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Deb's Chana Dal


Description:

Someone on diabetes@world.std.com [now diabetesworld@yahoogroups.com] asked about chana dal. Deb Beaton replied that she cooks them and they taste great. She contributed this recipe.

Ingredients:

  • 2 Tablespoons olive oil
  • 2 onions, peeled, halved, and thinly sliced
  • 1 cup chana dal, soaked overnight and cooked for about 2 hours (2 cups cooked)
  • 2 small potatoes, peeled, cubed, and boiled
  • 1/2 teaspoon cayenne pepper
  • 1/2 teaspoon garam masala (I make my own but you can buy it at a supermarket or Indian grocery)
  • 1/2 teaspoon ground coriander
  • 1/4 teaspoon ground cumin
  • 1 Tablespoon fresh lime juice
  • salt to taste
  • 1/4 cup water
  • 1/4 cup low-fat plain yogurt
  • 2 Tablespoons chopped fresh cilantro for garnish
Preparation:

  • In a large nonstick skillet, heat the oil. Add the onions and saute for 5 minutes, until the onions are soft. Add the cooked chana dal, cooked potatoes, cayenne pepper, garam masala, coriander, cumin, lime juice, salt, and water, and simmer for 5 minutes.

  • Serve in individual bowls garnished with 1 tablespoon of yogurt and chopped cilantro.

Nutritional Breakdown Per Serving:

256 calories; 10g protein; 36g carbs; 8g fiber; 8g fat; 1.2 mg cholesterol

Serving Suggestion:

Great with a green salad and some steamed broccoli.

Source:

Deb Beaton authorized me to post this recipe here. She says that it is based on a recipe she found in a cookbook years ago and has modified.

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Last modified: March 8, 2004

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