Nutritional Facts of Dal Pandoli, Palak Chola Dal Pandoli, Calories in Dal Pandoli, Palak Chola Dal Pandoli

by Tarla Dalal
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Calories for one Dal Pandoli 

One ( 20 grams per piece) of Dal Pandoli gives 39 calories. Out of which carbohydrates comprise 25.6 calories, proteins account for 12 calories and remaining calories come from fat which is 0.9 calories.  One Dal Pandoli provides about 2 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

39 calories for 1 Dal Pandoli ( Gujarati Recipe), Cholesterol 2 mg, Carbohydrates 6.4g, Protein 2.9g, Fat 0.1g.

See dal pandoli recipe | Gujarati chola dal pandoli | palak pandoli | healthy steamed snack can be enjoyed for breakfast or at snack time. Learn how to make Gujarati chola dal pandoli.

To make dal pandoli, wash and soak the chola dal in enough water in a deep bowl for 3 hours. Drain well. Combine the chola dal, spinach, green chillies, curds and 1 tbsp of water in a mixer and blend it till smooth. Transfer the mixture into a deep bowl, add the asafoetida and salt and mix well. Add the fruit salt over the batter and mix it gently. Tie a muslin cloth on top of a deep vessel, which is half-filled with water and heat till the water boils. Put spoonfuls of the batter on the muslin cloth at regular intervals. You can make 5 pandolis at a time. Cover the vessel with a dome-shaped lid and steam in a steamer for 5 to 7 minutes. Repeat steps 6 and 7 to make 5 more pandolis in one more batch. Serve immediately with green chutney.

Pandoli is a Gujarati snack cooked in a unique style using a double boiler. Most commonly made with moong dal, but here is a variation using chola dal. Further we have spinach while blending to enhance its colour and flavour while adding a touch of nourishment to palak pandoli.

This Gujarati chola dal pandoli is reinforced with nutrients like proteiniron and folic acid. Protein is necessary for the maintenance of cells in the body and the iron helps in transporting oxygen to these cells. 

Is Dal Pandoli healthy?

Yes, dal pandoli is healthy. Pandoli is a delicious non-fried snack made out of different ingredients like chola dal, spinach and low fat curd which are rich in proteins as well in various other nutrients.

Let's understand the Ingredients.

Chola dal is rich in proteins important in muscle building as well in fibre which helps to lower down the bad cholesterol levels. It is also rich in various other essential nutrients such as calcium and phosphorus good for bones, magnesium for muscles, potassium for heart and zinc is important for healthy immune system.

Spinach, baby spinach (Palak) : Spinach is one of the richest plant sources of Iron and it should be part of a healthy diet for everyone.  Raw spinach has 25% having soluble fiber and 75% insoluble fibre. Spinach is good for the heartdiabetics and eyes. Read this on the 17 benefits of spinach and why you should eat it. 

Curd + Low fat 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.They help in weight reduction, good for your heart and build immunity. The only difference between curds and low fat curds is the fat level. Read the benefits of curds to include in your daily diet. 

This is an healthy and nutritious snack recipe enjoy at your evening time!

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

Yes, they can. Chola dal is rich in proteins important in muscle building as well in fibre which helps to lower down the bad cholesterol levels.

Can healthy individuals have Dal Pandoli?

Sure, its super healthy. Enjoy them.

What to serve moong dal pandoli with?

Serve with healthy green chutney.

Healthy Green Chutney

Healthy Green Chutney

You can also try other pandoli recipe given below:

Moong Dal Pandoli

Dal Pandoli is good for:

1.     Weight watchers

2.     Eye vision

3.     Strong bones and muscle

4.     Immune system

5.     Improving cholesterol levels


Value per small pandoli% Daily Values
Energy39 cal2%
Protein2.9 g5%
Carbohydrates6.4 g2%
Fiber1.9 g8%
Fat0.1 g0%
Cholesterol0 mg0%
Vitamin A198.6 mcg4%
Vitamin B1 (Thiamine)0.1 mg10%
Vitamin B2 (Riboflavin)0 mg0%
Vitamin B3 (Niacin)0.2 mg2%
Vitamin C1 mg2%
Vitamin E0.1 mg1%
Folic Acid (Vitamin B9)19.3 mcg10%
Calcium16.6 mg3%
Iron1.1 mg5%
Magnesium26.6 mg8%
Phosphorus48.7 mg8%
Sodium6.1 mg0%
Potassium135.9 mg3%
Zinc0.5 mg5%
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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