Split Bengal Gram sundal ( Kadalai parup/ Chana dal Sundal )




Chana dal is a split Bengal gram, the most popular legumes of India. Indian cooking is filled  with the huge use of chana dal in different ways. Chana dal is highly nutritious even when is roasted or powdered to make Chickpea flour/ Besan


"Dal" actually refers to a special preparation method that could be used for peas, lentils, or beans after they have been hulled and split. Chana dal is made from black chickpeas, also known as "kala chana." The outer layer is removed and then the kernel is split into half. Generally, this is done with machines. However, you could also easily do it yourself at home. For this, first soak the chickpeas until the skins are loose and then rub them off.

Ingredients:

1 cup split Bengal gram soaked in water 
1/2 tsp mustard seeds
1/2 tsp split udad dal
Pinch of asafoetida powder
Salt to taste
Sprigs of curry leaves
1 tsp oil
2 tbsp grated fresh coconut
1 tsp Sundal powder


Method:

Soak the chana dal after washing well and keep soaked for minimum 4 hours. Then drain the water, add fresh water , add a pinch of salt, and pressure cook to one whistle only as Chana dal cooks very fast.. Drain well and set aside.


In a pan add some oil, let it heat up, add the mustard seeds to pop, add the udad dal to brown to golden, add some green chillis either slit or chopped fine, red chillis may also be used, ad some sprigs of curry leaves.

Add the cooked drained chana dal to the seasoning, stir well, add salt, asafoetida powder.

Add the grated coconut and the sundal, powder.
Garnish with curry leaves.
























What Does Chana Dal Contain?

This pulse is high in protein as well as dietary fiber that aids digestion and keeps you full for longer. There are some inconsistencies in facts when it comes to the exact nutritional values of chana dal, but the average nutrition can be determined. In general, 100 grams of dry pulse contains about 330 kcal. Most of the calories come from carbohydrates as 100 grams contains 48 grams. Dietary fiber constitutes 10-11 grams, which is a rather high amount. However, there is also about 20 grams of protein as well as 5 grams of fat..



More about Chana dal/Split Bengal Gram

What About the Glycemic Index of Chana Dal?


The glycemic index measures how much the carbohydrates in the food influence your blood sugar levels after consumption. The lower the glycemic index (GI), the less the food influences the blood sugar level and the fewer cravings you shall have as a result. While glucose has the GI of 100, while chana dal's GI is under 10. As your blood sugar levels will not fluctuate much after eating this pulse, you can feel full for longer and also beat mood swings that are often associated with sugary foods. Thus, a dal dish fills you for several hours and can help to reduce snacking between meals.


How Do You Prepare Chana Dal?


Traditionally, the pulse is prepared with a pressure cooker and many Indian people prefer this method. In these devices, the dish is ready in short time. Generally, the chickpeas are soaked overnight before boiling as this helps to soften them, but in a pressure cooker, there is no need for soaking. If your household does not have a pressure cooker, place the chickpeas into a crockpot with water. Set it on low heat and leave for about 7 hours.
Chana dal is a variety of chickpeas that you can use in a healthy weight loss diet. High in protein and fiber and with a low glycemic index, this pulse will keep you full for longer and provide you with stable blood sugar level. You can buy it from bigger supermarkets or Indian specialty stores, or order online. Soak overnight and then boil or cook in a pressure cooker. Use like you would do with any kind of chickpeas......source health and nutrition.com

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