Bangladeshi · side

Buter Dal (Bangladeshi Hotel-Style Chana Dal)

বুটের ডাল

Video by The Rosui on YouTube, in Bengali · Open on YouTube

65 min · plus 2 hours soakingServes 8269 kcal a serve
  • Vegan
  • Gluten-free with a swap: Most hing is cut with wheat flour; use a gluten-free asafoetida to keep it gluten-free
  • Nut-free

Contains: Gluten. Check labels on stock, sauces and spice mixes.

Split chickpeas simmered with whole spices and little oil: a vegan dal with about 12 g protein, 10 g fibre and 26 g net carbs a bowl, plus over half a day's folate.

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Ingredients 22

Method

The cook speaks Bengali; every step is written here in English. Tap a time to watch that step in the video. The video’s English subtitles come on by themselves.

  1. Soak the chana dal in water for at least 2 hours (overnight is best), then drain. 0:30
  2. Heat the oil in a pot and lightly fry the dried chillies, cinnamon, cardamom, cloves, peppercorns, panch phoron and bay leaf. 0:55
  3. Add the sliced onion and fry 3–4 minutes until soft. Add the ajwain, hing and the ginger and garlic pastes and fry until the raw smell goes. 1:28
  4. Add the chilli powder, cumin, coriander and turmeric with ½ cup water and the salt. Cover and cook on medium for 4–5 minutes until the oil separates. 2:15
  5. Add the drained dal and stir-fry it in the masala for 5–6 minutes. 3:01
  6. Pour in 6 cups of hot water (3 cups for each cup of dal), cover and simmer on medium-low for about 40 minutes, until the dal is soft but still holds its shape. 3:39
  7. Add the green chillies and coriander leaves, cover and leave on the lowest heat for 5 minutes. It thickens as it cools. 4:27

Tip. Serves 8 as a side (our estimate: about 1.9 kg of dal, a 230 g bowl each). In Bangladesh it is a hotel breakfast with paratha or ruti; with eggs or a salad instead of bread it is steadier on blood sugar.

The method is a summary in our words — the video shows every step.

One serve gives you 1 of 8

Energy269 kcal1,130 kJ
Protein12 g23% of a day
Fibre11 g38% of a day
Carbohydrate37 g26 g net · 6.6 g sugars13% of a day
Fat9.3 g0.8 g saturated12% of a day
Sodium450 mg19% of a day

Where the energy comes from one serve

  • Net carbs 44%
  • Protein 20%
  • Fat 36%

For comparison, low-carb eating usually gets under 26% of its energy from carbs, and ketogenic eating under 10%. Why this is here

Lower-carb idea. About 93% of the 26 g of net carbs come from the chana dal. To cut carbs, try a smaller portion with extra leafy or other non-starchy vegetables.

Vitamins & minerals % of a day, one serve · tap for more

Folate High55%

219 µg a serve, mostly from chana dal (98%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.

Omega-3 High36%

0.6 g a serve, mostly from vegetable oil (90%). 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 High25%

4.4 mg a serve, mostly from chana dal (82%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.

Zinc Source18%

2 mg a serve, mostly from chana dal (93%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.

Magnesium Source16%

68 mg a serve, mostly from chana dal (89%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.

Vitamin B6 Source14%

0.2 mg a serve, mostly from chana dal (76%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.

Vitamin E Source12%

1.8 mg a serve, mostly from vegetable oil (57%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.

Vitamin K Source12%

14 µg a serve, mostly from chana dal (35%). 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.

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Potassium9%

440 mg a serve, mostly from chana dal (83%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.

Selenium9%

5 µg a serve, mostly from chana dal (92%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.

Calcium6%

78 mg a serve, mostly from chana dal (79%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.

Vitamin C6%

5.7 mg a serve, mostly from green chillies (47%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.

Vitamin A2%

21 µg a serve, mostly from red chilli powder (50%). 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 The Rosui; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.