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 13 Super Health Benefits of Chana Dal

13 Super Health Benefits and Nutrition of Chana Dal + Healthy Recipes

North, South, East or West, every Indian kitchen is stocked up with chana dal. It is used as the main ingredient in dishes like dal and vada, and also used for tempering and in the preparation of masalas. In regions of South India, it is also used to make payasam and other sweet treats. This yummy and handy dal is also super-healthy. Apart from known benefits like its protein content, chana dal also other significant pluses. Have a look at why everybody, from healthy people, children and pregnant women, to weight-watchers, diabetics and those with high blood pressure should seriously consider including more chana dal in their diet, and interesting ways to do so.

1. Provides energy :
1 serving of chana dal (30 grams) provides around 100 calories loaded with number of vitamins and minerals. Chana Dal is rich in B-complex vitamins such as B1, B2, B3, and B9 which plays an important role in glucose metabolism. It extracts energy from our food and converts it into ATP (adenosine triphosphate), which is the biochemical form in which our body stores and uses energy.



2. Excellent source of vegetarian protein :
Like fats and carbohydrates, protein is referred to as a macro nutrient which our body relatively needs in higher amounts. One cup of cooked Chana Dal provides 33% of your protein for the day. Protein are critical component for a variety of tasks, right from the formation of new cells, strong bones, hemoglobin, to managing the wear-and-tear of body cells.


3. Keeps your heart healthy :
Being a rich antioxidant, Chana Dal reduce the damage done by free radicals to the blood vessels and lowers inflammation. Being a very good source of folic acid, chana dal helps in lowering the levels of homocysteine and reduces the risk of blood clots and hardening of the arteries. The magnesium in chana dal proves to be effective in relaxing your blood vessels and thus regulates the action of your heart.

Heart new

4. Diabetic friendly :
The glycemic index of raw Bengal gram dal is extremely low around 8 which makes it super food for diabetics. This is best understood by the glycemic load which is only 1.4 that depends on the carbohydrate content in 1 serving of raw chana dal (approx. 30 grams) .i.e. around 17.9 grams. The high fiber content of the dal allows slow release of glucose into the bloodstream and manages your blood sugar levels. Since it has negligible amount of fats, helps in lowering your cholesterol levels. It also contributes in managing your blood pressure.


5. Improves Insulin Response :
Being rich in Magnesium, improves insulin response by lowering insulin resistance. Having very low Magnesium will result in the pancreas not secreting enough insulin to control blood sugar.


6. Lowers Blood Pressure :
Chana dal has high amount of potassium and low amount of sodium which makes it very effective in regulating your blood pressure. It also maintains the electrolyte balance of your body, thus prevents constricting of the blood vessels. Eat more of natural sources of potassium rich food such as pulses, fruits and vegetables to get maximum benefits instead of taking supplements.


7. High Fiber :
Chana Dal is extremely high in Fiber and 1 cup of cooked dal 54% of your daily Fiber requirements. Fiber aids in slow digestion and makes you feel full for a longer period of time as compared to when you eat refined carbohydrates. When you feel full, you tend to avoid binge eating. Imagine when you eat any sweet dish and have a really strong craving of eating more of it, it’s only because of the presence of simple sugars in it. Include more of whole grain cereals, pulses, fruits and vegetables in your diet to increase your fiber intake.

8. Weight loss :
Chana dal is fat and cholesterol free which will help you in losing some extra pounds. It is also rich in protein so you can combine your dal with any cereal to make it a complete protein. The fiber content of raw chana dal is 4.6 which will keep you full for a longer period of time and controls your appetite. Hence less calorie intake.


9. Good for Skin :
Zinc helps in building immunity, is good for skin, great Antioxidant and involved in energy metabolism and hormone production including testosterone in males and female sex hormones involved in releasing of egg from the ovaries.

good for skin

10. Good for your Eyes :
Zinc is essential to treat night blindness. Zinc helps in the activity of an enzyme in our body that helps produce Vitamin A, which is useful in treating night blindness.


11. Strong Bones and Teeth :
Chana Dal is rich in the mineral Phosphorus which builds strong bones and teeth plus works with Calcium to strengthen our bones. Also Magnesium works in the formation of bones.

good for teeth

12. Maintains PH levels :
Chana Dal is rich in the mineral Phosphorus which acts as a buffer – helps to neutralize the acids and maintain pH levels in the body.

neutral ph

13. Superfood for pregnant women :
Chana dal being a good source of folic acid, helps in preventing the birth defects of child’s brain and spinal cord. Plus folic acid also plays a vital role in the formation of red blood cells which is very important for the overall development of baby. Have rich sources of folic acid along with folic acid supplements during pregnancy.


