Chana Dal Curry (Split Chickpea Daal)
Nutrition Facts
Chana Dal has an exceptionally low glycemic index (GI ~8), meaning it has minimal impact on blood sugar. This dal is high in fiber and protein, making it a great meat-free main dish for diabetics.
Health Highlights: Exceptionally Low GI
With a GI of just 8, chana dal causes only a gentle rise in blood glucose. It's packed with plant-based protein and soluble fiber, which helps blunt sugar spikes, making it an ideal choice for a diabetic diet. Approx. 25-30g complex carbs per serving.
Ingredients (Serves ~4)
- 200g chana dal (split Bengal gram chickpeas), soaked
- 2½–3 cups water
- ¼ tsp turmeric powder (for boiling)
- 3 tbsp ghee or cooking oil
- 1 tsp cumin seeds
- 4–5 cloves garlic, finely minced
- 1 onion, finely chopped
- 2 medium tomatoes, finely chopped
- 1 inch ginger, julienned or minced
- 1–2 green chilies, sliced
- ½ tsp red chili powder
- ½ tsp garam masala powder
- ½ tsp coriander powder
- Salt to taste
- 2 tbsp fresh coriander leaves (cilantro), for garnish
Preparation Steps:
1. Soak and Boil Dal: Soak rinsed chana dal for 1 hour. Drain. In a pot or pressure cooker, add dal, 2.5–3 cups water, and ¼ tsp turmeric. Boil until very soft (45-60 mins in a pot, or 7-8 whistles in a pressure cooker).
2. Prepare Tarka (Tempering): Heat ghee in a separate pan. Add cumin seeds and let them sizzle. Add minced garlic and sauté until light golden. Then add chopped onions and fry until golden-brown.
3. Build the Masala: Add tomatoes, ginger, and green chilies. Cook until tomatoes soften. Add remaining dry spices (red chili, turmeric, garam masala, coriander) and cook for 2-3 minutes until oil separates.
4. Combine and Simmer: Pour the boiled dal (with its water) into the masala pan. Add salt. Stir well and simmer for 5–8 minutes until flavors meld and the dal reaches a medium-thick consistency.
5. Garnish and Serve: Turn off heat. Garnish with freshly chopped cilantro. Serve hot.
Nutritional Info (per serving):
A one-cup serving provides roughly 180–200 calories, with about 25–30 g of complex carbohydrates and ~9–10 g of fiber. It also provides 8–10 g of protein.