Channa Dal is nothing but a chick pea variety. Chick Peas come in various varieties like Kabuli Channa, White Channa etc. But, the commonly known Bengal Gram (which is also a chick pea) is generally known Indian Channa. Chickpeas are a nutrient-dense food, providing rich content (20% or higher of the Daily Value) of protein, dietary fiber, folate, and certain dietary minerals, such as iron and phosphorus in a 100 gram reference amount. Cooking of Chick Peas can increase protein quality by inactivating or destroying heat-labile anti nutritional factors. Cooking also increases protein digestibility, essential amino acid index, and protein efficiency ratio. And combining Chick Peas with Palak increases the health benefits many fold. We are going to see such a very healthy dish made with Channa and Palak. It can be made easily which can be served with Roti, Chapatti, Paratha and Rice etc. It is basically a Maharastrian dish with some changes made on its way.
Oil – 2 tbsp
Cumin Seeds – 1 tsp
Onion – 1 (finely chopped)
Green Chillies – 2 (finely chopped)
Garlic Pods – 5 (crushed)
Medium Sized Tomato – 2 (finely chopped)
Red Chilli Powder – ¾ tsp
Coriander Seed Powder – 1 tsp
Turmeric Powder- 1 tsp
Finely chopped Palak (Spinach) – 3 cups
Cooked Channa Dal – ½ cup
Garam Masala – ¼ tsp
Salt – to suit one’s taste
Heat the Oil in a pan. Crackle Cumin Seeds. Add Onion, Green Chilli and Garlic. Sauté those in medium flame till the Onion turns translucent.
Add Tomatoes, Chilli Powder, Coriander Seed Powder and Turmeric Powder. Add Salt. Cook them till the Tomato turns mushy.
Add Palak and continue cooking for another 4 to 5 minutes. Now, add the cooked Channa Dal and Garam Masala. Add ½ cup of water. Mix well. Adjust Salt, if required. Continue cooking for another 4 to 5 minutes covered with a lid in low medium flame. Transfer to a serving bowl.
The healthy Channa Dal Palak is ready for serving.
Rinse Spinach (for that matter, any leafy vegetable) many a time and then only chop them.