Dhals are a staple in Bengali cuisine, and this recipe for Chana dhal is one of the most popular. This North Indian dish can be made quickly, is inexpensive to make, and packed full of protein. It’s also vegan-friendly if you use vegetable broth instead of chicken broth. Use your leftovers to make some home-made naan bread!
The benefits of eating chana dhal: it’s quick, easy to find ingredients (not expensive), flavorful with spices, healthy because there are no added fats or oils used in cooking it – just coconut oil – high fiber content from the beans themselves as well as the vegetables that go into this dish which help promote weight loss by keeping your intestinal tract healthy and
prep: 15 mins cook: 30 mins total: 45 mins Servings: 4 Yield: 2 cups
1 tablespoon vegetable oil
4 cloves garlic, coarsely chopped, divided
3 cups water
1 cup red lentils
½ teaspoon salt
½ teaspoon ground turmeric
1 bay leaf
1 cup onion, thinly sliced, divided
2 (2 inch) whole serrano chile peppers (Optional)
¾ cup cherry tomatoes
2 tablespoons chopped cilantro
Wash the lentils in a strainer. Combine the lentils and water in a saucepan over medium-high heat. Add half of the sliced onions and garlic, reserving the rest for later. Stir in the turmeric, bay leaf, tomatoes, and salt. Add the chiles, leaving them whole to add flavor or cut in half to add heat. When the mixture begins to boil, reduce the heat to a simmer. Cook until the lentils break apart and thicken slightly, about 20 minutes.
Meanwhile, in a skillet, heat the vegetable oil over medium heat until the oil shimmers. Add the reserved sliced onions; cook and stir until the onion has softened and turned translucent, about 5 minutes. Reduce heat to medium-low, and continue cooking and stirring until the onion is very tender and dark brown, 15 to 20 minutes more. Stir in the rest of the chopped garlic and cook, stirring constantly, until the garlic is fragrant and tender, about 2 minutes.
Pour the contents of the skillet into the cooked lentils and stir. Garnish with chopped cilantro.
Per Serving: 224 calories; protein 13.2g; carbohydrates 34.3g; fat 4.1g; sodium 304.1mg.