Tag Archives: Pressure cooker

Curried Chana Dahl Soup Low Fat

IMG_20150719_172746I don’t know about you, but I didn’t find many great deals on Amazon Prime day. I did wind up with an electric pressure cooker for $99! I have been eyeballing them ever since my poor crock pot crock broke. I have been trying to decide whether or not to replace the crock pot or start using an electric pressure cooker. 

The best thing about this new gadget is that it will replace 4 of my appliances: yogurt maker, rice cooker, crock pot, electric skillet. I really like the convenience of the crockpot with timer, and the speed of stove top pressure cooker. I have always owned a rice cooker because it makes the best rice and I don’t have to babysit a pot on the stove. I am curious to see how my new pressure cooker stacks up to my rice cooker. More on that later in another post. 

Let’s get down to business of the soup! This is one of the easiest recipes you will ever make. It only takes 1 pot, you put in all the ingredients at the same time. Perfect for working peeps and busy people alike. You can use either a crock pot, pressure cooker or stove. It is also very versatile and easily adjusts to your family’s tastes. 

Chana Dahl is a small yellow bean that looks like a mini chickpea split in half. It isn’t the same as a yellow split pea. It has a wonderful smooth consistancy, and mild flavor. It can be cooked dry or after soaking YAY me because I often forget to soak my beans! Here is a pic of the kind that I buy

Dry Chana Dahl Beans
Dry Chana Dahl Beans

To make this you will need the following items:

Chana Dahl, Chicken breast(whole or ground), kale, chicken stock(optional), garlic, bay leaves, dried or fresh onion, onion powder, salt, tumeric, paprika, korma masala, mild curry powder, can of stewed tomatos and greek yogurt or fat free sour cream (optional). 

To start assmeble all your ingredients in the increments listed below in the recipe. The prep time literally takes me 5 min or less. 

soup spices

 

From L to R we have dried onion flakes, onion powder, paprika, tumeric, bay leaves, korma masala and mild curry, salt, and garlic cloves.

 

 

Take your chicken breast and place it on the bottom of the pot. You can use fresh or frozen chicken. You can also use 97% lean ground chicken fresh or frozen, just remember to increase the cooking time if you are using frozen meat. 

kale in pot

Next, put your kale( stems removed) in the pot. I don’t chop mine because it breaks down well in cooking. If you don’t have kale use any kind of greens you have on hand. I have used the power blend from Costco and we like that as well. This is a great way to get greens in your meal plan. The kale will not overpower this dish especially with the curry powder in there. 

 

 

 

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On top of the kale, dump the soaked Chana Dahl,  all of the spices and salt, 4C chicken stock, and enough water to cover the contents of pot by 1/2″ to 1″ depending on how you like your soup add more or less water. We like ours kind of soupy with lots of broth. I often use left over veggies in this dish such as bell pepper, carrots, zuccinni, asparagus. Anything that I only have a small amount of hanging around. 

If you have a pressure cooker like I do, you will want to cook for 30-40 min on high pressure. The whole thing should take about an hour and 20 min. If you want to speed up cooking time a little, add hot broth and water. With this amount of food in the processor it takes about 30 min to bring the pot up to the temp that seals and starts cooking. Then it takes about 10-20 min for it to cool down enough to open. I wait 10 min and vent the cooker. After you open the cooker add in your can of tomatoes and stir, shredding the chicken as you stir. Serve yourself a bowl and put a dollop of greek yogurt on top YUM! 

This amount will feed a family of 5 with leftovers depending on how many bowls you eat. It is a hearty and cheap meal to fix. The whole thing usually costs me less than $10 for the whole pot. I have included directions for crock pot, stove top and stove top pressure cookers in the notes of the recipe card. 

If you don’t have all of the spices feel free to leave some out, or add a spicy curry if you like it that way. My husband likes it spicy and my kids don’t so he adds sriracha to his bowl. This recipe is very forgiving so feel free to make it your own by adding more or less spices.

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The finished product above in the pot. I hope you enjoy as much as my family!

Curried Chana Dahl Soup- Low Fat
Serves 5
This recipe is a delicious spin on curried lentil soup
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Prep Time
5 min
Cook Time
1 hr 15 min
Total Time
1 hr 20 min
Prep Time
5 min
Cook Time
1 hr 15 min
Total Time
1 hr 20 min
Ingredients
  1. 3/4 lb Chana Dahl beans soaked overnight and rinsed
  2. 2 Chicken breasts ground, whole, frozen or fresh
  3. 1 bunch kale stems removed
  4. 3 bay leaves
  5. 7 cloves fresh garlic
  6. 4 tsp dried onion flakes or 1/2 med size onion
  7. 1 tsp onion powder
  8. 1 tsp tumeric
  9. 2 tsp paprika
  10. 1 tsp korma masala
  11. 2 tsp mild curry
  12. 2 Tsp salt (we like it salty so add less if you don't)
  13. 4 Cups chicken stock
  14. 2 Cups water
  15. 1 15oz can stewed or diced tomatoes (added after cooking)
  16. 1 Tablespoon greek yogurt or fat free sour cream
Instructions
  1. Add chicken breast, or ground chicken to bottom of pot
  2. Next add kale on top of chicken
  3. Sprinkle all dry spices, salt and bay leaves(whole) on top of kale
  4. Pour Chicken stock all over dry ingredients
  5. Pour in water to cover other ingredients. About 2 cups, more or less depending on what kind of pot you use, how large it is and how soupy you like your beans
  6. Cover and set the timer to 40 min if using frozen meat or dry beans, 30 min if using defrosted meat and soaked beans. It is hard to over cook so if unsure use longer time.
  7. Once the cooker is opened add in your can of tomatoes and stir.
  8. Add a T of greek yogurt on top of your soup in your bowl
  9. You are now ready to eat!
Notes
  1. Crock pot method: For soaked beans and defrosted chicken will take on average 4 hours. For dry beans and frozen chicken it takes me 6-8 hours to get the consistency where I like it.
  2. Stove top method: For soaked beans and defrosted chicken, it takes around an hour and a half to 2 hours. For frozen chicken and dry beans, almost double that. I bring my pot up to a rapid boil and then turn the burner way down to a simmer, stirring every once in a while.
  3. Stove top pressure cooker method: Same as recipe, use the pressure guide for your pressure cooker for poultry.
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