Chana Dal
Description
Chana dal, also known as split chickpeas or Bengal gram, is a popular ingredient widely used in various cuisines around the world. It is the product of black chickpeas that have been split and polished, resulting in smaller, yellow lentil-like legumes. Chana dal holds its shape well when cooked and provides a nutty flavor and hearty texture to dishes. It's a versatile ingredient that can be found in dry form and can be soaked and boiled to desired tenderness.
Common uses
Chana dal is commonly used in soups, stews, salads, and curries. It is also ground into flour, known as besan or gram flour, which is a key ingredient in many snacks and sweets, such as pakoras and laddoos.
Nutritional value
Calories
Chana dal is a low-calorie food, with about 350 kcal per 100 grams, or approximately 165 kcal per half-cup serving (92 g).
Protein
It is high in protein, offering about 22 grams per 100 grams, which is around 20 grams of protein per cup (200 ml).
Fat
Chana dal contains minimal fat, with roughly 3 grams per 100 grams, or about 1.4 grams per half-cup serving.
Carbohydrates
The legume is rich in carbohydrates, providing about 60 grams per 100 grams, which is equivalent to 55 grams per cup (200 ml).
Vitamins
Chana dal is a good source of B vitamins, particularly folic acid, which is essential for cell growth and metabolism.
Minerals
It is also high in minerals like potassium, phosphorus, magnesium, and calcium, which are vital for overall health.
Health benefits
Chana dal is beneficial for health in various ways. Its high protein content makes it an excellent choice for vegetarians and vegans looking to increase their protein intake. The fiber in chana dal aids in digestion and can help regulate blood sugar levels, making it a great option for those managing diabetes. Additionally, the folate and magnesium content contribute to heart health.
Potential risks
While chana dal is generally safe for consumption, individuals with legume allergies should avoid it. Overconsumption can lead to digestive issues such as bloating or gas due to its high fiber content.
Common recipes
Chana dal is a key ingredient in traditional dishes such as Indian dal tadka, hummus, and falafel. It is also used in making savory pancakes called cheela and various types of flatbreads.
Cooking methods
Before cooking, chana dal should be rinsed and soaked for several hours to reduce cooking time. It can be boiled until tender or pressure-cooked for faster preparation.
Pairing with other ingredients
This legume pairs well with aromatic spices like cumin, coriander, turmeric, and garam masala. It also complements vegetables such as spinach, tomato, and eggplant, as well as rice and breads.
Summary
Chana dal is a nourishing and flexible ingredient that plays a vital role in the culinary traditions of many cultures. Its ability to absorb flavors makes it an excellent base for a multitude of dishes. Rich in protein, fiber, and essential nutrients, chana dal is not only a healthy choice but also a delicious one that caters to a variety of tastes and dietary requirements.