes. Add the turmeric powder, red chili powder, and coriander powder. Cook for 4-5 minutes, stirring, until the tomatoes soften and turn mushy, and you see oil separating from the masala.
Add the drained chana dal and basmati rice to the cooker. Gently stir for 1-2 minutes, ensuring the grains are well-coated with the masala without breaking them.
Pour in 3.5 cups of water and add salt to taste. Give it a final gentle stir. Secure the lid of the pressure cooker and bring to high heat. Cook for 2 whistles. After the second whistle, turn off the heat completely.
Allow the pressure to release naturally, which will take about 10-15 minutes. Do not quick-release the pressure. Once the pressure has fully subsided, open the lid.
A fragrant one-pot rice dish from Awadhi cuisine, where basmati rice and chana dal are cooked together with aromatic spices. This wholesome meal is perfect for a comforting lunch or dinner, often served with a side of yogurt.
This awadhi recipe takes 45 minutes to prepare and yields 4 servings. At 503.31 calories per serving with 12.88g of protein, it's a beginner-friendly recipe perfect for lunch or dinner.
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Sprinkle the garam masala, lemon juice, and chopped coriander leaves over the tehri. Use a fork to gently fluff the rice grains. Let it rest for 5 minutes before serving hot with raita, yogurt, or a fresh salad.
Add 1 cup of mixed vegetables like diced potatoes, carrots, and green peas along with the tomatoes for a more nutritious meal.
Increase the amount of green chilies to 3-4 and add an extra 1/2 teaspoon of red chili powder for more heat.
Garnish with 2 tablespoons of fried onions (birista) and a few fried cashews before serving for added texture and richness.
For a satvik version, omit the onions and ginger-garlic paste. Add a pinch of asafoetida (hing) to the hot ghee with the whole spices.
Chana dal (split Bengal gram) is an excellent source of vegetarian protein, which is essential for muscle repair, building tissues, and overall body function.
The combination of dal and whole grains provides a significant amount of dietary fiber, which aids in digestion, promotes gut health, prevents constipation, and helps maintain stable blood sugar levels.
The complex carbohydrates from basmati rice and lentils are digested slowly, providing a steady release of energy that keeps you feeling full and energized for a longer period.
This dish is a good source of essential minerals like iron, magnesium, and potassium from the lentils and spices, which are vital for blood production, nerve function, and regulating blood pressure.
One serving of Chane ki Dal ki Tehri contains approximately 480-520 calories. This is an estimate and can vary based on the exact ingredients and quantities used, especially the amount of ghee.
Yes, it is a wholesome and balanced meal. It provides a good mix of complex carbohydrates from rice, plant-based protein and fiber from chana dal, and healthy fats from ghee. The spices also offer various health benefits.
Absolutely. You can cook it in a heavy-bottomed pot or Dutch oven with a tight-fitting lid. Follow the steps until adding water. Bring the water to a rolling boil, then reduce the heat to low, cover the pot, and let it simmer for 15-20 minutes, or until all the water is absorbed and the rice and dal are tender.
This tehri is a complete meal in itself but pairs wonderfully with plain yogurt (dahi), boondi raita, cucumber raita, or a simple kachumber salad (onion-tomato-cucumber). A side of roasted papad and your favorite pickle also complements it perfectly.
While chana dal is traditional for this recipe, you can substitute it with toor dal (arhar dal) or masoor dal (red lentils). Note that these dals cook much faster, so you may only need to pressure cook for 1 whistle or simmer for a shorter time.
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