Nutritional Facts of Dal Banjara, Rajasthani Dal Banjara

This calorie page has been viewed 1086 times Last Updated : Sep 11,2020



Dal Banjara, Rajasthani Dal Banjara

How many calories does one serving of Dal Banjara have?

One serving of Dal Banjara gives 184 calories. Out of which carbohydrates comprise 104 calories, proteins account for 38 calories and remaining calories come from fat which is 42 calories.  One  serving of Dal Banjara provides about 9 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

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Dal Banjara is a delicious dal recipe made with chiklewali urad dal and chana dal. It is derived from Rajasthan, however has gained popularity all over India due to its unique taste. Dal Banjara and langarwali dal are two quite similar dals, they are derived and originated from different regions yet the ingredients used are same.

Story of Rajasthani Dal Banjara . A pot of pulses seasoned with simple spices was lit up with firewood and simmered for several hours to make this Rajasthani Dal Banjara preparation. The cooks would have a meal ready around the time the maharaja returned from shikaar. It would consist of this Rajasthani Dal Banjara along with a meat preparation eaten with rotis. This is a quicker version of the traditional recipe but tastes just as delicious.

In Rajasthani Dal Banjara the intense flavour of urad dal with its skin on is simply brilliant compared to the relatively bland de-skinned version. Together with chana dal and an assortment of spices, green chillies and onions, it transforms into a delicious Rajasthani Dal Banjara that will make you lick your fingers!



People often confuse themselves between Maa ki Dal, Dal Makhani and Dal Banjara . But the propertions of dal used in all the three dals vary. Dal Banjara is also quite mild in taste yet delicious.

ChapatisChapatis

When I long for change in menu I make dal banjara with chapatti or jeera rice. It is definitely a comfort food for me. Also, the Dal Banjara uses minimum and the most basic ingredients and doesn’t take much time for cooking. I got familiar to this recipe when one of my Marwadi friend called me home for a meal, his mother prepared it for us.

Jeera Rice, Quick Jeera Rice RecipeJeera Rice, Quick Jeera Rice Recipe

It is better to serve the dal banjara immediately on cooking, garnished with freshly chopped coriander, in order to retain the proper consistency. Over time, it has the tendency to thicken.

Is Rajasthani Dal Banjara healthy?

Yes, this Rajasthani dal is good and healthy. Made with healthier pulses and spices.

Let's understand the Ingredients of Rajasthani Dal Banjara.

What's good in Rajasthani Dal Banjara.

Urad Dal : 1 cup of cooked urad dal gives 69.30% of your daily requirement  of folic acid. The folic acid in urad dal helps your body to produce and maintain new cells, especially red blood cells. Being rich in Phosphorus it works with Calcium to build our bones. It is also high in fibre and good for heart, good for lowering cholesterol and good for diabetes. See here for 10 super benefits of urad dal.

Chana Dal ( split bengal gram) : One cup of cooked Chana Dal provides 33% of your protein for the day. Chana dal is  heart and diabetic friendly, also rich in fiber. Chana dal has high amount of potassium and low amount of sodium which makes it very effective in regulating your blood pressure. Read this article on complete benefits of chana dal.

Turmeric Powder (Haldi) : Turmeric helps in digestion of food thus helping to overcome indigestion. Haldi may help in reducing the growth of fat cells in the body. Turmeric, being rich in iron, is highly valuable in the treatment of anaemia and both the root as well as the powder should be a regular part of an anaemic diet. One of the health benefits of turmeric is it’s anti-inflammatory property due to the active compound, Curcumin, which helps to relieve inflammation of the joints and thus is a ladder to relieve pain related to arthritis. The curcumin in haldi also helps to ward of the bacteria’s causing cold, cough and throat irritation.  Turmeric benefits in diabetes management by lowering blood glucose levels. Its antioxidant and anti-inflammatory effects are useful in the treatment of diabetes patients.  It is known to be a good brain food and keep diseases like Alzheimer’s at bay. See here for detailed turmeric benefits.

