Chana Dal Stew

Chana Dal Stew

China Doll? Ka-hana Dale? What the what? Chana Dal is a type of legume that comes from India. It’s a lot like a chickpea, with a creamy mellow flavor. This almost magical little bean is extremely low on the glycemic index and has virtually zero impact on blood sugar levels. It’s a perfect food for folks with diabetes and is great for weight loss. Spikes in blood sugar levels cause excess insulin, which causes fat storage and weight gain. I’m sure I sound super smart right now… but I only know this because I read Trim Healthy Mama

Now that I’m more aware of what types of foods cause weight gain, I’m on the lookout for dishes just like this stew: full of protein, healthy carbs that won’t cause insulin spikes, inexpensive, and great for the whole family. They’re pretty smart over in India, y’all. Chana Dal is a staple food over there and well known for it’s health benefits. If you live in a bigger city, you might be able to find Chana Dal in an Indian grocery store or other ethnic markets. If you live in an itty-bitty Texas town like me, you’re gonna have to order it online. I purchased a two-pound bag and decided to cook it all in one big batch. I scooped out two cups of cooked Chana Dal to use later in a dessert recipe. I used the remaining cooked Chana Dal for this stew. If you’d rather skip on having two pounds of cooked Chana Dal… because that is a TON of beans, just use half the bag.

It’s important to soak your beans for 12-24 hours before cooking. Simply pour the beans in a large bowl, cover with water and add a splash of apple cider vinegar or a couple of tablespoons of baking soda. This will help break down some of the compounds that can cause upset tummies and bloating and make your dish easier to digest. After beans have soaked, drain the water and rinse. Then add to your crock pot and cover with water. Cook on low for 6-8 hours, additional water may need to be added during cooking. 

Chana Dal Stew

Ingredients:

  • 1 pound cooked Chana Dal legumes in water
  • 1 pound cooked and crumbled ground turkey
  • 1-2 cups fresh spinach
  • 1 cup shredded carrots
  • 1/4 cup diced onion
  • 2 tablespoons minced garlic
  • 1 tablespoon olive oil
  • 2 tablespoons parsley
  • 1 tablespoon salt
  • 1/2 tablespoon ground sage
  • 1 teaspoon ground black pepper

Cook Chana Dal according to directions listed above. Drain any additional water until legumes are just barely covered in water. 

Chana Dal in the crock pot

Next chop carrots and add to the crock pot along with fresh spinach leaves.

making Chana Dal stew

Stir to mix and season with parsley, salt, pepper, and sage.

spices for Chana Dal stew

Stir to mix and allow spinach to cook for a few minutes as you finish the rest of the ingredients.

making Chana Dal stew in the crock pot

Chop onion and sauté with garlic and a tablespoon of olive oil.

onions and garlic

Add sautéed onions and garlic to the crock pot and stir again. Next brown lean ground turkey. You might like to add additional seasoning to the ground turkey. 

ground turkey for chana dal stew

Add cooked ground turkey to the crock pot and stir again. Cover and cook on low for an additional 30 minutes to an hour for the best flavor. 

Chana Dal Stew from thecoersfamily.com

 

Chana Dal Stew
Hearty and delicious Chana Dal Stew with spinach, carrots, and lean ground turkey
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Ingredients
  1. 1 pound cooked Chana Dal legumes in water
  2. 1 pound cooked and crumbled ground turkey
  3. 1-2 cups fresh spinach
  4. 1 cup shredded carrots
  5. 1/4 cup diced onion
  6. 2 tablespoons minced garlic
  7. 1 tablespoon olive oil
  8. 2 tablespoons parsley
  9. 1 tablespoon salt
  10. 1/2 tablespoon ground sage
  11. 1 teaspoon ground black pepper
Instructions
  1. Cook Chana Dal in the crock pot on low for 6-8 hours. Drain any additional water until legumes are just barely covered in water.
  2. Next chop carrots and add to the crock pot along with fresh spinach leaves.
  3. Stir to mix and season with parsley, salt, pepper, and sage.
  4. Stir to mix and allow spinach to cook for a few minutes as you finish the rest of the ingredients.
  5. Chop onion and sauté with garlic and a tablespoon of olive oil.
  6. Add sautéed onions and garlic to the crock pot and stir again. Next brown lean ground turkey. You might like to add additional seasoning to the ground turkey.
  7. Add cooked ground turkey to the crock pot and stir again. Cover and cook on low for an additional 30 minutes to an hour for the best flavor.
The Coers Family http://www.thecoersfamily.com/

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