Allergens in Punjabi Chana Dal: milk.
Ingredients
Quantities for 4.
- 1 cup (200g), rinsed until the water runs clear Chana Dal
- 3 cups Water
- 1 medium (120g), finely chopped Onion
- 2 medium (200g), chopped Tomato
- 1 inch, grated Ginger
- 6 cloves, sliced thin Garlic
- 2, slit Green Chilli
- 3 tbsp Ghee
- 1 tsp Cumin Seeds
- 1/4 tsp Asafoetidause compounded-free hing to keep this gluten-free. Most brands are cut with wheat flouroptional
- 1/2 tsp Turmeric
- 1.5 tsp Coriander Powder
- 3/4 tsp Chilli Powder
- 1/2 tsp Garam Masala
- 1/2 tsp Amchuroptional
- 2 tbsp, chopped Coriander Leavesoptional
- to taste Salt
Cookware
stovetop, pressure cooker
Checked against the ingredient list for ten allergens: milk, egg, fish, crustaceans, tree nuts, peanuts, sesame, mustard, soy and gluten. Brands vary, so read the label on anything new to you.
Before you start
- Soak the chana dal 45 minutes in warm water and drain. It cooks unevenly otherwise, some grains mush and some still hard.
- Do not add salt or tomato until the dal is cooked. Acid and salt keep the grains from softening.
- Slice the garlic rather than mincing it; you want visible golden slivers in the finished tadka.
Method
- Pressure cook the drained dal with 3 cups water and the turmeric for 12 minutes at full pressure, then let the pressure fall on its own.The grains should be soft but still separate, not a puree. Chana dal that has collapsed has gone too far.
- Heat 2 tbsp of the ghee in a pan, add the cumin seeds and let them crackle for 20 seconds, then add the asafoetida.
- Add the onion and fry 7 minutes until soft and gold at the edges.
- Stir in the ginger, half the garlic and the green chillies, and fry 90 seconds.
- Add the tomato, coriander powder, chilli powder and 1 tsp salt, and cook 8 minutes until the tomato collapses and oil pools at the sides.
- Tip in the cooked dal with its liquid, add 1/2 cup hot water, and simmer 12 minutes so the flavours settle in.Stir from the bottom. Chana dal sinks and catches.
- Stir in the garam masala and amchur and taste for salt.
- Heat the last tablespoon of ghee in a small pan and fry the remaining garlic slices until deep gold, about 90 seconds.Pull them off the heat while they are one shade lighter than you want. They keep browning in the hot ghee.
- Pour the garlic ghee over the dal, scatter the coriander, and serve with roti.
Storage
Keeps 4 days refrigerated. It thickens considerably. Reheat with hot water and re-check the salt. Freezes 2 months.
Nutrition Good estimate
One serving of Punjabi Chana Dal (324 g) is about 316 calories, or 98 calories per 100 g.
Medium protein: 12 g a serving, 15% of the calories
| Per serving324 g | Per 100 g | |
|---|---|---|
| Calories | 316 kcal | 98 kcal |
| Protein | 12.0 g | 4 g |
| Carbohydrate | 40.4 g | 12 g |
| of which sugars | 8.7 g | 3 g |
| Fibre | 8.3 g | 3 g |
| Fat | 13.3 g | 4 g |
| of which saturated | 6.3 g | 2 g |
| of which unsaturated | 5.7 g | 2 g |
Ingredients given to taste count as zero, so the real figures run a little higher. Nearest database match used for amchur, asafoetida, garam masala. Estimated from raw ingredients using USDA FoodData Central.
More like this: Healthy Indian recipes · Vegetarian Indian recipes · Gluten-free Indian recipes · Punjabi recipes
Times, yields, allergens and nutrition are guidance. Use your own judgement on doneness and on storing. More in About.