Nutritional Facts of Dal Kadhi, Healthy Indian Kadhi, Calories in Dal Kadhi, Healthy Indian Kadhi

by Tarla Dalal
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How many calories does one cup of Dal kadhi Recipe have?

One cup of Dal Kadhi Recipe gives 271 calories. Out of which carbohydrates comprise 133 calories, proteins account for 49 calories and remaining calories come from fat which is 81 calories.  One cup of Dal Kadhi provides about 11 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

271 calories for 1 serving of Dal Kadhi, Healthy Indian Kadhi, Cholesterol 6 mg, Carbohydrates 33.4g, Protein 12.2g, Fat 9g. 

See Dal Kadhi Recipechana dal kadhi | healthy Indian kadhi is a perfect blend of Indian flavours and aroma. Learn how to make chana dal kadhi.

To make dal kadhi, clean, wash and soak the chana dal in enough water in a deep bowl for 30 minutes. Drain well. Combine the chana dal and 2 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 deep non-stick pan and add the cumin seeds. When the seeds crackle, add the asafoetida and ginger-green chilli paste and sauté on a medium flame for a few seconds. Add the capsicum and chilli powder and sauté on a medium flame for 1 to 2 minutes. Add the cooked chana dal and salt, mix well and cook on a slow flame for 4 to 5 minutes, while stirring occasionally. Add the curds, sugar and coriander, mix well and cook on a slow flame for 2 minutes, while stirring continuously. Serve hot.

A wholesome kadhi that uses cooked chana dal instead of besan. You will enjoy the texture of this thick dal kadhi, as well as the lingering mouthwatering flavour, brought about by simple spices.

Another special aspect of this chana dal kadhi is the addition of chopped capsicum, which imparts not just crunch but also a flavour and aroma that you will surely relish.

Health conscious can reduce the amount of oil used for tempering and avoid the addition of sugar to make healthy Indian kadhi. They can also make their choice between the use of full fat curd and low fat curd depending on the amount of fat allowed in their diet. Dal and curd both are a very good source of protein, which adds satiety and boosts metabolism. Weight-watchersheart patients and diabetics can enjoy healthy Indian kadhi.

Is Dal Kadhi  healthy?

Yes, Made up of chana dal, curds with some Indian spices.

Let's understand the ingredients.

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

Curd + Low fat Curds, hung curds :  Curds help in digestion as it has very good bacteria. Probiotics in curds acts as a mild laxative but, in case of diarrhoea and dysentery, it is a boon, if curd is used with rice. Curd is one of the richest sources of proteincalcium and minerals. They help in weight reduction, good for your heart and build immunity. Being low in sodium, it is safe to be eaten by individuals with high blood pressure. The only difference between curds and low fat curds is the fat level. Note that one cup curds gives half cup hung curds. Read the benefits of curds to include in your daily diet. 

Capsicum (Bell Peppers, red, green and yellow capsicum) : Rich in vitamin Ccapsicum protect and maintain the lining of the heart. Low glycemic index (40) colourful capsicum are immune boosters. Colourful capsicums (red, green and yellow capsicum) are not only visually appealing but also good for your eyes too, as they contain antioxidant Lutein, which protects the eye from cataracts and degeneration of the eye. Capsicum is high in Folate or folic acid, which is important for rapid growth and multiplication of red blood cells and white blood cells in the bone marrow. See detailed benefits of capsicum

Coriander (kothmir, dhania) : Coriander is a fresh herb often used as a flavour enhancer in Indian cooking. It is mainly used as a garnish. This is the best way to use it - no cooking. This preserves its vitamin C content which helps to build our immunity and bring that sparkle to the skin. The antioxidants vitamin Avitamin C and the quercetin present in coriander works towards strengthening our immune system. Coriander is a fairly good source of iron and folate – the 2 nutrient which help in the production and maintenance of red blood cells in our blood. Good for reducing cholesterol and good for diabetics. Read 9 benefits of coriander to understand details. 

Coconut Oil : Use cococnut oil instead of processed seed oil.  Coconut oil is a medium chain triglycerides (MCT’s).  Unlike other fats, they go directly from the gut to the liver. From here, they are then used as a source of energy. As the calories in MCT’s are used straight away, they are less likely to be stored as fats in the body. MCT's have shown to improve your brain and memory function, they also give a boost to your energy levels and improve your endurance.  The MCT in Coconut oil reduces the LDL cholesterol (bad cholesterol) while increasing the count of HDL cholesterol, maintaining normal blood pressure and good for diabetics. See detailed benefits of coconut oil

Can diabetics, heart patients and over weight individuals have Dal Kadhi   ?

Yes, this recipe is good for diabetics, heart and weight loss. 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.

Cut the oil amount and use coconut oil instead of processed seed oil.

Can healthy individuals have Dal Kadhi ?

Yes, this is healthy. 

DAL + ROTI (cereal) enhances protein value

Combine Dal Kadhi with  bajra roti, jowar rotiradish nachni roti recipe , basic ragi roti recipe or whole wheat rotiwhole wheat bhakri recipe to make a healthy combination. Note that when you combine any dal with any cereal like bajrajowarragibuckwheatbarley or whole wheat to enhance the protein value.


Bajra Roti

Bajra Roti

Dal Kadhi  is good for

1. Weight Loss

2. Diabetics

3. Heart Patients

4. Healthy Lifestyle

5. Obesity

Dal Kadhi is rich in below macronutrients, vitamins and minerals given in descending order (highest to lowest). 

  1. Folic Acid (Vitamin B9): Folic acid is an essential vitamin required throughout pregnancy. Folic acid rich Indian foods (kabuli chana, chana dal, yellow moong dal, urad dal, tooval dal, til ). 39% of RDA.
  2. Vitamin C :  Vitamin C is a great defence against coughs and colds. Have citrus fruits, lemons, vegetables ( capsicum, broccoli, cabbage). 33% of RDA.
  3. Vitamin B1 (Thiamine) : Vitamin B1 protects nerves, helps in carbohydrate metabolism, prevents heart diseases and helps produce red blood cells. 30% of RDA.
  4. Protein : Protein is required for the managing the wear and tear of all cells of the body. Have protein rich Indian foods like paneer, curd, Greek yoghurt, tofu, almonds, sprouts, chana, rajma, chick peas, quinoa, buckwheat ). 22% of RDA.
  5. Magnesium : Magnesium is required for formation of bones and teeth. It helps in the metabolism of calcium and potassium. magnesium rich Indian foods like leafy vegetables (palak, broccoli, kale), pulses ( rajma, chawli, moong ), nuts (walnuts, almonds) , cereals ( jowar, bajra, whole wheat flour, dalia). 21% of RDA


Value per serving% Daily Values
Energy271 cal14%
Protein12.2 g22%
Carbohydrates33.4 g11%
Fiber7.9 g32%
Fat9 g14%
Cholesterol6 mg2%
Vitamin A294 mcg6%
Vitamin B1 (Thiamine)0.3 mg30%
Vitamin B2 (Riboflavin)0.1 mg9%
Vitamin B3 (Niacin)1.3 mg11%
Vitamin C13.2 mg33%
Vitamin E0.1 mg1%
Folic Acid (Vitamin B9)77.5 mcg39%
Calcium110.3 mg18%
Iron2.8 mg13%
Magnesium73.4 mg21%
Phosphorus217.6 mg36%
Sodium44.8 mg2%
Potassium410.7 mg9%
Zinc0.9 mg9%
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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