September 13, 2022 2 min read


This high-protein chickpea stew is a warming and filling meal especially when paired with rice! Feel free to adjust the spices as needed if you want this less spicy or spicier. 

  • 2 tbsp olive oil
  • 1-pound chana dal
  • 3 cloves garlic minced
  • 1 onion chopped
  • 2 tbsp chopped ginger
  • 1 tsp garam masala
  • 2 tsp turmeric
  • 2 tbsp cumin seeds
  • 1 tsp black mustard seeds
  • 1/2 tsp chili flakes
  • 1 tsp smoked paprika
  • 2 dried chiles
  • 1 tsp salt
  • 1 tsp coriander
  • 3 tbsp tomato paste
  • 1 cup chopped cilantro
  1. Soak 1 lb chana dal 1-3 hours, then rinse and drain. Put in a large pot with water about three inches above bean level and bring to a boil with 1 tsp garam masala and 2 tsp turmeric. Boil until soft, around 30 minutes.
  2. In a skillet heat 1 tbsp olive oil and saute garlic, ginger and onion until browning
  3. Move aromatics to one side to make room and add 1 tbsp more oil to the hot pan to “temper spices. Add cumin seed, black mustard seeds and chili flakes and cook for 2 minutes until you can smell all spices toasting and then stir into an aromatic mixture.
  4. Add then add tomato paste and cook for 5 mins, stirring often to caramelize then set aside off heat until chana dal are soft.
  5. When dal is soft and you can squish one between your fingers, add spiced skillet contents, coriander, smoked paprika and chiles, then stir well, bring to a boil then reduce heat and simmer for 15 mins until thick. Finish with cilantro.
  6. Garnish with more cilantro, black pepper and chili flakes. Eat with rice and vegetables.


Sara Tercero | @betterfoodguru

Sara Tercero is the Chef behind the popular blog and Instagram BetterFoodGuru and the Author of 30 Days to a Plant-based Diet: A Cookbook and Meal Plan for Beginners. She shares easy, healthy, and tasty recipes inspired by global flavors that will make you want to eat your vegetables. Her specialties are vegan Indian inspired dishes, Rainbow Salads and Mediterranean and Mexican Inspired cuisines. It is Sara’s mission to prove that plants are delicious and help others cook and eat their way to health and happiness.