Ingredient Ideology | Bengal Gram: A Benevolent & Befitting Choice to Make By: Dr. Kaviraj Khialani- Celebrity Master Chef.
/
Bengal Gram: A Benevolent & Befitting Choice to Make
Chana dal is also known as Bengal gram or split chickpeas. These lentils have a sweet and nutty taste. Chana dal comes from black chickpeas (Kala chana). They are split and the outer husk is removed. These lentils are also powdered to give besan or gram flour. Chana dal derives from black chickpeas which are split with the outer covering removed. The resulting lentils are a bright golden hue and are common among various Indian dal recipes.
The term dal refers to "pulses" such as lentils, beans, and peas. “Chana” is chickpeas, and “dal” is split lentils, peas, or chickpeas. Therefore, chana dal is split chickpeas in soup or curry form! For this dish, chickpeas are split and polished, resulting in a different texture and feel than whole chickpeas.
People quite often ask is chana dal the same as gram dal? Chana dal is also known as split chickpeas or Bengal gram. It derives from black chickpeas which are split with the outer covering removed. The resulting lentils are a bright golden hue and are common among various Indian dal recipes.
The term dal refers to "pulses" such as lentils, beans, and peas. Bengal gram seeds are small and dark and have a rough coat. It is majorly cultivated in India, Pakistan, Bangladesh, Iran, and Mexico.
In the Indian vegetarian culinary scenario, Bengal gram is a major ingredient. It is essentially used in making curries. In southern India, unripe grams are picked and consumed as snacks and the leaves are added in the making of salads
Chana dal is rich in B-complex vitamins that play an important role in glucose metabolism and are vital for your body to remain active and energetic. It is also essential for the heart as it is rich in antioxidants and reduces inflammation keeping the organ healthy.
Another query I often come across is, can one eat chana dal at night? “In general, it is best to consume dal during daytime as whatever we eat at night should be light and easily digestible. For example, moong dal is light and easily digestible, thus, it is completely okay to have it at night.
Chana dal is a widely grown lentil in India. It is an important pulse crop of the country. its vegetable or dal, besan (flour), crushed of a whole gram, boiled or parched, roasted or cooked, salted, unsalted, or sweetened, both green foliage and grain, are the forms in which it is consumed by the people.
Chana dal is cooked in a variety of ways with onions, spices, tamarind, or garlic and is also used for binding kebabs and koftas. They are cooked with jaggery and ground to paste and used as stuffing’s in Maharashtrian pancakes called “Puran Poli”. In Kerala, a dish called “Chana Dal Payasam” is made during festivals. This consists of chana dal cooked with jaggery, coconut, cashew nuts, raisins, and clarified butter (ghee).
Let us check out a few health benefits of Bengal Gram or Chana Dal:
Bengal gram helps in weight loss management.
Bengal gram is beneficial since it is a good source of energy.
Bengal gram is ideal for diabetics who wish to relist its flavor.
Bengal gram helps lower our cholesterol levels in the body.
Bengal gram is a good source of proteins and minerals.
Bengal gram promotes a healthy heart and prevents anemia.
Bengal gram is good for our skin, bones, and teeth.
Bengal gram strengthens immunity and the digestive system too.
Here are a few of my favorite ways with Bengal gram or Chana dal:
Recipe-1] CHANA DAL KA PULAO
Ingredients:
Chana dal/ Bengal gram- 1 cup, soaked for 30 mins in water.
Basmati rice- 1 and a half cup, cleaned, washed, soaked for 15 mins
Oil-2 tsp
Ghee-2 tsp
Bay leaf-2 no
Peppercorns- 3-4 no
Green cardamom- 2-3 no
Cloves- 2-3 no
Onion- 1 small sliced
Green chilies- 2-3 chopped
Ginger-1 tsp chopped
Garlic- 1 tsp chopped
Tomatoes- 2 small chopped
Salt to taste
Turmeric powder-1/4 tsp
Cumin powder- ¼ tsp
Coriander powder-1 tsp
Red chili powder-1/2 tsp
Kasuri methi- 1 tsp
Water- as required
Fried cashews and raisins- 2-3 tbsp.
Coriander leaves- 2 tbsp. for garnish.
