Lentil (Chana Dal) Chutney

Chana dal is high in protein content and low in glycemic index.

This intensely tangy, creamy chutney is packed with protein and good nutrition. It is gluten free, grain free and dairy free.

This versatile chutney has the texture of smooth peanut butter and pairs well with idlis, dosas and parathas. It tastes great as a sandwich spread or as a dip as well 🙂

Recipe

Ingredients:

• Chana Dal (Split chick peas) - 100 g
• Chillies - 4-5 (15 g approx) - chopped. (I like to use red and green chillies for colour)
• Hing (asafoetida) - a (generous!) pinch
• Juice of a lemon - 2 tablespoons approx
• Oil - 2 teaspoons
• salt - to taste
• mustard seeds - ½ tsp
• water - 175 ml

Method:

• Roast the lentils in a (cast iron) pan on medium heat till they turn evenly brown. The taste of this chutney is in the roasting. So please be patient and roast the lentils well. This step will take about 4-5 minutes.

• Soak the roasted dal in the measured quantity of water for about 10 minutes.
• In the meantime, put the pan back on heat and add oil to it. Add the chopped chillies and fry them till they have 'blisters' on them. Remove from pan and keep aside.

• Return the pan to heat and to the oil that is remaining in the pan, add the mustard seeds and hing. When the mustard seeds splutter, turn off the heat and keep aside.
• Now transfer the dal that is soaking, along with the water it is soaking in, to a blender jar, add salt and grind to a smooth texture.
• Add the juice of a lemon and blend it again. Make sure it is not grainy at all.
• Transfer into a bowl and garnish with the mustard seeds tempering. Chutney is ready! Mix well and serve.

Nutrition Facts:

Servings: 4
Amount per serving
Calories	118
% Daily Value*
Total Fat 4g	5%
Saturated Fat 0.4g	2%
Cholesterol 0mg	0%
Sodium 46mg	2%
Total Carbohydrate 16.1g	6%
Dietary Fiber 4.5g	16%
Total Sugars 3.5g
Protein 5.1g
Vitamin D 0mcg	0%
Calcium 32mg	2%
Iron 2mg	9%
Potassium 233mg	5%