Indian · lunch, dinner
Bhatt ki Churkani (Kumaoni Black Soybean Dal)
भट्ट की चुड़कानी
Video by Chef Bhupi's kitchen on YouTube, in Hindi · Open on YouTube
- Vegan
- Nut-free
Contains: Gluten, Soy. Check labels on stock, sauces and spice mixes.
Black soybeans roasted and simmered in a garlicky gravy: a vegan dal with about 18 g protein, 8 g fibre and 13 g net carbs a serve, and nearly a third of a day's iron.
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Ingredients 15
Method
The cook speaks Hindi; every step is written here in English. Tap a time to watch that step in the video. For subtitles, tap CC in the video, then Settings › Subtitles › Auto-translate › English.
- Wash the black soybeans and dry them well on a cloth. Crush the coriander seeds, garlic and green chillies to a coarse paste in a mortar. 0:40
- Put the paste in a bowl with the turmeric, chilli powder and ground coriander and mix with a little water. 1:32
- Heat 2 tbsp mustard oil in a heavy iron kadai until it smokes, let it cool a little, add the dry black soybeans and roast on the lowest heat, stirring all the time, until they crackle and split. 2:44
- Add the wheat flour and keep roasting on low for 1–2 minutes until it changes colour, then tip everything out. 4:15
- Heat the remaining 2 tbsp oil in the same pan, let it cool a little, crackle the cumin and hing, then fry the onions on high heat until light brown. 5:00
- Add the spice paste and cook on low heat until it darkens and the oil glistens. 5:36
- Return the roasted soybeans and flour, then pour in the hot water a little at a time, stirring constantly so no lumps form. Add salt and simmer 15 minutes until the beans are soft and the gravy thickens. Finish with coriander. 5:58
Tip. Serves 5, as the cook says. Traditionally eaten with rice or roti in Uttarakhand; it is lower in carbs on its own or with cauliflower rice. Black soybeans (kala bhatt) are sold in Indian grocers.
The method is a summary in our words — the video shows every step.
One serve gives you 1 of 5
Where the energy comes from one serve
- Net carbs 18%
- Protein 24%
- Fat 58%
Low carb: under 26% of the energy is from carbs.
Vitamins & minerals % of a day, one serve · tap for more
Omega-3 High73%
1.2 g a serve, mostly from mustard oil (55%). Omega-3 fats support the heart and brain. Oily fish give EPA and DHA; walnuts, flax, chia and canola give ALA, which the body converts only a little.
Iron High31%
5.7 mg a serve, mostly from dried black soybeans (77%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.
Magnesium High24%
99 mg a serve, mostly from dried black soybeans (75%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.
Vitamin B6 High22%
0.4 mg a serve, mostly from dried black soybeans (52%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.
Selenium High21%
12 µg a serve, mostly from dried black soybeans (54%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.
Vitamin K High20%
24 µg a serve, mostly from dried black soybeans (69%). Needed for blood clotting and bones. Leafy greens and herbs are very rich in it. If you take warfarin, keep your intake steady and talk to your doctor.
Folate Source16%
63 µg a serve, mostly from dried black soybeans (74%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.
Potassium Source13%
630 mg a serve, mostly from dried black soybeans (70%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.
Zinc Source13%
1.5 mg a serve, mostly from dried black soybeans (67%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.
Vitamin C Source12%
10 mg a serve, mostly from onions (43%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.
Calcium Source10%
133 mg a serve, mostly from dried black soybeans (66%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.
Show the other 4
Vitamin E4%
0.6 mg a serve, mostly from dried black soybeans (47%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.
Vitamin A2%
19 µg a serve, mostly from red chilli powder (53%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.
Vitamin D0%
0 µg a serve. Helps you absorb calcium for bones and supports muscles. Few foods have much — oily fish, eggs, UV-exposed mushrooms, fortified milks. Sunlight is the main source.
Vitamin B120%
0 µg a serve. Keeps nerves and blood cells healthy. Found almost only in animal foods and fortified foods (some plant milks, nutritional yeast), so vegans need a reliable source.
Estimated from the ingredient list with USDA FoodData Central values; % of a day uses the food-label daily values. How this works
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Recipe and video by Chef Bhupi's kitchen; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.