Method:
1. Prepare all the ingredients as needed for the recipe.
2. Heat oil and ghee in a pan, add in the whole spices and ginger-garlic, chilies, onions- saute for 2-3 mins.
3. Add in the tomatoes and salt, all powdered spices, the drained dal, and rice, mix well.
4. Add in double the quantity of water and bring to a boil, cover and simmer for 20-25 mins until well done.
5. Serve hot garnished with fried onions, nuts, coriander leaves, and enjoy it with a bowl of raita, some papad and pickle.
[as a variation I also like adding cubes of fried potatoes tossed in our basic Indian home spices into the pulao and mix it, give it a dum for a few mins and serve hot]
RECIPE- 2] CHANA DAL KABABAS
Ingredients
Chana dal- 1 cup soaked for 30 mins, boiled with a little salt, turmeric powder, and water, ideally pressure cook for 4-6 whistles and remove.
Boiled mashed potato- 1 cup
Oil-2 tsp + for frying
Ghee-2 tsp
Ghee-2 tsp
Hing-1/4 tsp
Cumin seeds-1/2 tsp
Ginger-garlic paste-1 tsp
Green chilies-1 tsp chopped
Onion-1 small chopped
Salt to taste
Red chili powder-1/2 tsp
Coriander powder-1 tsp
Garam masala powder-1/2 tsp
Mint leaves- 2 tbsp. chopped
Coriander leaves- 2 tbsp. chopped
Amchur powder-1/2 tsp
Chaat masala-1/2 tsp
Maida/ corn flour/ breadcrumbs- for binding/coating as needed
To serve with: tomato sauce/ green chutney/ dips/mayo-based dipping sauces etc.
Method:
1. Pre-prep all the ingredients as per the recipe.
2. Heat oil and ghee in a pan add in the hing, cumin, green chilies, ginger-garlic paste, onions and saute for a couple of mins.
3. Add in the boiled, cooked, and drained chana dal, salt, and all the powdered spices and give it a nice mix.
4. Cook the dal mixture for 2-3 mins on a medium flame, add in the mint, coriander leaves, mashed potatoes and remove from the flame.
5. Allow the mixture to cool for a few mins, add in bread crumbs and start shaping it into rounds, ovals as desired for the kababs.
6. There is an option of stuffing them with cheese and dry fruits as well for a tastier version.
7. Chill the prepared and shaped kababs for 30 mins, then dip into a batter of maida- water and then final coat of bread crumbs- immerse them into medium hot oil fry the kababs to a nice golden color, remove, drain off excess oil and serve hot with choice of sauces/dips.
Recipe-3] CABBAGE AND CHANA DAL DELIGHT
Ingredients:
Oil-2 tsp
Ghee-2 tsp
Dry red chilies- 2-3 slit
Green chilies-1 tsp chopped
Hing-1/4 tsp
Curry leaves -8-10 no
Cumin seeds-1/2 tsp
Mustard seeds-1/2 tsp
Ginger-1 tsp shredded
Onion-1 small sliced
White cabbage- 200 gms, shredded
Boiled chana dal- 1 cup
Salt to taste
Turmeric powder-1/2 tsp
Cumin Powder-1/2 tsp
Coriander powder-2 tsp
Garam masala powder-1/4 tsp
Lime juice- 2 tsp
Coriander leaves- 2 tbsp. chopped
Roasted crushed peanuts-2-3 tbsp.
Method:
1. Pre-prep all the ingredients for the cabbage and chana dal subzi.
2. Heat oil and ghee in a kadai and add in the chilies, hing, ginger, cumin, mustard, onions and saute them for a few seconds.
3. Add in the shredded white cabbage, salt, and all powdered spices and mix well. Cover and simmer for 10-12 mins.
4. Add in the boiled chana dal, garam masala powder, a little fresh grated coconut can be added as well for taste. Cook for another 6- 8 mins.
5. Finally check for seasonings, add fresh coriander leaves, lime juice, and peanuts, and mix well. Serve hot with phulkas, rotis, a bowl of curd.
Recipe- 4] CHANA DAL AUR LAUKI KA MEL
Ingredients:
Oil- 2 tsp
Ghee-2 tsp
Hing- ¼ tsp
Shahi jeera- ½ tsp
Ginger- 1 tsp chopped
Green chilies- 1 tsp chopped
Onions- 1 cup chopped
Tomatoes- ½ cup chopped
Salt to taste
Turmeric powder-1/2 tsp
Coriander powder-1 tsp
Kasuri methi-1 tsp
Red chili powder-1/2 tsp
Water as needed
Chana dal- 1 cup soaked for 30 mins
Dudhi/ Lauki- 300 gms, peeled and cut into cubes
Fresh coriander leaves- 2 tbsp. chopped
Method:
1. Prepare all the ingredients for the chana dal and Lauki recipe.
2. Heat oil and ghee in a pan, add in the ingredients for the tadka one by one and allow to crackle and splutter.
3. Add in the onions, saute them to a light pink color, add in the tomatoes, salt, and all powdered spices and bhuna for few mins.
