This is another recipe exploiting the exceedingly low GI of chana dal and the nutritious qualities of broccoli. Chana dal is a relatively dense carbohydrate, but unlike rice or potato or pasta takes a long time to convert to sugar in the bloodstream and does not cause an insulin spike.
In our household we enjoy broccoli, and, according to the food calculator on the website of the Australia and New Zealand Food Standards Authority, it boasts a relatively high percentage of protein. (Yes we know it's not a complete protein, and nor is that available from chana dal, but as an occasional resource and a taste variation, we can go for it. Broccoli is also an extremely valuable mineral resource in one's diet.) We slice the entire stalk that accompanies the head, and include that as well in the ration.
| Quantity |
Ingredient |
200g |
Chana Dal |
550g |
Broccoli |
200g |
Chopped Onion |
| 100g |
Chopped Capsicum |
10g |
Chopped garlic |
250g |
Tomato Puree |
40g |
Chopped Olives, Green, stuffed with pimentos |
15g |
Olive Oil |
To Taste |
Salt and Pepper |
1. Place the chana dal in a saucepan with four times it's volume in water, bring to the boil and simmer until cooked - about 35 - 40 minutes.
2. Place the oil in a pan with the onion. Add the garlic after a minute or two, and the capsicum. Then add the tomato puree, the salt and the pepper, and simmer.
3. Cut the broccoli to size, rinse well, and place in a bowl in the microwave for 4-5 minutes on high, or steam in the ordinary way until tender.
4. Strain the dal, and add it to the pan along with the chopped olives, combine well and simmer a little longer, until the broccoli has cooked.
