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Ingredient of the week: Chana dal

Food - By Wambui Kuria | December 13th 2020 at 10:55:00 GMT +0300

The English name for chana dal is split Bengal gram lentil, a legume. They come in three variants, desi chana: dark brown, split chana: yellow and flat and kabuli chana: light beige and large.

A staple in India, chana dal has found its way onto Kenyan tables. It is loaded with protein, calcium, folate, magnesium, Vitamin B and fibre. It is low in calories but filling. However, the high fibre content in dal can cause bloating.

Simple recipe:

  • Heat oil in a cooking pot, add cumin seeds, cook until they splinter.
  • Add garlic, cook until golden brown, add chopped onion.
  • Sauté then add chopped tomatoes, fry.
  • Add ginger and green chillis.
  • Mix then add chilli, garam masala, turmeric, coriander and mango powder.
  • Cook for 5 minutes.
  • Add fennel leaves, cook for two minutes.
  • Add pre-boiled chana dal combine then add stock or water.
  • Simmer for a couple of minutes over medium heat.
  • Serve when cooked.

Chana dal is sold pre-packed in supermarkets and loose in shops that sell cereals and grains.

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