4. Add in the soaked and drained chana dal and Lauki pieces and saute for 2-3 mins, add in Kasuri methi.
5. Now it’s time to add the liquid content/ water to the pan and mix it well. Bring it to a boil and simmer/ pressure cook until well done and cooked.
6. While some people completely mash up the dal and Lauki at the end of the cooking process you have an option to leave it just like that too. You can also give it a tadka of red chilies and garlic before serving hot garnished with coriander leaves.
Recipe- 5] CHANA DAL PARATHAS
Ingredients:
For the paratha dough:
Whole-wheat flour/atta- 1 cup
Maida-1/2 cup
Salt to taste
Oil-1 tsp
Chopped coriander leaves-2 tsp
For the chana dal filling/stuffing:
Boiled chana dal- 1 cup
Green chilies-1 tsp chopped
Ginger-1 tsp chopped
Onion-1 small chopped
Salt to taste
Garam masala powder-1/4 tsp
Amchur powder-1/2 tsp
Coriander powder-2 tsp chopped
Cheese-2-3 tbsp. grated
Oil/ ghee – to cook the parathas.
To serve with: curd/ raita/ pickle/ papad.
Method:
1. Prepare a firm dough for the parathas, cover them with a damp duster/muslin cloth for around 20 mins.
2. Soak the chana dal for around 30 mins, drain and put it to boil with fresh water, salt and turmeric a tsp of ghee and cook it until just done, drain and keep aside.
3.In a mixing bowl, combine together the cooked dal along with all the other ingredients, seasonings, spices and mix well.
4. Divide the rested dough into 4- 6 portions and equally divide the chana dal filling as well.
5.Roll out the dough one by one and stuff the parathas and shape them well into a ½ inch thick paratha.
6.Heat up a tava/ non-stick pan and cook the chana dal parathas on both sides to a nice golden color, smear the parathas with oil/ghee and serve hot with curd, papad, pickle.
Recipe-6] CHANA DAL KA MEETHA
Ingredients:
Chana dal- 1 cup, soaked in water for 30 mins, par boiled
Sabudana/ sago- ½ cup soaked for 20 mins.
Ghee- 2-3 tsp
Green cardamom- 2-3 no
Sugar -1/2 cup
Jaggery- ½ cup
Date puree-1/2 cup can also be used for less sugar
Milk-500- 600 ml
Coconut milk-1 cup thick
Cashew paste-2 tsp
Raisins- 2-3 tsp
Almonds- 2-3 tsp sliced
Saffron-3-4 strands
White chocolate- ½ cup grated
Motichoor ladoo- 2-3 no crumbled
Method:
1. Prepare all the ingredients for the chana dal ka meetha.
2. Warm up the milk and add in the green cardamom, sago, and parboiled chana dal and simmer for 20-25 mins.
3. Once the dal and sabudana have cooked up well in the milk, add jaggery and mix, simmer for 3-4 mins, cashew paste, saffron strands, add coconut milk and simmer for 4-5 mins, finally add the white chocolate and mix.
4. Check for sweetness and adjust accordingly, the texture of the sweet should be like custard by now. Allow to cool.
5. To assemble the sweet dish, using a glass dish/bowl spread the prepared mixture at the base, sprinkle crumbled motichoor ladoo along with a few nuts, and repeat the layer.
6. Finally garnish the top with nuts and allow to chill for 1-2 hours, serve the pudding/sweet dish chilled with a little dark chocolate sauce drizzle.
Dr.Kaviraj Khialani
Brief About The Writer:
Dr. Kaviraj Khialani- Celebrity Master Chef, is a Mumbai-based Author, Writer, Healthy Eating - Lifestyle Specialist, Food Designer, Academician & having mastered over 33 International Cuisines, is also a Food & Beverage Consultant. He has worked with esteemed properties like the Taj Group of Hotels, Kuwait Airways to name a few, he has been awarded several Global and National Awards for his outstanding performance in his chosen field he loves to share his knowledge and experience of over 2 decades with the Food & Hospitality Industry.