Chana Dal is rich in the mineral Potassium and helps break down the carbs you have in your meal. So having your Chana Dal with a roti is a good combination which helps break down the carbs in the healthy whole wheat roti. 


Nutritional Information of Chana Dal

RDA stands for Recommended Daily Allowance. 
Nutritional Information for 1 cup cooked Chana Dal which serves 3.

331 Calories
18.5 grams of Protein
53.4 grams of Carbs
4.98 grams of Fat

131 mcg Folate, Vitamin B9 (FA) = 65.63% of RDA (about 200 mcg)

13.61 g of High Fiber = 54.46 % of RDA (about 25 g)

294 mg of Phosphorus : 49.1 % of RDA (about 600 mg for adult.)

0.42 mcg of Vitamin B1, Thiamine : 35.6% of RDA (about 1.2 to 1.5 mg)

18.5 g of Protein = 33.6% of RDA ( about 55 g)

115.7 mg of Magnesium (Mg) = 33.05% of RDA (about 350 mg )

4.71 g of Iron = 22.46% of RDA (about 21 mg)

1.5 mg of Zinc = 15.1% of RDA (about 10 to 12 mg)

640 mg of Potassium (K) : 13.6% of RDA (about 4,700 mg)

50 g of Calcium = 8.3% of RDA (about 600 mg)


Health Benefits Of Chana Dal (Split Bengal Gram)

