• Choose a category
• All
• Classic-Fiction

¾ cup (split, hulled) chana dal, or split yellow

peas

4 cups water

2 teaspoons ginger, peeled and grated

½ teaspoon turmeric

¾ teaspoon salt

2 cups bottle gourd or zucchini

SEASONING (CHOUNK)

1 tablespoon canola or vegetable oil

⅛ teaspoon asafetida powder

1 teaspoon cumin seeds

¾ cup onion, finely chopped

1 cup tomatoes, chopped

1 teaspoon ground coriander

½ teaspoon cayenne pepper, or to taste

½ teaspoon garam masala

½ teaspoon amchur or 1 teaspoon lemon or

lime juice

2 tablespoons cilantro, chopped

1. Wash dal in 3 to 4 changes of water. Soak for 2 hours or longer. Drain the soaking water.

2. (For best results, cook in a pressure cooker. To cook in a skillet, see Note below.) In a pressure cooker, add drained dal, water, ginger, turmeric, and salt. Cover with a pressure cooker lid and put the pressure weight in place. Once pressure develops, reduce heat to medium and cook under pressure for 10 minutes. Cool the cooker until all the pressure is removed. Open the lid carefully. Check beans for tenderness. The dal should be very soft. Mash some of the beans with the back of a large spoon against the side of the pressure cooker.

3. Peel and cut the bottle gourd into 1-inch pieces. (If using zucchini, leave unpeeled and cut into 1-inch pieces.) Add the diced bottle gourd and bring mixture to a boil. Cook for 5 to 7 minutes, until the gourd is tender.

4. Prepare seasoning while beans cook: In a small fry pan, heat the oil on medium-high heat. Add the asafetida and cumin seeds. Cook for a few seconds, until cumin seeds are golden brown. Add onion and fry 2 to 3 minutes until golden brown. Add tomatoes and cook for 2 to 3 minutes until tomatoes are soft. Mash the tomatoes with a potato masher or the back of a large spoon. Add coriander and cayenne pepper and mix well.

5. Transfer onion mixture to the cooked dal. Add garam masala and amchur. Transfer to a serving bowl and garnish with cilantro.

NOTE: To cook in a skillet: Follow step 1 above. Combine drained beans, 6 cups of water, salt, and turmeric. Add ¼ teaspoon baking soda. Bring to a boil on medium-high heat. Reduce heat and simmer for 20 to 30 minutes, until the beans are very soft. Follow steps 3 to 6 to finish cooking.

NUTRITION INFORMATION PER SERVING:

Calories: 99; Total Fat: 3 g (Saturated Fat: 0.5 g); Carbohydrate: 15 g; Protein: 4 g; Fiber: 2 g;

Sodium: 227 mg

GF, LF

Spinach Bengal Gram Dal

Palak Chana Dal

SOAK: 2 hours or longer (optional)

PREP: 10 minutes

COOK: 30 minutes

MAKES: 8 servings

SERVING SIZE : ½ cup

Chana dal has a nutty texture and combines well with spinach.

For quick preparation and convenience, I use frozen spinach.

1 cup (split, hulled) chana dal

3 cups water

½ teaspoon turmeric

1 teaspoon salt, divided

2 tablespoons canola or vegetable oil

⅛ teaspoon asafetida powder

½ teaspoon cumin seeds

4-5 dry whole red chiles

1 cup onion, thinly sliced

2 teaspoons garlic, finely chopped

1 tablespoon ginger, peeled and grated

2 cups frozen chopped spinach, thawed, or 4

cups fresh spinach, chopped

2 teaspoons ground coriander

1 teaspoon garam masala

1. Wash dal in 3 to 4 changes of water. Soak for 2 hours or longer. (Dal can be cooked without soaking if you are using the pressure cooker. If cooking in a saucepan, soak dal beforehand.) Drain the water.

2. (For best results, cook in a skillet. To cook in a pressure cooker, see Note below.) In a medium skillet, combine washed dal, water, ½ teaspoon salt, and turmeric. Bring to a boil. Reduce heat to a low boil and simmer for 20 to 25 minutes. The dal should be tender. Do not overcook.

3. While dal is cooking, heat oil in a large nonstick fry pan on medium-high heat to near smoking point. Add the asafetida, cumin seeds, and red chiles. Cook for a few seconds until seeds are golden brown. Add onion and cook for 2 to 3 minutes until onions are light brown, stirring frequently. Add garlic and ginger, and stir for a few seconds.