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Chana Dal With Spinach: Dual Benefits for Glucose Management

Chana Dal With Spinach

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When chana dal and spinach combine in a single dish, they create a nutritional synergy that's particularly potent for blood sugar management. This classic pairing delivers a dual-action approach: chana dal provides slow-release carbohydrates while spinach benefits include natural plant compounds that may improve insulin sensitivity. Chana Dal with Spinach is a classic Indian dish that unites two diabetes-friendly ingredients for a powerful, flavorful meal. Chana dal (split Bengal gram) offers slow-release carbohydrates, high fiber, and protein, while spinach brings antioxidants, magnesium, and plant compounds that can improve insulin sensitivity. They deliver a synergistic effect for blood sugar management and overall health.
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Prep Time 15 minutes
Cook Time 40 minutes
Soaking time for chana dal 1 hour
Total Time 1 hour 55 minutes
Servings: 4 servings
Course: dinner, lunch, Side Dish
Cuisine: Indian
Calories: 230
Ingredients Equipment Method Nutrition Notes

Ingredients
  

  • 1 cup chana dal split Bengal gram
  • 3 cups water plus more for soaking
  • 4 cups fresh spinach leaves washed and chopped
  • 1 medium onion finely chopped
  • 2 medium tomatoes chopped
  • 3–4 cloves garlic minced
  • 1 inch piece of ginger grated
  • 2 green chilies slit (optional)
  • 1 teaspoon cumin seeds
  • ½ teaspoon turmeric powder
  • 1 teaspoon coriander powder
  • ½ teaspoon garam masala optional
  • 1 tablespoon oil or ghee
  • Salt to taste
  • Fresh coriander for garnish
  • Lemon wedges for serving

Equipment

Method
 

  1. Prep the Chana Dal
  2. Rinse chana dal thoroughly and soak in water for at least 1 hour (this helps with digestion and reduces cooking time).
  3. Drain and set aside.
  4. Cook the Dal
  5. Add soaked chana dal, 3 cups water, turmeric, and a pinch of salt in a pressure cooker or heavy-bottomed pot.
  6. Pressure cook for 2–3 whistles, or simmer in a pot for 30–40 minutes, until the dal is tender but not mushy.
  7. Prepare the Spinach
  8. While the dal cooks, heat oil or ghee in a large pan.
  9. Add cumin seeds and let them splutter.
  10. Add onions and sauté until translucent.
  11. Stir in garlic, ginger, and green chilies; cook for 1–2 minutes until fragrant.
  12. Add tomatoes and cook until they soften and the oil begins to separate.
  13. Add coriander powder and garam masala (if using).
  14. Combine Dal and Spinach
  15. Add the cooked dal (with its water) to the pan. Stir well.
  16. Add chopped spinach and simmer for 5–7 minutes, until spinach wilts and blends with the dal. Adjust salt and consistency with water as needed.
  17. Finish and Serve
  18. Garnish with fresh coriander.
  19. For a complete, low-glycemic meal, serve hot with lemon wedges, brown rice, or whole wheat roti.

Nutrition

Serving: 325gCalories: 230kcalCarbohydrates: 35gProtein: 12gFat: 5gSodium: 500mgFiber: 10gSugar: 4g

Notes

  • Chana dal is high in protein and fiber, making this dish filling and excellent for blood sugar management.
  • Spinach adds antioxidants, magnesium, and additional fiber.

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