Chana Dal with Caramelized Onions and Coconut

    PREP: 10 minutes | COOK: 60 minutes | YIELD: 5 x 1-cup servings

    Chana dal and the chickpea are very similar legumes, but the chana is smaller, sweeter and has a much lower glycemic index. If you’re in a pinch, you can substitute chickpeas for the chana dal in this recipe.

    2 cups (480 ml) chana dal (split desi chickpeas), picked through and rinsed

    1 Tbsp (15 ml) finely grated fresh ginger

    1 tsp (5 ml) garam masala

    ½ tsp (2.5 ml) ground turmeric

    ½ tsp (2.5 ml) ground coriander

    ¼ tsp (1.25 ml) cayenne

    ½ tsp (2.5 ml) sea salt

    ¼ tsp (1.25 ml) freshly ground black pepper

    1 Tbsp (15 ml) coconut oil

    1 large onion, finely chopped

    2 Tbsp (30 ml) unsweetened flaked coconut

    2 Tbsp (30 ml) fresh lime juice

    ¼ cup (60 ml) chopped fresh cilantro, to garnish

    In a large pot or Dutch oven, combine chana dal, 6 cups (1.44 L) water, ginger, garam masala, turmeric, coriander, cayenne, salt and pepper. Bring to a boil, stir, then cover and reduce heat to simmer for about 60 minutes, stirring occasionally.

    While chana dal cooks, heat coconut oil in a large skillet on medium high. Add onions and cook until they start to brown, about 3 minutes. Reduce heat to medium low and continue to cook until onions are well browned, 8 to 10 minutes more. Stir in flaked coconut and cook for about 1 minute. Remove from heat.

    Blend chana dal with a handheld immersion blender or stand blender until slightly smooth with some of the chickpeas still intact. Stir in lime juice, half of browned onions and coconut.

    Ladle into bowls, top with remaining browned onions and coconut, and sprinkle with chopped cilantro.


    Calories: 163 | Calories from Fat: 49 | Protein: 7 g | Carbs: 23 g | Total Fat: 6 g | Saturated Fat: 3.5 g | Trans Fat: 0 g | Fiber: 6 g | Sodium: 101 mg | Cholesterol: 0 mg