Nourishing and tasty, the Basic Chana Dal is a wonderful accompaniment to rice and Indian breads like rotis or phulkas. It tastes really awesome thanks to the apt combination of spices and dried fenugreek leaves. Amchur powder, though used in a small quantity, gives a pleasant tang to the dal. It is important to soak this dal in hot water as mentioned in the recipe, to ensure easy and complete cooking. Enjoy it hot and fresh! You can also try other bacic dal recipes like Basic Toovar Dal or Basic Urad Dal .
chana dal pancakes | healthy chana dal pancakes |chana dal pancakes for diabetics | with 26 amazing images Chana dal pancakes is made of soaked chana dal mixed with vitamin rich vegetables and protein rich curds to enhance its taste. Grated ginger and green chillies add the much-needed spice to the chana dal pancakes. Cook these split bengal gram pancakes over a slow flame as the chana dal is coarsely ground and will take a while to cook well. What makes chana dal pancakes healthy? Chana dal is a very beneficial pulse for diabetics as it helps in the utilisation of sugar effectively causing a slow rise in blood sugar levels because of its low glycemic index. There is a 1/2 cup of methi leaves used in chana dal pancakes and see why we love that. Fenugreek leaves help in improving glucose and insulin responses, hence good for diabetics. The levels of cholesterol also reduced with intakes of fenugreek leaves. These Indian chana dal pancakes are extremely filling and you could have that for a heavy breakfast or it would suffice for dinner. Serve chana dal pancakes with green chutney. Enjoy chana dal pancakes | healthy chana dal pancakes |chana dal pancakes for diabetics with detailed step by step photos below.
When we usually think of using chana dal in the menu, we make it into a thick, soupy dal, perked up with different flavours. For a change, try this Dry Chana Dal recipe. It is simply awesome, with a soft and succulent texture and a peppy flavour marked by dominant notes of tomatoes and dried fenugreek leaves together with traditional flavour-givers like onion, ginger, garlic, green chillies etc. Every mouthful is really bubbling with energy. You can serve this tasteful dish hot and fresh with rice or rotis . You can also try other dal recipes like Dal Pinni and Dal Rasam .
This South Indian chutney, replete with the nutty flavour of chana dal and the peppy flavour of spices, is sure to add a flavourful dimension to any dish it’s served with. The Roasted Chana Dal chutney gets its pleasant tang from curds, which also contributes to the nice consistency and mouth-feel of this chutney. Serve it with idlis or dosas .
French bean and chana dal stir-fry recipe | fansi chana dal stir fry | healthy beans poriyal | with 24 amazing images. French bean and chana dal stir-fry recipe is a quick and easy healthy Indian dry sabzi suitable for all ages. Learn how to make beans stir fry diabetes friendly recipe. Beans poriyal is a typical South Indian way of preparing French beans, perked up with soaked chana dal and flavoured with a traditional tempering. In this fansi chana dal stir fry we have used minimum oil to cut down on calories and fat and thus make it suitable for weight loss too. To make French bean and chana dal stir-fry, heat the oil in a broad non-stick pan, add the onions and sauté on a medium flame for 1 minute. Add the garlic, ginger and green chillies and sauté on a medium flame for a few more seconds. Add the french beans, chana dal and salt, mix well and cook on a medium flame for 2 to 3 minutes, while stirring occasionally. Serve immediately. The chana dal helps provide crunch and volume to the beans stir fry diabetes friendly recipe, and also acts as a low glycemic index food. While most vegetables can be prepared this way, this French bean and chana dal stir-fry is especially beneficial for diabetics as the fibre present in French beans binds the glucose and slows down its absorption thereby preventing a quick rise in blood sugar levels. Heart patients who wish to manage cholesterol levels can also include this beans chana dal stir fry in their diet. This recipe is also a good source of magnesium – a key nutrient needed to maintain heartbeat. With 70 calories per serving, beans chana dal stir fry is a perfect pick at snack time and avoid that junk food loaded with refined ingredients like maida and sugar. Tips for French bean and chana dal stir-fry. 1. The French beans should be balanced and chana dal should be cooked till they are just about crunchy. Do not over cook them, as a stir fry needs to be crunchy. 2. You can use coconut oil to make this stir fry too. It has MCT (medium chain triglyceride) which aids in weight loss. 3. Do not over cook the stir fry, else you might lose the texture and colour of French beans. Enjoy French bean and chana dal stir-fry recipe | fansi chana dal stir fry | healthy beans poriyal | with step by step photos below.
The famous south Indian snack becomes unrecognisable in its new tava-cooked avatar! We have modified the traditional, deep-fried Masala Vadai recipe by adding iron and folic acid rich dill leaves, and tava-cooking the vadais. This delicious snack, made with chana dal is suitable for weight watchers and diabetics too, as it has a low glycemic index. Enjoy it with hot tea, and healthy green chutney for extra pep.
Maharashtrian patal bhaji recipe | palak ki patal bhaji | healthy patal bhaji | with step by step images. patal chi bhaji is a nourishing daily fare which can be enjoyed by people of all ages. Learn how to make Maharashtrian patal chi bhaji. To make Maharashtrian patal bhaji, combine the chana dal, colocasia leaves and 1½ cups of water in a pressure cooker, mix well and pressure cook for 3 whistles. Allow the steam to escape before opening the lid. Keep aside. Heat the oil in a non-stick kadhai, add the mustard seeds, cumin seeds, asafoetida and sauté on a medium flame for a few seconds. Add the prepared paste and sauté on a medium flame for 2 minutes. Add the chana dal-colocasia leaves mixture, tamarind pulp, jaggery, peanuts and salt, mix well and cook on a medium flame for 3 minutes, while stirring occasionally. Serve hot. Colocasia leaves are frequently used in Maharashtrian and Gujarati cooking, not only for their unique flavour but for their nutritional benefits as well. Palak ki patal bhaji, made with colocasia leaves and chana dal, perked up with a special coconut-based masala, is a treat to your palate with its interesting sweet-and-sour flavour. Patal chi bhaji is a great dish to have during all three trimesters of pregnancy when a woman’s iron requirements are very high. This Patal bhaji is also an excellent source of protein, folic acid and fiber. Fibre is needed to keep constipation at bay – a common problem faced during pregnancy. Iron and folic acid are needed for baby’s growth and development. Healthy patal bhaji gets its share of iron and folic acid from colocasia leaves and protein from chana dal. It gains both soluble and insoluble fiber from these 2 ingredients. Moreover, the vitamins A and C act as antioxidants and maintain cell health. Heart patients and those with high cholesterol can also enjoy this palak ki patal bhaji as a part of their daily meal. Prefer to reduce the quantity of jaggery or eliminate it completely from the recipe. Enjoy it with hot phulkas to make a healthy meal! Tips for maharashtrian patal bhaji. 1. Wash the colocasia leaves very well to get rid of all the dirt. 2. Prefer grated coconut than roughly chopped to make so as to get a smooth paste. 3. Do not over cook the chana dal. It should lend a good mouth feel. Enjoy Maharashtrian patal bhaji recipe | palak ki patal bhaji | healthy patal bhaji | with step by step photos.
Sometimes, the right combination of nutrients works better than a single supplement in overcoming a shortfall. In boosting haemoglobin levels for example, a combination of iron and protein will do the job better, as in the case of this Suva Chana Dal where the former brings in protein to support the rich iron content of the the latter. An assortment of traditional spices and spice powders together with tomatoes and onions does its job very well indeed, making this dal not just a nutritious offering but a lip-smacking treat too!
Chana dal in addition to protein provides a good source of iron and fibre while cucumber, added to enhance the flavours, contributes minimal calories and no fat to your diet. Serve hot with rice or chapatis to square up your meal.
Chana dal is commonly used as one of the ingredients in various subzis, rice preparations and snacks. However, here is an accompaniment prepared from chana dal, spiked up with tomato pulp and onions, laced with simple spice powders. You will love the soothing flavour of this easy dal.