Rice with Chana Dal (Kitchri)

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Rice with Chana Dal (Kitchri)

The high level of magnesium and potassium in chana dal help in maintaining an appropriate electrolyte balance in the body, thus reversing the changes that occur in the blood vessels eventually relieving hypertension. More health benefits of chana dal below after the recipe.

Chand dal riceThe Servings:

No of servings: 4 persons


The Ingredients

Main Ingredients

  1. 500g Basmati rice
  2. 150g Chana Dal

Spices & Condiments

  1. Ginger/Garlic paste (1tsp)
  2. Cloves (qty=4)
  3. Cardamoms (qty=4)
  4. Cumin seeds ((½tsp)
  5. Cinnamon stick (qty=2)
  6. Turmeric powder (¼tsp)
  7. Chilli powder (¼tsp)
  8. Garam masala powder (1tsp)
  9. Saffron strands (1 pinch)
  10. Onion (qty=1); peeled and finely sliced
  11. Ghee (1tbs)
  12. Salt to taste

Herbs

  1. Bay leaves (qty=2)
  2. Mint leaves (qty = 3) for plating decoration.

The Tasty and Healthy Secret (which makes the difference)

  1. Chana Dal

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The Directions (in Easy steps)

  1. Soak the chana dal in warm water for 3-4 hours.
  2. Soak the basmati rice in water for 1 hour.
  3. In a pressure cooker add the chana dal and twice its volume of water. Then add turmeric powder and salt to taste. Pressure cook for 2 whistles. The chana dal should be soft but not fully cooked.
  4. Heat the ghee in a pan. Then add the cumin seeds, let them splutter.
  5. Then add the cinnamon stick, cardamom, cloves, and bay leaves. Sauté for 30 seconds.
  6. Then add the ginger garlic paste and onions and sauté till the onions become light brown.
  7. Now it’s time to add the basmati rice. So drain the water first then add the rice and mix well. Then add twice its volume of water, some salt, mix and let the water come to a boil. Then sprinkle the saffron strands and stir slightly.
  8. Now add the Chana dal, garam masala, and chili powder; mix well.
  9. Cover with a lid and let simmer on low heat until rice and chana dal are cooked.
  10. Allow to sit for 10 minutes before serving.

Tips:

  • Instead of cinnamon sticks, it’s powder (1tsp) can be used.

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Health Benefits of Chana Dal:

  1. It helps in weight management because it is rich in fibre. Indeed an effective natural aid for weight loss.
  2. Good for lowering bad cholesterol in the blood.
  3. Helps controlling diabetes because of its low glycemic index.
  4. A relieve for hypertension.

Nutritional Information:

Chana Dal is rich in valuable nutrients such as:

  1. Magnesium and potassium
  2. Zinc and Iron
  3. Vitamin B
  4. Protein
  5. Calcium

Precaution:

  • If eaten in excess, it may cause bloating and intestinal gas.

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4 comments

  • Angel M Chaney

    Rice is one of my favorite dishes. I am not that familiar with Chana Dal, however, with the seasonings and other ingredients this recipe sounds delicious and I am looking forward to trying this recipe. The health benefits are also great. I am on a weight loss journey and it will be beneficial for hypertension and lowing high cholesterol. Can I substitute Cloves, Cardamoms and Cumin seeds for the powder forms?

    • Thank you dear Angel,
      Chana Dal rice is one of the many ways to vary how we can eat rice.
      It is best eaten with the dish “Kari-Bari”, which I will add soon.
      Yes, sure you can substitute the Cloves, Cardamoms and Cumin seeds for the powdered forms.
      Have a nice meal.

  • Daniella

    Hi Chef Vihaan,

    Great Article, I really enjoyed the reading!
    I was just looking for a healthy and tasty recipe to make this week end and your article came just in time!
    My family complains that I always do the same food and that they fed up to eat boring meals over and over:(
    Knowing how to cook is a real art! The rice with chana dal kitchri seems to be a great recipe and healthy as well. I will definitely make this dish today, and I will tell how it goes:)
    Thank you very much for this excellent recipe!

    • Chef Vihaan

      Thank you dear Daniella,

      This recipe is indeed a nice alternative to plain rice. We are happy to have been able to provide this nice alternative. It is really very tasty and healthy. The best to eat with it is the “Curry Bari” – Coming soon.

      Have a nice meal.

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