Chana Dal
Chana Dal is a popular and comforting Indian dish made from split chickpeas (also known as Bengal gram) that are typically simmered with onions, tomatoes, and a blend of aromatic spices like turmeric, cumin, and coriander. It is a staple across the Indian subcontinent, often served as a thick, hearty stew or curry alongside rice or flatbreads.
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🍽️ Nutrition at a glance
This dish is a nutritional powerhouse, being an excellent source of plant-based protein and dietary fiber while being relatively low in fat. A typical one-cup serving provides a substantial amount of complex carbohydrates, folate, iron, and B vitamins, with a calorie range of approximately 250-350 calories.
Nutrition breakdown
| Calories | 280 kcal |
| Protein | 13 g |
| Carbs | 45 g |
| Fat | 4 g |
| Fiber | 12 g |
| Sugar | 5 g |
| Sodium | 300 mg |
| Potassium | 600 mg |
| Folate | 360 µg |
| Iron | 3.5 mg |
| Magnesium | 80 mg |
| Phosphorus | 200 mg |
| Zinc | 2 mg |
| Thiamin (B1) | 0.3 mg |
| Vitamin B6 | 0.3 mg |
Per 1 cup (240 g) · estimated, varies by recipe
💡 What's interesting
Culturally, Chana Dal is a quintessential 'comfort food' in Indian households, often one of the first dishes children learn to cook. Nutritionally, its high fiber and protein content makes it exceptionally satiating and beneficial for digestive health, embodying the principle of 'food as medicine' in traditional Ayurvedic diets.
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AI estimate may be inaccurate · Terms