Chana Dal Masala

A delicious and nutritious East Indian delicacy that doubles as a soup and vegan main course.

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Ingredients

1. 2 cups dry chana dal (split baby garbanzo)
2. 2 Tbsp. fresh ginger root, finely minced
3. 4 Tbsp. curry powder
4. 2 Tbsp. garam masala spice rub
5. ¼ cup golden raisins (Sultanas)
6. 2 Tbsp. / 30 g tomato paste
7. 1 large carrot, cut into ¼-inch / ½-cm cubes
8. 8 cups / 2 L water or vegetable stock, preferably organic low-sodium
9. 2 Tbsp. / 28 ml olive oil

Directions

1. Rinse the chana dal in a colander until the water runs clear.
2. Put the dal and water in a 3-quart / liter lidded pan over low heat, and simmer for approximately 30 minutes, until the dal starts to soften.
3. Add the carrot and raisins, cover, and continue to simmer.
4. In a small pan, heat the curry and garam masala over medium-high heat until fragrant, approximately 5 minutes, stirring frequently. Set aside.
5. In a separate small pan, heat the oil over medium-high heat, and add the ginger. Sauté the ginger until slightly soft, approximately 2 minutes.
6. Add the curry mixture and heat for 2 additional minutes. Add the tomato paste, and mix well
7. Stir the ginger-curry-tomato mixture into the dal. Cover and simmer until the thickened, approximately 5 minutes.

Serving size: ½ cup / 120 g

Exchanges per Serving: 1 Carb, 1 Protein, 0 Fat

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