Nutrition

Chana Dal Sundel

This delicious recipe is the perfect comfort meal for one and can be enjoyed both as a breakfast or a snack. Rich in antioxidants, potassium, magnesium, protein and dietary fibre, it keeps your heart, gut and blood pressure in check.

By Dr. Lakshmi K

12 Jul 2020

Chana dal is a power-packed lentil with a variety of health benefits. An excellent source of vegetarian and vegan protein, chana dal is rich in antioxidants which help reduce any damage done by free radicals to our blood vessels and lowers inflammation. It is also a great source of folic acid, which helps lower homocysteine levels, which reduces the risks of any blood clots and hardening of arteries too. Being rich in magnesium, it is also known to improve insulin response by lowering insulin resistance. Chana dal is high in potassium and low in sodium which makes it essential for regulating your blood pressure levels. It can also maintain/balance electrolytes in your body, which help in preventing the narrowing of blood vessels and helps regulate blood more freely. Eating natural sources of potassium like pulses, fresh fruits and vegetables can help you reap the most health benefits. Moreover, a serving of 30 gms of chana dal provides approximately 100 calories of energy in combination with a number of vitamins and minerals and is extremely effective for weight management.

Another star ingredient in this dish is corn. Here are a few benefits corn has up its sleeve. Like chana dal, it is also rich in protein and antioxidants, which combat harmful free radicals in the body. Work indicates that free radicals may play a role in aging and a variety of chronic diseases. Corn contains moderate dietary fibre, similar to other plants, legumes, and vegetables. Fibre can help with digestion and lower any chances of constipation. A major study in 2011 found a link between dietary intake of fibre and a lower overall risk of premature death, especially from cardiovascular, infectious and respiratory diseases.

Chana Dal Sundel - Full Recipe

1
serves
229
K calories
20
minutes
4/10
simplicity

Easy Steps

To cook the chana dal, wash the chana dal three times and add one and half cups of water and let the dal cook in the pressure cooker for 3-4 whistles.

Take the cooker off the heat and let the chana dal rest in the pressure cooker till the pressure is completely released.

In a separate pan, heat 2 tablespoons of oil, add mustard seeds, jheera, curry leaves, chopped chilies, cooked and mashed dal and turmeric and sauté for a few minutes.

Add a bit of water and salt and mix well. Now add the boiled corn, grated coconut, ghee and mix well until the corn is soft.

Ingredients List