Benefits of Bengal Gram (Kale Chane)
They are very good source of proteins. They contain minerals such as iron and Vitamin B-Complex .They are a great source of soluble fibre which helps in cleansing the internal system, reducing glucose levels and hence good for diabetic patients. When I was a kid, my mother used to give me water extract of bengal gram (after boiling) as it helps in improving RBC count, eyesight improvement and well balanced growth of the body.
Ingredients:
- Bengal Gram(Kale chane): 1/2 cup
- Onion: 1 (Chopped)
- Tomato: 1 (Chopped)
- Ginger : a small piece(Chopped)
- Garlic cloves: 1-2 (Chopped)
- Beaten Curd : 2 tbsp
- Salt: to taste
- Red Chilli pwd: to taste
- Turmeric pwd: 1/2 tsp
- Cumin Seeds: 1/2 tsp
- Oil: 1-2 tbsp
Method:
- Wash and soak bengal gram overnight in ample water(~2 cups) for atleast 6-8 hours.(Don't throw this water away)
- Pressure cook Bengal gram with salt, turmeric pwd and (~2 cups) water.(Preferrably, use the same water in which Bengal gram was dipped)
- After 3-4 whistles on high flame, cook for 1 hour on low flame.
- Keep it aside.
- Seasoning/ Tadka:
- Heat oil in pan. Add cumin seeds. Let them splutter.
- Add chopped onions, ginger and garlic. Cook on low flame till translucent. Add Tomatoes, red chilli pwd. Cook till done.
- Add beaten curd and cook for 2-3 mins.
- Add the above seasoning (Tadka) to the pressure cooked Bengal gram daal .(If needed, you can add more water )
- Now, again after taking 1 whistle on high flame , cook on low flame for 5 mins.
- Ready to serve with chapati, nan, parantha or rice.
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