Organic Bengal Gram Split (Chana Dal)
Chana Dal is one of the most commonly used legumes all across India, where it's used in multiple curries, salads, soups and spiced up dishes. Besan, one of the most commonly used flours in the country, is obtained from this chane ki daal! A protein-rich split gram dal, makes for a great addition to Vegan and Gluten-Free diets. Chana dal is also known as split bengal gram, has a low glycemic index, making it a great ingredient for diabetic patients. We source our bengal gram dal from Nagaour, Rajasthan, where it is cultivated by a group of farmers who've worked really hard over the last decade to convert their land into an organic oasis :)
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Stay Healthy with I Say Organic's Chana Dal
Chana Dal or Bengal Gram Dal is a common staple lentil used across households in India. Split Bengal gram is a popular yellow lentil. These legumes are rounded on one side and flat on the other. Now enjoy unprocessed organic Bengal gram chana dal from I Say Organic sourced directly from the organic farmers of Rajasthan. This whole gram dal is gluten-free and has a low glycaemic index and is perfect for diabetic patients. Besan, another common ingredient in Indian cuisine is obtained from this split Bengal gram. This lentil is widely used in Indian cuisine because of its versatility.
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Nutrition value of Bengal gram dal
Bengal Gram dal is rich in nutrients and a good source of plant-based protein. 100g of cooked Bengal gram chana dal contains roughly 90.45Kcal of calories and 20g of proteins. Other nutrients in split Bengal gram can be noted as (1)
1. Essential amino acids
2. Complex carbohydrates
3. Low fat content
4. Good amount of dietary fibres
5. Vitamins B2, B6, B9, Carotenoids, D2
6. Folic acid, zinc
7. Phosphorus, magnesium
When to eat Split Bengal Gram?
Enjoy this whole gram dal if,
1. You are on a weight loss journey - Bengal dal gram is fat and cholesterol free
2. You’re Pregnant – good source of folic acid
3. Have Night Blindness – contains zinc and Vitamin A
4. Want strong bones and teeth – contains phosphorus, calcium, magnesium
Benefits of Split Bengal Gram
Consumption of Split Bengal gram is a healthy option since its lower in the glycaemic index and full of proteins. Let’s look at the benefits of Bengal dal gram.
Split Bengal gram consists of complex carbohydrates that provide energy. It is also rich in B complex vitamins like B2, B6, and B9 which play a vital role in metabolism. (2)
Bengal gram dal is a good source of plant-based protein. 100g cup of cooked Bengal gram chana dal can provide 40% of your daily protein needs. (3)
Heart Healthy Food
This whole gram dal is rich in antioxidants which reduces the damage done by free radicals to the blood vessels. Bengal gram chana dal is a whole grain rich in folic acid that lowers the risk of blood clots. (4)
The glycaemic index in Split Bengal gram is low making it a perfect food for anyone with diabetes. It has an index of 8. The high fibre content of the dal allows a slower release of glucose in the blood. (5)
Recipes to try with Bengal gram dal
Always ensure to soak Bengal chana dal for at least 4 hours or overnight before cooking. Here are some easy recipes with split Bengal gram to try at home.
Masala Chana Dal
1. Cook 1 cup of soaked chana dal in a pressure cooker with turmeric powder and 3 cups of water.
2. Cook the lentils for 7 to 8 whistles
3. Heat 2 tablespoons oil in another pan and add a pinch of asafoetida
4. Add cumin seeds, garlic, and onion, and fry till they turn light brown
5. Add 1 chopped tomato, ginger and green chilli.
6. Stir and add dry spice powders like turmeric powder, red chilli powder, garam masala and coriander powder.
7. Cook for 10 minutes
8. Add chopped coriander leaves before serving
9. Enjoy with rice or rotis
Chana Dal Cheela
1. Soak 1 cup Bengal chana dal overnight
2. Blend it into a paste in a mixer grinder
3. Add vegetables in it like grated carrots, chopped coriander leaves, chopped onions, chilli
4. Add salt, turmeric, jeera powder, jeera seeds, chilli powder
5. Pour water to make a thick paste
6. Brush oil on a skillet and add a ladle of the batter
7. Cook on both sides
8. Enjoy the cheela with mint chutney
Q1. For how much time dal needs to be soaked before cooking?
Bengal gram dal needs some soaking prior to cooking. You can soak split Bengal gram for 4 hours before cooking, however, some recipes might require you to soak the lentil overnight.
Q2. Can Bengal gram split chana dal be eaten daily?
Pulses or lentils are rich in protein and fibre. Split Bengal gram is a good source of plant-based protein and eating it every day can help you stay healthy and fit.
Q3. Why is chana dal good for kids?
A. Chana dal is good for kids because it provides energy, complex carbohydrates, and proteins and makes their bones and teeth stronger.