Chana Dal Sundel

Dr. Lakshmi K

Food Scientist
 

Ease

4

Approx. Cost

INR 50

Serves

1

Cooking Time

20 Min

Ingredients list

Cooked chana dal: 1 cup

Sesame oil: 1 cup

Green chilli: 1 cup

Grated coconut: 1 tbsp

Curry leaves as per taste

Salt as per taste

Corn: 2-3 tbsp

Preparation



Step 1 :

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.

Step 2 :

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 mix grated coconut, ghee and mix well until the corn is soft.

Step 3 :

UR delicious sundel is now ready-to-be served, garnish it with coriander and enjoy.

Keeps UR heart healthy

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.

Boosts insulin response

Chana dal being rich in magnesium is known to improve insulin response by lowering insulin resistance.

Lowers blood pressure

Chana dal is high in potassium and low in sodium which makes it essential for regulating UR blood pressure levels. It can also maintain/balance electrolytes in UR 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.  

Excellent source of protein for vegans and vegetarians

The level of protein in chana dal makes it an excellent source of the macronutrient amongst vegetarians and vegans.

Helps manage weight when eaten in the right portions

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. 

Great protein source

Corn is a rich source of protein favoured by vegans and vegetarians. You can either have corn as a meal in fresh corn soup or as boiled corn for UR evening snack. 

Rich in antioxidants

Antioxidants combat harmful free radicals in the body. Work indicates that free radicals may play a role in ageing and a variety of chronic diseases. Many fruits and vegetables are also rich in carotenoids including dark leafy greens, carrots, and sweet potatoes.

Good dietary fibre

Corn contains dietary fibre, similar to other plants, legumes, and vegetables.

Nevertheless, the amount of fibre found in corn when compared to other sources is much lower. Fibre can also help with digestion and lower any chances of constipation. Research also suggests that healthy fibre intake done moderately can also result in living a much more wholesome life. 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.

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