Yellow Chana Dal

Dal and Rice: The Quintessential Food of India

Dal and rice are the heart of Indian cuisine, especially in Northern India, where they are cherished as  one of the most sought-after meals. Thou its tradition , with scientific and nutritional evidence now we know that rice and bean forms a complete meal. They consist of the full range of amino acids for the bodies daily requirements.

This creamy yellow chana dal, known in different Indian states as tuvar dal or toor dal, is one of the simplest yet most essential lentil dishes prepared daily in households across the country. Nutritious, wholesome, and effortless to make, this dish brings families together. Try this recipe, and you’ll see just how easily its balanced and practical.

Dal Fry: A Classic Indian Lentil Dish

Dal Fry is a beloved Indian dish made with soft-cooked tuvar (toor) dal, also known as split pigeon peas. These lentils are simmered with a flavorful tempering of ghee, whole and ground spices, fresh herbs, and vegetables such as tomatoes, zucchini, gourds, and potatoes. The key to its rich aroma and taste lies in the tempering process, where spices are gently sautéed in 1 to 2 tablespoons of ghee, releasing their exotic fragrance. This dish can be made with various lentils, including moong dal, chana dal, masoor dal, and adzuki beans. A common restaurant variation combines toor dal and masoor dal, creating a perfectly balanced flavor.

Regional Variations & Cooking Methods

Across different states of India, each family has its own preference for spices, herbs, vegetables, and lentils, adapting the dal fry to the local climate and ingredients. While the flavors and ingredients may vary, the fundamental preparation and cooking method remain the same.

A traditional method for preparing dal fry involves slow-simmering toor dal until it is soft, then stir-frying the spices, vegetables, and herbs in ghee before combining them with the dal. The term “fry” in Dal Fry refers to this stir-frying process, not deep frying, as commonly misunderstood. In Indian culinary terminology, “fry” often means “sauté” rather than deep frying.

Why Dal and Rice?

Dal and rice are nutrient-dense, easy to digest, and incredibly comforting. This simple yet delicious dish is quick to prepare, making it a staple in Indian households. It is a complete meal, providing essential proteins, carbohydrates, and fiber.

Serving Suggestions

To make it a wholesome meal, pair your dal with:

• A quick vegetable stir-fry
• Kachumber salad (a refreshing mix of fennel, coriander, tomatoes, and cucumber)
• Cabbage pakoras or gram flour fritters
• Pickles and papad for added crunch and flavor

Click here for the full Dal Fry recipe

Print Recipe

Yellow Dal

Breakfast, Lunch, Dinner

Serves: 6-8

Prep Time: 15 minutes – Cooking Time: 30 minutes – Total Time: 45 minutes

Nutritional Benefits: A cup of cooked yellow dal contains 147 calories, making it great for weight loss. It also offers anti-microbial and anti-fungal benefits that help fight pathogens and reduce body swelling often linked to chronic inflammation. This dal is rich in iron to help prevent anemia, provides protein to support muscle building, and delivers fiber to improve digestive function. Additionally, the spices contribute essential minerals and vitamins to boost immunity.

Ingredients

• 1 cup yellow chana dal (skinned yellow gram beans)
• 1/2 teaspoon coriander seeds and powder
• 1 little bunch of coriander leaves
• 1/2 teaspoon cumin seeds and powder
• 1/2 teaspoon turmeric powder
• 1 tablespoon curry leaves
• 4 cups water
• 1 teaspoon salt to taste
• 2 tablespoons raw sesame
• 1/2 teaspoon ginger paste
• 1 teaspoon black mustard seeds
• 1/2 teaspoon crushed fenugreek seeds
• 1/2 cup juice from tamarind paste
• 1 small fresh green chili, sliced fine
• 2 cups cabbages cut into fine strips

Instructions

1

Place the yellow chana dal in a large pot and add 4 cups of water with 1 teaspoon of salt. Bring to a boil, then reduce heat and simmer for 20 minutes until the dal is soft. Stir in 1/2 cup tamarind juice.

2

Meanwhile, in a separate pan over medium heat, warm a small amount of oil. Add 1 teaspoon of black mustard seeds and, once they crackle, add 1/2 teaspoon coriander seeds and powder, 1/2 teaspoon cumin seeds and powder, 1/2 teaspoon turmeric powder, 1/2 teaspoon crushed fenugreek seeds, 1 tablespoon curry leaves, and 1 small sliced fresh green chili. Sauté until the spices become aromatic.

3

Pour the tempering into the simmering dal and mix well. Allow the dal to continue simmering on low heat.

4

In another pan, heat a little oil and sauté 1/2 teaspoon ginger paste with 2 cups of cabbage strips until they are slightly browned.

5

Finally, stir the sautéed cabbage into the dal. Garnish with the little bunch of coriander leaves and 2 tablespoons of raw sesame (toasted if desired). Simmer for an additional 5 minutes before serving.

Nutrition

• 318.0 Calories
• 50.4g Carbohydrates
• 4.0mg Cholesterol
• 5.4g Fat
• 13.2g Fiber
• 18.0g Protein
• 4g Saturated fat
• 297.0mg Sodium
• 9.4g Sugar

Notes

Curry leaves can be found in most Asian markets. I prefer using fresh curry leaves whenever possible.