Spiced Chana Dal with Basmati Rice

A Nutritious Blend of Aromatic Spices and Protein-Rich Chickpeas

Instructions:
1. In a large pan, heat the olive oil over medium heat. Add the cumin seeds and toast them for a few seconds until aromatic.
2. Add the onion and cook for 2 minutes, stirring frequently until softened.
3. Stir in the garlic, ginger, turmeric, ground cumin, crushed red pepper flakes, and chili oil, cooking for another minute until the spices are fragrant.
4. Add the tomato, dal, saffron, and 3 cups of water. Bring to a boil, then reduce to a simmer.
5. Cover the pan partially with a lid and simmer for about 45-55 minutes, or until the dal is tender and most of the water has been absorbed. Monitor the water level during cooking, adding more as needed to prevent the dal from drying out.
6. While the dal is cooking, prepare the basmati rice. In a separate pot, bring three cups of water to a boil with cardamom pods, cloves, bay leaf, and 1/2 teaspoon of salt.
7. Add the rice to the boiling water. Reduce heat to a low simmer, cover, and cook for about 18-20 minutes, or until the water is absorbed and the rice is tender. (when cooked remove the bay leaf, cardamom pods, and cloves from the rice)
8. About 30 minutes into the dal cooking time, stir in the chopped cilantro and parsley. Season with salt and pepper to taste.
9. Serve rice and dal with lemon.

Chana Dal Nutritional Profile:

Protein: Chana dal is an excellent source of plant-based protein, making it particularly valuable in vegetarian and vegan diets. A cooked cup of chana dal can provide about 14-18 grams of protein, essential for muscle repair, growth, and overall cellular function.
Dietary Fiber: High in dietary fiber, a cooked cup offers around 10-15 grams. Fiber aids in maintaining bowel health, lowering cholesterol levels, and regulating blood sugar levels.
Low Glycemic Index: With a low glycemic index, chana dal is an excellent food choice for people managing diabetes. It helps in the slower release of glucose into the bloodstream, preventing sudden spikes in blood sugar levels.
Minerals: Rich in key minerals such as iron, potassium, magnesium, and phosphorus. Iron is crucial for forming red blood cells and preventing anemia; potassium supports proper nerve and muscle function; magnesium is involved in over 300 enzymatic reactions, including energy metabolism; and phosphorus is essential for the formation of bones and teeth.
Vitamins: Includes B-vitamins like folic acid, which is essential for red blood cell production and crucial during pregnancy for fetal development. It also contains other B-complex vitamins that aid in metabolism and energy production.
Antioxidants: Contains antioxidants such as flavonoids, known for their anti-inflammatory and neuroprotective properties.
Low in Fat: This legume is low in fat, with a cooked cup containing just about 2-3 grams of fat, making it a healthy option for those monitoring their fat intake.
Cholesterol-Free and Heart Healthy: Being naturally cholesterol-free, chana dal can benefit heart health, especially when used as a substitute for higher-fat protein sources.