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How to Use Bengal Gram in the Kitchen
Bengal gram, also known as chana dal, is a protein-rich legume widely used in Indian kitchens.
It not only adds a delicious crunch and nutty flavor to various dishes but is also easy to digest, making it ideal for healthy meals.
Bengal gram is valued in traditional medicine for its therapeutic properties. It is known to help manage menstrual and bleeding disorders and is especially beneficial during the summer due to its cooling effects on the body.
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Recipes:
Bengal Gram and Jaggery Protein Drink:
| Ingredients: |
| Bengal gram (chana dal) |
½ cup |
| Jaggery |
2 t.spoon |
| Cardamom powder |
a pinch |
| Water |
as required |
| Ghee |
½ t.spoon |
| Salt |
a pinch |
| Recipe: |
| Roast the Bengal gram in ½ teaspoon of ghee until it turns light brown and aromatic. |
| Allow it to cool, then grind it into a fine powder using a mixer or blender. |
| In a separate bowl, dissolve jaggery in ½ cup of water. Once fully dissolved, add another cup of water, along with a pinch of salt and cardamom powder. |
| Mix in 2 teaspoons of the Bengal gram powder and stir thoroughly until smooth. |
| Serve at room temperature as a refreshing, protein-rich drink. |
| Store the leftover Bengal gram powder in an airtight container for up to 5 days and use it as needed. |
| This high-protein drink supports muscle recovery, boosts energy, aids digestion, and serves as a natural protein supplement; perfect for athletes, growing children, and individuals seeking a wholesome alternative to commercial protein drinks. |
Bengal Gram Halwa:
| Ingredients: |
| Bengal gram (chana dal) |
½ cup |
| Ghee |
2-3 t.spoon |
| Jaggery |
½ cup |
| Chopped cashews and almonds |
2 t.spoon |
| Nutmeg powder |
¼ t.spoon |
| Long pepper powder (pippali) |
½ t.spoon |
| Recipe: |
| Soak the Bengal gram in 1 glass of water for 3-4 hours. |
| Drain and grind into a smooth paste, adding a little water if required. |
| Heat ghee in a heavy-bottomed pan, add the Bengal gram paste, and roast on medium flame until it turns light brown and emits a nutty aroma. |
| In a separate pan, dissolve jaggery in 1 glass of water by boiling for about 10 minutes or until fully melted. |
| Slowly pour the hot jaggery syrup into the Bengal gram mixture while stirring continuously. |
| Cook the mixture on low heat for 7-8 minutes, then add chopped nuts, nutmeg powder, and long pepper powder. |
| Stir well and cook until the halwa reaches a semi-solid consistency. |
| Serve warm for breakfast or as a healthy dessert. This halwa is excellent for boosting stamina and vitality, especially in children, athletes, and the elderly. |
Bengal Gram and Spinach Curry:
| Ingredients: |
| Bengal gram (chana dal) |
1 cup |
| Spinach (palak) |
3 cups, washed |
| Salt |
to taste |
| Oil |
3 t.spoon |
| Green chilli |
2-3 chopped |
| Asafoetida (hing) |
a pinch |
| Curry leaves |
1 t.spoon |
| Turmeric powder |
1 t.spoon |
| Cumin powder |
½ t.spoon |
| Coriander powder |
½ t.spoon |
| Fresh coriander leaves |
1 t.spoon |
| Lemon or citron juice |
2 t.spoon |
| Mustard seeds |
1 t.spoon |
| Recipe: |
| Soak the Bengal gram overnight in water. |
| Pressure cook the soaked Bengal gram along with spinach and 3 cups of water for 5–6 whistles. |
| Once cooled, open the lid and mash the mixture lightly using a hand masher. |
| Add salt, cumin powder, and coriander powder to the mixture and stir well. |
| In a separate pan, heat oil and add mustard seeds. Once they splutter, add asafoetida, turmeric, curry leaves, and chopped green chilli for tempering. |
| Add this tempering to the cooked spinach and Bengal gram mixture. Cook on medium flame for 5-7 minutes. |
| Finish by adding fresh coriander leaves and lemon juice. Mix well and serve hot with rice or chapati. |
| This curry is rich in iron, fiber, and plant-based protein. It's particularly effective in easing constipation in elders and offers essential nutrients for growing children. |
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