India's favorite and most consumed dish: Dal chawal

India is renowned for its rich culture and, most notably, its diverse cuisine. Indian restaurants can be found in almost every corner of the world, serving as ambassadors for the country's culinary traditions. A notable article from the Journal of Ethnic Food systematically describes the evolution of Indian dishes, tracing their origins back to the era of the Indus Valley Civilization around 4000 B.C.¹ During this time, barley was a primary staple, later followed by the introduction of rice. Subsequently, during the Vedic period, Indo-Aryans cultivated a variety of crops, including wheat, sugarcane, and millets. Lentils, particularly the red, green, and black varieties, were also integral to their diet. Over time, rice and other cereals were incorporated into their variety.

One dish that continues to stand out today is "Dal Chawal." It remains one of the most widely consumed dishes in the Indian population, catering to approximately 38% of the vegetarian demographic and fulfilling their dietary requirements.

Description

"Dal Chawal" is a renowned Indian cuisine found in every household across India, irrespective of geographical location. Dal, a cooked lentil dish, can be made from various lentils, grams, pulses, and beans grown across the country, forming a staple component. Chawal simply means rice, completing this wholesome recipe of the two components. Each variety of lentil adds its own unique flavor to the dal when prepared. It's a common sight to find dal chawal being prepared in every kitchen in India, seasoned with spices, tamarind, and vegetables. Typically, "dal chawal" is enjoyed with roti or with chutney. It is truly fascinating to see the array of types available and new varieties in Indian grocery stores.

All pulses are cultivated in various regions of India by farmers and consumed according to regional preferences. Around 36 million hectares of land are planted with these crops in India, resulting in a production of about 29 million metric tons. Chickpeas, groundnuts, and pigeon peas occupy the second, third, and fourth largest areas among all grain legumes in the country. More than one of these crops is grown in at least 22 of the states and 1 union territory of India. The Northern Plains of India, characterized by rich soil, sufficient rainfall, and favorable climate conditions, contribute significantly to lentil production. This substantial output underscores the vital role lentils play in India's agricultural sector and heritage, showcasing the nation's diversity.

Types of Dal

Masoor Dal: also known as red lentils, masoor dal cooks relatively quickly and has a pinkish-orange color when split. It has a mild, slightly sweet flavor.
Toor Dal (Arhar Dal): this is also known as pigeon peas or yellow lentils. Toor dal is commonly used in South Indian and Gujarati cuisine. It has a mild, nutty flavor and turns yellow when cooked.
Chana Dal: Chana dal is split chickpeas and has a slightly sweet and nutty flavor. It's commonly used in dishes like dhokla, chana dal fry, and various types of soups.
Moong Dal: split mung beans are known as moong dal. They cook relatively quickly and have a mild, earthy flavor. They are often used in soups, stews, and various Indian dishes.
Urad Dal: also known as black gram dal, has a black outer skin and white interior when whole. When split, it's called urad dal and is commonly used in dishes like dal makhani and idli/dosa batter.
Green Moong Dal: these are whole green mung beans that have been split. They are used similarly to moong dal but retain their green color.
Masoor Dal (brown): brown lentils are whole and cook relatively slowly compared to red lentils. They have a slightly stronger flavor and hold their shape better when cooked, making them suitable for salads, stews, and curries.
Kala Chana: also known as black chickpeas, kala chana is a smaller, darker variety of chickpeas. It's commonly used in dishes like chana masala and sundal.
Matki Dal: Matki, or moth beans, are small, brown legumes commonly used in Indian cuisine. When split, they're used similarly to other lentils and beans in various dishes.
Rajma: Rajma, also known as red kidney beans, is a popular legume in North Indian cuisine. It is often used to prepare dishes like Rajma Masala, which is a flavorful and spicy curry made with cooked rajma in a tomato-based sauce with various spices.
Lobia Dal: Lobia Dal, also known as black-eyed pea dal or cowpea dal, is a type of made by cooking lobia (black-eyed peas) with spices, herbs, and sometimes vegetables to create a flavorful and nutritious dal dish.
Matar Dal: Matar Dal, also known as split yellow peas, can be prepared in various ways, including as a soup-like consistency or thicker curry-style dish, depending on personal preference and regional variations in Indian cooking.

Nutrient value

With so many varieties cultivated, it can be challenging to differentiate them. These legumes are renowned for their richness in iron and essential nutrients. When discussing the nutritional value of lentils, they contain both soluble and insoluble fibers, aiding in blood sugar stabilization and cholesterol control. Additionally, they reduce the risk of heart disease and stroke. Lentils are also abundant in proteins, promoting satiety and providing sustained energy. Moreover, they boast a high magnesium content, facilitating the transportation of oxygen throughout the body and thereby keeping it energized.

Consumed daily, lentils play a significant role in reducing iron deficiency among Indians, particularly due to their high iron content. In India, a developing country, much of the agriculture relies on cultivating, storing, and utilizing these legumes. They are often harvested and sun-dried for long-term storage. Each region and community may prepare them differently, but cooking various lentils in curry or soup is a staple dish consistently enjoyed across the nation.

Scientific study on lentils

The Lancet, a prestigious medical journal, published a global study on sustainable food, advocating for the adoption of rice with lentils as the primary staple food. This recommendation aims to mitigate climate change, reduce premature deaths, and ensure food security for billions of people. Additionally, clinical trials have investigated the impact of lentils on glucose tolerance and the reduction of cardiovascular disease risk in hypercholesterolemic overweight individuals. The study, which included 102 subjects, including two pregnant women, documented positive outcomes extensively in various publications².