What is Chana Dal, split Bengal gram?

Chana Dal, also known as split Bengal gram, is a fundamental and widely consumed pulse in Indian cuisine. It is made by splitting and skinning small, dark chickpeas (kala chana), resulting in a yellow, lens-shaped lentil with a mild, earthy, and slightly sweet flavor. Unlike whole chickpeas, chana dal cooks relatively quickly and has a creamy texture when cooked, making it incredibly versatile for a wide range of dishes across the subcontinent. Its robust nutritional profile and affordability cement its place as a daily staple in Indian households.

The uses of chana dal across India are extensive and varied, showcasing its adaptability to different regional palates. In North India, it's commonly used to prepare Dal Fry or Chana Dal Tadka, a comforting lentil soup tempered with aromatic spices. In Gujarat and Maharashtra, it forms the base for savory snacks like dhoklaand farsan, providing texture and a distinct flavor. Further south, in Karnataka and Andhra Pradesh, it's crucial for making chutneys, especially chana dal chutney for dosas and idlis, and also in various sundals(stir-fried lentil salads).

Beyond these regional specialties, chana dal is a star in numerous recipe examples. It's frequently ground into besan (gram flour), which is then used for making pakoras, kadhi, and many traditional sweets like Mysore Pak. Whole chana dal is cooked to make Chana Dal Pulao or Chana Dal Biryani, offering a protein-rich addition to rice dishes. It's also a key ingredient in many vegetable preparations, adding substance and a nutty flavor, such as in cabbage and chana dal sabzi. Its ability to absorb flavors makes it a perfect canvas for a variety of spices.

The benefits of consuming chana dal are significant, contributing to a healthy Indian diet. It is an excellent source of plant-based protein, making it invaluable for vegetarians and vegans for muscle development and repair. Being rich in dietary fiber, it aids in digestion, helps maintain healthy blood sugar levels, and provides satiety, which can be beneficial for weight management. Chana dal also supplies essential vitamins and minerals like iron, folate, potassium, and magnesium, supporting energy production, red blood cell formation, and overall metabolic functions.

Chana dal is easily available throughout India, found in every local grocery store, supermarket, and online platform. Its widespread cultivation and demand ensure that it's always in stock. It is also remarkably cheap, making it an extremely affordable source of high-quality protein and other nutrients for all economic backgrounds. This combination of accessibility and cost-effectiveness makes it a foundational ingredient in Indian cooking, supporting widespread nutritional needs.

In conclusion, chana dal is much more than just a simple lentil; it is a versatile, nutritious, and economically accessible powerhouse that underpins a vast array of Indian culinary traditions. From hearty everyday meals to festive snacks and sweets, its unique taste and beneficial properties make it an indispensable part of India's rich food heritage.

Also Known as

Split Bengal gram

How to Select Chana dal, split Bengal gram

• Dried chana dal is available all year round, and is easy to store.

• If buying in a pack, check the seal and date of packing. Buy from a trusted store because you cannot check inside the pack.

• If buying from bins, make sure the bins are not left in the open exposed to dust and grime.

• Check the dal to see if it is unblemished, free from moisture damage, insects and stones.

Uses of Chana Dal, split Bengal gram

Chana dal is a split lentil, also known as baby chickpeas, which is very popular in Indian Cuisine. It is highly nutritious, delicious and is used in both sweet and savory recipes due to its rich taste and aroma. Moreover it can be used to make chutneys as well as be used as thickener in many recipes, showing how versatile it is.

Snacks using chana dal

gluten free chana dal pancakes recipe | gluten free Indian breakfast | gluten free cheela | gluten free chilla

fried chana dal recipe | chana dal namkeen | savoury jar snack | market style fried chana dal

Chana dal is also an essential ingredient of all the chutneys we eat along with our South Indian Delicacies. Mysore chutney, a spicy, garlicky, chana dal accompaniment, is the ideal thing to have with idli and dosas!

Mysore chutney recipe | South Indian Mysore chutney

Sweet dishes using chana dal

This popular Maharashtrian delicacy, Puran poli is a sweet made by stuffing Chana dal mixture to wheat flour and is widely made during Ganesh Chaturthi and Diwali.

Maharashtrian puran poli recipe | puran poli | sweet puran poli

For complete uses of Chana dal read this article.

How to Store Chana dal, split Bengal gram

• Dried dal can be stored in an airtight container in a cool, dark place of your kitchen for up to 12 months.

• Once cooked, they can be stored in the refrigerator for a day. It is better to use it up soon.

Nutritional Information of Cooked Chana Dal

One cup of cooked Chana Dal is 170 grams and comes from 89 grams raw Chana Dal.This Serves 3.

RDA stands for Recommended Daily Allowance.

Nutritional Information for 1 cup cooked Chana Dal.

331 Calories

18.5 grams of Protein

53.4 grams of Carbs

4.98 grams of Fat

131 mcg Folate, Vitamin B9 (FA) = 65.63% of RDA (about 200 mcg)

 Health Benefits of Cooked Chana Dal, split Bengal gram 

2. Chana dalal is an excellent source of vegetarian protein :
Like fats and carbohydrates, protein is referred to as a macro nutrient which our body relatively needs in higher amounts. One cup of cooked Chana Dal provides 33% of your protein for the day. Protein is critical component for a variety of tasks, right from the formation of new cells, strong bones, hemoglobin, to managing the wear-and-tear of body cells.

3. Chana dal keeps your heart healthy :

Being a rich antioxidant, Chana Dal reduce the damage done by free radicals to the blood vessels and lowers inflammation. Being a very good source of folic acid, chana dal helps in lowering the levels of homocysteine and reduces the risk of blood clots and hardening of the arteries. The magnesium in chana dal proves to be effective in relaxing your blood vessels and thus regulates the action of your heart.

See detail benefits of chana dal.