CHANA DAL & SWEET POTATO CHOWDER
12:47 PM
This recipe is inspired by Bob Red Mill’s and comes from a recipe on the back of one of their dried Chana dal packages. I love chowders all year long but especially in the cooler months! This is a healthy and flavorful one packed with protein and fiber. The sweet potato adds a hint of sweetness while the jalapeno gives a bit of spice. This recipe will definitely be going on my meal rotation for the next few months. It’s everything you'd want in a chowder...creamy, hearty and satisfying!
Chana dal are the desi type chickpeas (garbanzo beans) that have had their outer layer removed and split in half. Resembling yellow split peas, these little golden legumes are widely used in Indian cuisine. Unlike that of the yellow split pea, chana dal hold there shape when cooking. I've edited this recipe since posting to include soaking the dal. It's an extra step that will ensure quicker cooking and tender dal all the way through. Being low on the glycemix index makes them an excellent legume for diabetics. Per 1/4 cup, dried, they contain 190 calories, 11 grams of protein, 9 grams of fiber, 2 grams of fat, 1 gram of sugar and zero cholesterol. They're a good source of phosphorus, folate, magnesium and iron. If you can't find them locally, you can order them online.
Using one pot and colander, this chowder comes together easily. First cook your dal and potatoes...
Next saute your vegetables, set aside with the dal and potatoes...
Add everything back to the pot once your non-dairy milk is ready and finish cooking. Enjoy the deliciousness!
CHANA DAL & SWEET POTATO CHOWDER
Ingredients
- 1 cup Chana dal
- 1 sweet potato, diced 1/2-1/4 inch cubes (orange or white)
- 2 - 3 bay leaves
- 1 tablespoon olive oil or 3 tablespoons water (for water saute)
- 1 small red pepper
- 1 small green pepper
- 1 small jalapeno, most seeds removed and diced
- 1 small onion
- 1 cup vegetable broth
- 2 1/2 cups unsweetened almond milk
- 3 tablespoons flour (chickpea, spelt, all-purpose, etc.)
- 1/2 teaspoon thyme
- mineral salt & pepper to taste
- chopped parsley, to serve
Rinse Chana dal and remove any pebbles or unsightly peas. In a large pot, soak the dal in about 4 cups of room temperature water for 1 1/2 - 2 hours or hot water for 1 hour. Drain water.
In a large dutch oven or pot, place soaked Chana dal, sweet potato and bay leaves, cover with about 4 - 5 cups of water, bring to a boil, cover, reduce heat to low and simmer for about 20 minutes, until dal and sweet potatoes are tender.
In a large dutch oven or pot, place soaked Chana dal, sweet potato and bay leaves, cover with about 4 - 5 cups of water, bring to a boil, cover, reduce heat to low and simmer for about 20 minutes, until dal and sweet potatoes are tender.
Place cooked peas and potatoes in a colander, rinse gently and quickly with warm water, set aside. Leave bay leaves with the mix. Don’t worry about getting every pea out of the pot.
In same pot, heat oil/water over medium heat, add bell peppers, jalapeno, onion and thyme, saute for 5 minutes, stirring frequently. Remove sauteed vegetables to the colander with the chana dal and potatoes, set aside. Don’t worry about getting every vegetable out of the pot.
In same pot, over medium – low heat, add flour and 1/3 cup of milk, whisk well until it thickens and lumps are barely visible, stirring continuously, slowly add in the remaining amount of liquids, stirring continuously, continue to heat over medium-low, lumps with dissolve completely as the liquid warms up. Careful to not boil or milk will begin to curdle. Continue to stir and heat until liquids begin to thicken about 7 - 10 minutes.
Add in the Chana dal and vegetable mixture, heat over low until everything has warmed, about 10 minutes. Taste for seasoning, adding salt as needed, remove bay leaves and discard.
Serve with crusty bread or oyster crackers and a sprinkle of parsley over top.
Serves 4.
Notes:
You may consider using 3 1/2 cups milk w/ 1 veggie bouillon cube. Just be sure you have 3 1/2 cups liquids.
Edit: I've added in soaking the dal first for quicker cooking time. This will ensure that your dal is perfectly tender.
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