Ghee : Other than calories and fats, the only nutrients that ghee is rich in are the vitamins – all of which are fat-soluble. All the 3 vitamins (Vitamin AVitamin E and Vitamin K) are antioxidants which have a role in removing free radicals from the body and protecting our cell as well as help in maintaining skin health and glow. Ghee is an excellent, high-quality selection medium of cooking because of its high smoke point. As compared to most oils and butter, ghee can handle a smoke point of 230°C, 450°F, thus its less prone to oxidant and destruction of nutrients. Yes, ghee does contain cholesterol, but some amount of cholesterol is needed by the body. Cholesterol has some functions to play too. It is necessary for hormone production, brain function, cell health and lubricating the joints. It is, in reality, a high quality fat for the body and brain. Ghee is loaded with fats but that’s medium chain fatty acids (MCT) which aid in weight loss. Ghee is healthy for daibetics in small amounts. Learn to easily make your ghee at home which is free of preservatives. See benefits of ghee.

Onions (pyaz, kanda) :  Raw onions are a very valuable source of vitamin C – the immune building vitamin. Along with other phytonutrients from onions, it helps to build WBC (white blood cells) which serves as a line of defence against illness. Yes, it’s a source of many antioxidants, the most important one amongst them being Quercetin. The quercetin in Onions promotes production of HDL (good cholesterol) and lowers total cholesterol in the body. The sulphur in onions act as a blood thinner and prevents blood clotting too. This in turn would lower blood pressure and good for heart diabetics. Read the benefits of onions.

Cloves : Cloves are the immature unopened flower buds of a tropical tree. The four-pointed flower bud with a tapered stem measures 12-16 mm, and looks like a small nail.  Indians have long used cloves to treat indigestion, diarrhoea, hernia, and ringworm, as well as athlete's foot and other fungal infections. India's traditional Ayurvedic healers have used cloves since ancient times to treat respiratory and digestive ailments and its oil for toothache. It has powerful antiseptic and mild anaesthetic actions. When boiled with water and gargled, cloves are a good antibacterial mouthwash, which can help to combat bad breath and relieve a sore throat. Cloves are said to restore the appetite, and hence recommended for people with digestive disorders. Cloves are effective at clearing up a number of skin disorders such as acne, sores or ulcers. It has antioxidant properties, owing to the compound eugenol in it. Eating cloves is said to be aphrodisiac.

Benefits of Cinnamon, dalchini, cinnamon powder : Cinnamon with its antioxidant power has the ability to reduce inflammation in the body and thus reduce the risk of various chronic diseases like heart disease, diabetes, cancer etc. Cinnamon since ages has been known to be beneficial for diabetics. Diabetes is a disease which occurs due to insulin resistance. Intake of cinnamon is said to reduce this resistance and instead improve insulin sensitivity in cells thereby helping to maintain normal blood sugar levels. cinnamon helps to reduce the blood cholesterol and triglyceride levels and thus prevents clot formation. See detailed benefits of cinnamon.

Garlic : Garlic has been proven to lower cholesterol. The active ingredient allicin present in garlic aids in lowering blood pressure. Garlic is also alleged to help regulate blood glucose levels for diabetics. Garlic is great for the heart and circulatory system. Garlic has an antimicrobial, antiviral and antifungal function and can help in relieving common cold and other viral infections. To boost your immune system have a garlic clove a day. Garlic is a top anti viral food. The thiosulphate compound, Allicin found in garlic acts as a strong antioxidant and protects our body from damage of free radicals.  Read here for complete benefits of garlic.

 Ginger (Adrak) : Ginger is an effective cure for congestion, sore throatcold and cough. It aids digestion and relieves constipation. Ginger was found as effective as drugs in relieving menstrual pain. Ginger is effective in decreasing the cholesterol levels in patients with high cholesterol. Ginger significantly reduces symptoms of nausea in pregnant ladies. See here for 16 Super Health Benefits of Adrak, Ginger.

