Chana Dal / Split Chickpeas

Also known asChana Dal · Split Bengal Gram · Split Chickpeas

Name: Chana dal, or split chickpeas — the skinned, split kernels of desi chickpeas (Cicer arietinum), small, yellow, and shaped like a half-sphere. It is sometimes called Bengal gram dal and is the basis of many Indian dishes.

Description

Chana dal is made by removing the thick outer coat of the small desi chickpea and splitting the kernel in two. It is a staple of North and South Indian cooking, used in dals, curries, snacks, sweets and the filling of breads such as puran poli, and it is also ground into besan flour. It is commonly confused with split yellow peas and toor dal, but is different.

It cooks more slowly than other dals, and keeps a firm, nutty, slightly sweet texture, which makes it popular for dishes that need a bit of bite, and for tempering with spices. The Indian snack chana dal namkeen is fried, spiced chana dal.

Main nutrition value

Chana dal is an excellent source of plant protein and fibre, and provides iron, folate, magnesium, manganese and zinc, with a low glycaemic effect.

How best to be consumed

Chana dal is soaked, then cooked until tender but firm.

1. Soak dried pulses in plenty of water for 8 to 12 hours, then drain and rinse, which shortens cooking time and reduces gas. Chana dal needs a good soak, usually 2 to 4 hours or more.
2. Pressure-cook or simmer for 30 to 45 minutes until soft but still holding its shape.
3. Cook into dal tadka, with cumin, garlic, ginger and turmeric, or into lauki chana dal with bottle gourd.
4. Grind into pastes and fillings for breads and sweets.
5. Use as a crunchy topping once dry-roasted or fried.

Overconsumption could cause…

Chana dal is healthy in food amounts when cooked.

1. Bloating and gas from the fermentable carbohydrates (oligosaccharides) in pulses, particularly if you are not used to eating them, so build up gradually and drink water.
2. Allergic reactions in a small number of people allergic to legumes, and cross-reaction between chickpeas, lentils and peanuts in some.
3. Reduced absorption of iron, zinc and calcium from the phytates in dried pulses, which soaking and thorough cooking reduce.
4. Hard, undercooked dal that is difficult to digest, if not soaked or cooked long enough.
5. A lot of oil and salt in tadkas and fried snacks.

GroupsLentilsLegume familyIndian

Related foodsMasoor DalMoong DalToor Dal / Pigeon PeasUrad Dal / Black GramBlack Lentils / Beluga LentilsBrown Lentils

Wikipedia — Chickpea, used for origin, naming and history: https://en.wikipedia.org/wiki/Chickpea