Nutritional Facts of Palak Chana Dal, Healthy Zero Oil Spinach Chana Dal, Calories in Palak Chana Dal, Healthy Zero Oil Spinach Chana Dal

by Tarla Dalal
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How many calories does one serving of Palak Chana Dal have?

One serving of Palak Chana Dal gives 221 calories. Out of which carbohydrates comprise 149 calories, proteins account for 45 calories and remaining calories come from fat which is 27 calories.  One serving of Palak Chana Dal provides about 7 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

Click here to see Palak Chana Dal caloriepalak chana dal recipe | healthy spinach chana dal | Indian chana dal palak | zero oil chana dal palak | with 28 amazing images.

palak chana dal recipe | healthy spinach chana dal | Indian chana dal palak | zero oil chana dal palak is a nourishing dal – a must for vegetarians. Learn how to make healthy spinach chana dal.

To make palak chana dal, combine the chana dal, salt, turmeric powder and ¾ cup of water in a pressure cooker, mix well and pressure cook for 2 whistles. Allow the steam to escape before opening the lid. Keep aside. Heat a deep non-stick pan on a medium flame and when hot, add the mustard seeds, curry leaves and asafoetida and dry roast for about 30 seconds or till the mustard seeds crackle. Lower the flame, add the green chilli and onions and dry roast till they turn light brown in colour. Sprinkle a little water if the onions start burning. Add the spinach and dry roast for 1 to 2 more minutes while stirring continuously. Add the cooked dal, jaggery, chilli powder and little salt and mix well. Add ½ cup of water, mix well and simmer for 5 to 7 minutes. Serve hot.

Maharashtrian delight, tweaked to boost the health value! While palak adds vitamin Airon and folate to this dish, chana dal adds proteinzinc and fibreIndian chana dal palak is a sneak way of gaining many nutrients in one bowl.

The perfectly cooked chana dal gives a pleasing mouthfeel which is enhanced by the addition of basic Indian spice powders like turmeric powder and chilli powder. Simple, yet enjoyable with chapati and a salad of your choice. All healthy individuals to weight wachers and even heart patients to diabetics can include this healthy spinach chana dal in their daily diet.

While we have zero oil chana dal palak, if you wish you can temper the mustard seeds and green chilli in 1 tsp of oil. With the combination of palak and chana dal, you can also try a healthy non-fried snack – spinach and chana kebab.

Tips for palak chana dal. 1. Soaking chana dal for ½ hour is important to reduce cooking time. 2. Ensure that you do not overcook chana dal, as each grain of dal should be separate and not mashed. 3. Spinach can be replaced with chopped fenugreek leaves.

Is Palak Chana Dal healthy?

Yes, palak chana dal is super healthy. Made from palak, chana dal, onions, zero oil and Indian spices.

Let's understand the ingredients

What's good in palak chana dal

Chana Dal : One cup of cooked Chana Dal provides 33% of your protein for the day. Chana dal is for a healthy heart and diabetic friendly, also rich in fiber. Read this article on complete benefits of chana dal.

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 is very rich in insoluble fibre, 25% having soluble fiber and 75% insoluble fiber.  Spinach is good for the heart, diabetics and eyes. Read this on the 17 benefits of spinach and why you should eat it. 

Onions : Yes, its a great Anti Oxidant. The phytochemical present in onions along with their Vitamin C help boost your immunity. The chromium in onions help regulate your blood pressure. The sulphur in the onion which brings you tears is actually good for your eyes. Raw onions keep your heart healthy and see here for total benefits of onions

Is Palak Chana Dal safe for diabetics, heart and overweight individuals?

Yes, this is safe for all to eat. This recipe has protein, iron, fibre + made from ZERO fats.

Is Palak Chana Dal safe for healthy individuals?

Yes, this is safe for all to eat. This dal has everything going for it. 

Palak Chana Dal is good for

1. Healthy Lifestyle

2. Pregnancy

3. Diabetics

4. Cardiac patients

5. Kids

6. Weight loss

7. Eyes

What is a healthy accompaniment for Palak chana dal?

Don't have rice. If you love rice then use very little rice and tons of dal. Combine the palak chana dal recipe with a bajra roti, jowar roti and whole wheat roti to make a healthy combination. Note that when you combine any dal with any cereal ( bajra, jowar, ragi, whole wheat ) then the protein quality is enhanced.

Roti ( How To Make Soft Roti Or Phulka Or Chapati)
Roti ( How To Make Soft Roti Or Phulka Or Chapati)

Palak Chana Dal is high in

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

2. Vitamin C :  Vitamin C is a great defence against coughs and colds.

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. 

5. 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.

6. Vitamin A : Vitamin A is crucial for healthy vision, cell growth and healthy skin. 

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 221 calories that come from one serving of Palak Chana Dal?

Walking (6 kmph) = 1 hour 6 mins
Running (11 kmph) = 22 mins
Cycling (30 kmph) = 29 mins
Swimming (2 kmph) = 38 mins

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

Value per serving% Daily Values
Energy221 cal11%
Protein11.3 g21%
Carbohydrates37.2 g12%
Fiber8.5 g34%
Fat3 g5%
Cholesterol0 mg0%
Vitamin A1487.6 mcg31%
Vitamin B1 (Thiamine)0.3 mg30%
Vitamin B2 (Riboflavin)0.2 mg18%
Vitamin B3 (Niacin)1.5 mg12%
Vitamin C11.3 mg28%
Vitamin E0.5 mg3%
Folic Acid (Vitamin B9)107.1 mcg54%
Calcium71.1 mg12%
Iron3.6 mg17%
Magnesium86.6 mg25%
Phosphorus188.6 mg31%
Sodium52.9 mg3%
Potassium454.4 mg10%
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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