Broccolini and Chickpea Dal

Vegetarian
Gluten Free
Dairy Free
Health score
40%
Broccolini and Chickpea Dal
75 min.
6
484kcal

Suggestions


Looking for a hearty and wholesome dish that’s packed with flavor and nutrients? Look no further than this delightful Broccolini and Chickpea Dal! Perfectly suited for vegetarians and those avoiding gluten and dairy, this dal is not just a meal—it's an experience for your taste buds.

Imagine a warm bowl filled with tender chickpeas, simmered to perfection with aromatic spices like turmeric and cumin, paired with the vibrant crunch of fresh broccolini. This dish is a feast for the senses, presenting a stunning array of colors and textures that will light up your dining table. The addition of golden caramelized onions adds depth and sweetness, elevating the flavors to new heights.

Served alongside fluffy quinoa or fragrant basmati rice, this dal is satisfying enough to be the centerpiece of any lunch or dinner. As you savor each spoonful, you’ll appreciate the balance of protein, healthy fats, and complex carbohydrates that make this meal both nourishing and filling. With easy-to-find ingredients and simple preparation, you can whip up this delicious dish in just over an hour, making it an ideal choice for weekday dinners or weekend feasts.

Discover the joy of cooking and the satisfying taste of homemade dal with this recipe that promises to become a staple in your kitchen. Enjoy a bowl of Broccolini and Chickpea Dal tonight!

Ingredients

  • teaspoons mustard seeds shopping list black
  • 0.8 lb broccolini thick sliced cut into 1 1/2-in. florets
  • servings basmati rice hot cooked
  • 1.5 teaspoons cumin seeds 
  • cups chickpeas dried rinsed cleaned (garbanzos)
  • teaspoon ground cumin 
  • tsp kosher salt divided
  • qt chicken broth reduced-sodium
  • medium onion thinly sliced
  •  serrano chiles coarsely chopped
  • 1.5 teaspoons turmeric 
  • tablespoons vegetable oil 

Equipment

  • food processor
  • bowl
  • frying pan
  • ladle
  • pot

Directions

  1. Put chickpeas in a large pot, add water to cover by 2 in., and soak overnight. (Or bring to a boil over high heat, then turn off heat and soak about 2 hours.)
  2. Drain.
  3. Pulse half the chickpeas in a food processor with 1/4 cup fresh water until coarsely chopped.
  4. Pour into pot used for soaking. Repeat with remaining chickpeas, more water, and the chiles.
  5. Add broth, 1 cup water, the turmeric, ground cumin, and 3/4 tsp. salt to pot.
  6. Cover and bring to a boil over high heat, then reduce heat and simmer until chickpeas are tender, stirring occasionally, 40 to 50 minutes. Meanwhile, cook onions in oil in a large frying pan over medium heat, stirring occasionally, until deep golden, 12 to 15 minutes.
  7. Remove from heat.
  8. Stir broccolini into chickpeas, return to simmering, and cook until tender, about 12 minutes.
  9. Stir mustard and cumin seeds and remaining 1/4 tsp. salt into onions and cook over medium-high heat, stirring, until cumin turns a shade darker, 2 minutes. Set aside about one-third of mixture and stir the rest into dal. Ladle dal and quinoa next to each other in bowls and top with reserved onion mixture.
  10. Add more salt to taste.

Nutrition Facts

Calories484kcal
Protein17.18%
Fat23.6%
Carbs59.22%

Properties

Glycemic Index
28.58
Glycemic Load
30.6
Inflammation Score
-10
Nutrition Score
29.786956870038%

Flavonoids

Luteolin
0.09mg
Isorhamnetin
1.84mg
Kaempferol
0.24mg
Myricetin
0.01mg
Quercetin
7.76mg

Nutrients percent of daily need

Calories:484.43kcal
24.22%
Fat:13g
20%
Saturated Fat:1.88g
11.76%
Carbohydrates:73.4g
24.47%
Net Carbohydrates:59.68g
21.7%
Sugar:10.51g
11.68%
Cholesterol:0mg
0%
Sodium:471.88mg
20.52%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:21.3g
42.59%
Manganese:2.01mg
100.51%
Folate:384.65µg
96.16%
Vitamin C:58.64mg
71.08%
Fiber:13.72g
54.88%
Copper:0.74mg
37%
Phosphorus:358.78mg
35.88%
Iron:6.17mg
34.3%
Vitamin B6:0.52mg
26.03%
Magnesium:103.26mg
25.81%
Vitamin B1:0.37mg
24.92%
Potassium:848.63mg
24.25%
Selenium:15.81µg
22.59%
Vitamin A:1075.92IU
21.52%
Zinc:3.08mg
20.56%
Vitamin B3:3.74mg
18.68%
Vitamin K:19.11µg
18.2%
Calcium:147.12mg
14.71%
Vitamin B5:1.43mg
14.32%
Vitamin B2:0.22mg
12.91%
Vitamin E:1.3mg
8.67%
Vitamin B12:0.16µg
2.63%
Source:My Recipes