Red chilli powder : Red chilli powder can set the taste buds on fire, and sometimes the tummy too! It is basically a spice blend consisting of one or two types of dried red chillies that are ground and pulverized into a fine powder. It is generally used to add spice to otherwise bland foods.

Lemon, Lemon Juice : Lemon is a very good source of Vitamin C and thus helps in the production of  white blood cells and antibodies in the blood which attacks invading microorganisms, prevents infection and builds immunity. Therefore, Lemon juice is given to prevent common cold. The ascorbic acid in lemon juice helps in absorption of iron from the food. So if you’re iron deficient or have anaemia squeeze a lemon on iron rich recipes. See detailed benefits of lemon, lemon juice.

Green Chillies : Antioxidant vitamin C in green chillies protects the body from effects of harmful free radicals and prevents stress. It is probably the high fiber which helps in controlling blood sugar levels. This it is a welcome addition to a diabetic diet. Suffering from anaemia? Add green chillies to your list of iron rich foods too. For complete details see benefits of green chilli.

Note : 1 cup = 200 ml (standard cup available in the market). The weight in grams varies for each ingredient.

Can Diabetics, Heart patients and over weight individuals have Rajasthani Dal Banjara?

Yes, this recipe is good for diabetics, heart and weight loss. The folic acid in urad dal helps your body to produce and maintain new cells, especially red blood cells. Being rich in Phosphorus it works with Calcium to build our bones. Chana dal is  heart and diabetic friendly, also rich in fiber. Chana dal has high amount of potassium and low amount of sodium which makes it very effective in regulating your blood pressure.

Can healthy individuals have Rajasthani Dal Banjara?

Yes! It's very good and  healthy for every one.

What to have with Rajasthani Dal Banjara?

Now that you have chosen a healthy vegetable, then we need to pair it for you. So have it with a bajra roti, jowar roti and whole wheat roti to make a healthy combination.

Jowar Roti
Jowar Roti

Rajasthani Dal Banjara is good for

1. Healthy Recipes Lifestyle

2. Weight Loss subzis

3. Diabetic Subzis

4. Healthy Heart Subzis

5. Pregnancy 

6. Kids weight loss

Rajasthani Dal Banjara is high in

1. Fiber : Dietary fiber reduce the risk of heart disease, prevent the spike in blood sugar levels and hence super for diabetics. Consume more fruits, vegetables, moong, oats, matki, whole grains.

2. Folic Acid : Folic acid is an essential vitamin required throughout pregnancy.

3. Phosphorous Phosphorous works closely with calcium to build bones. 

4. Vitamin B1 : Vitamin B1 protects nerves, helps in carbohydrate metabolism, prevents heart diseases and helps produce red blood cells. 

Note : a recipe is deemed high in a Vitamin or mineral if it meets 20% and above the recommended daily allowance based on a 2,000 calorie diet.

How to burn 184 calories that come from Rajasthani Dal Banjara?

Walking (6 kmph)     =         55  mins
Running (11 kmph)     =          18  mins
Cycling (30 kmph)     =         25  mins
Swimming (2 kmph)     =         32  mins

Note: These values are approximate and calorie burning differs in each individual.

Value per per serving% Daily Values
Energy184 cal9%
Protein9.6 g17%
Carbohydrates25.9 g9%
Fiber5.6 g22%
Fat4.7 g7%
Cholesterol0 mg0%
VITAMINS
Vitamin A61.7 mcg1%
Vitamin B1 (Thiamine)0.2 mg20%
Vitamin B2 (Riboflavin)0.1 mg9%
Vitamin B3 (Niacin)0.9 mg8%
Vitamin C2.4 mg6%
Vitamin E0 mg0%
Folic Acid (Vitamin B9)58.5 mcg29%
MINERALS
Calcium52.9 mg9%
Iron1.9 mg9%
Magnesium56.7 mg16%
Phosphorus155.2 mg26%
Sodium22.5 mg1%
Potassium336.7 mg7%
Zinc1.1 mg11%
Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
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