- Excellent source of protein and fiber
- All natural
Bob's Red Mill Chana Dal are split polished baby Garbanzo Beans. They have a sweet flavor reminiscent of fresh corn and the cooked bean is about the size and shape of a corn kernel.
With their sweet and nutty flavor, these versatile beans are the most popular in India. They are made by splitting a small husk relative of the chickpea. Chana Dal Beans are very nutritious, easy to digest and have an exceptionally low rating on the glycemic index. Chana Dal makes an interesting addition to soups, salads and rice dishes.
Cooking Instructions: Add 2 1/2 cups of water for every one cup of Chana Dal Beans. Bring to a boil; reduce heat and simmer 25-35 minutes.
- 1 cup of beans yield 2 - 2 1/2 cups cooked beans.
- Cooked beans can store up to one week in the refrigerator and up to 6 months in the freezer.
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Chana Dal ChowderIngredients: Salt and pepper (to taste)
1-1/2 tsp. dry mustard
3 Tbsp. unbleached white flour
3-1/2 cups milk
1 Tbsp. vegetable oil
1 cup onion, diced
1 cup green pepper, diced
1 cup red pepper, diced
1 cup Chana Dal Beans Directions:
Prepare Chana Dal: Cover with water and simmer until tender, about 20 minutes. Drain.
Prepare Vegetables: Sautee diced vegetables in oil until cooked, stirring frequently.
Prepare Chowder: Mix flour and dry mustard in 1/2 cup milk. Heat over low heat, do not boil. Gradually add the remaining milk, stirring continually until thickened. Add cooked Chana Dal and vegetables to milk mixture. Heat over low heat. Add salt and pepper to taste. Makes 8 one cup servings.
Bulgur and Chana Dal PilafIngredients: 1 tsp. freshly ground black pepper
1/4 cup finely chopped parsley or cilantro
1 tsp. salt
2 cups hot water
1 cup bulgur
2 tbs. olive oil
2 cloves garlic, minced
1 One large onion, chopped
3/4 cup Chana Dal Beans Directions:
Soak Chana Dal for 10-12 hours. Drain and rinse. Sautee onion and garlic in olive oil until soft. Add drained chana dal and bulgur wheat. Sautee for about 3 more minutes, until bulgur wheat is browned. Add all remaining ingredients except pepper, bring to boil, and lower heat. Simmer covered for about 35 minutes. At this point, check to see if the chana dal is tender enough. If not, add a quarter cup more water and simmer another few minutes or until you are satisfied. Turn off heat and let sit, covered, for at least 10 minutes. Fluff with a fork and mix in pepper. Makes about 6 cups, or 6 servings.
Chana Dal with Smoked Tomatoes and CauliflowerIngredients: 1 tsp. freshly ground black pepper
2 cups water
1/2 cup onion
2 tsp. curry powder
1 tbsp. olive oil
1 tbsp. garlic, minced
1 tbsp. ginger, minced
1/2 tsp. black mustard seeds
2 cups smoked plum tomatoes, peeled and diced
2 cups cauliflower, chopped
1 tsp. salt
1/4 tsp. cayenne pepper
1/2 cup Chana Dal Beans Directions:
Combine the Chana Dal, water, onion and curry powder in a medium saucepan. Bring to a boil. Reduce heat and simmer, covered, for about 45 minutes, until beans are soft. Heat oil in a large skillet over medium heat. Add the garlic, ginger, mustard seeds and sauté for 1 minute. Add the tomatoes and cauliflower and toss to coat. Stir in the Chana Dal, salt and cayenne. Blend well and season to taste with black pepper. Makes 4 Servings.
Smoky Chana Dal Spread with Garlic and BasilIngredients: 1 tbs. sage, chopped
1/2 small yellow onion
4 sprigs thyme, fresh
2 cloves garlic, minced
1/2 cup onion, chopped
3 tbs. lemon juice
1 tbs. sea salt
1 tbs. liquid hickory smoke
1 tsp. black pepper
10 basil leaves, chopped
2-1/3 cups Chana Dal Beans Directions:
In a medium bowl, cover beans with cold water and soak for at least 4 hours or overnight. Drain beans. In a large pan, cover the beans with cold water. Push cloves into onion half. Add onion half and thyme to beans. Bring to a simmer over medium heat. Cover tightly, lower heat and cook gently, stirring once or twice, until very tender, about 50 minutes. Reserve one cup of cooking water. Discard onion half and thyme. Drain and cool beans. In a food processor, combine beans, chopped onion, 2/3 cup of reserved cooking water, garlic, lemon juice, salt, smoke flavoring and pepper. Process until smooth, stopping several times to scrape down sides of bowl and adding more liquid if mixture seems too thick. Transfer to serving bowl and stir in basil and sage. Makes about 12 servings.