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Pressure cook dal
Pressure cook the bengal gram dal for 3-4 whistles until soft. Drain excessive water with a strainer and let it cool.
Boiled chana dal
Boiled chana dal has 169.3 calories per serving (1 Small Cup) — that's 169.9 calories per 100g. It provides 11.5g protein, 24.5g carbs, and 2.8g fat. With a low glycemic index (GI: 30), this recipe is suitable for weight loss, diabetes management, PCOS. The 8.6g of dietary fiber per serving adds to its nutritional value.
Track the exact calories and macros of Boiled chana dal in the Hint app — India's comprehensive recipe and nutrition tracking platform.
- Serving Size 1 Small Cup (100 g)
- Calories169.3 kcal
- Carbs24.5 g (98.0 kcal)
- Protein11.5 g (45.9 kcal)
- Fats2.8 g (25.3 kcal)
Nutrition Label
Boiled chana dal
- Serving Size1 Small Cup (100 g)
- Calories169.3 kcal
- Carbs24.5 g
- Fiber8.6 g
- Sugar0.7 g
- Protein11.5 g
- Fat2.8 g
- Saturated fat0.3 g
- Mono unsaturated fat0.4 g
- Poly unsaturated fat1.3 g
- Cholesterol0.0 mg
- Sodium994.6 mg
Nutrition per 100g
- Calories169.9 kcal
- Carbs24.6 g
- Fiber8.6 g
- Sugar0.7 g
- Protein11.5 g
- Fat2.8 g
- Cholesterol0.0 mg
- Sodium998.3 mg
1 serving = 99.6g
Cooking time: 10 minutes
Serves: 2 persons
Ingredients
Bengal gram dal
100 Grams
Lemon juice
1 Table Spoon
Chillies green - all varieties
4 Grams
Mint leaves
25 Grams
Salt
1 Tea Spoon
Water
50 Milliliter
Black pepper powder
0.25 Tea Spoon
Instructions
1
2
Mix the ingredients
Transfer the cooled Bengal gram dal to a bowl, add a teaspoon of black pepper powder, chopped green chilies, salt, lemon juice, mint leaves. Mix it well and have it as a snack.
Glycemic Index
30 Low
Likely to produce a slower, steadier rise in blood glucose for most people.
How to flatten the spike
- Pair this dish with a protein source (dal, paneer, eggs, fish, or curd).
- Add a fiber-rich side salad or non-starchy vegetables.
- Avoid combining this with another high-carb side in the same meal.
Compare & Substitute
| Nutrient | Boiled chana dal | Boiled chana dal with veggies | Kizhikkizhkaan Parippu Chana Parippum | Paruppu Kadali Thal Kaay Kaludan Urulai Kilangu |
|---|---|---|---|---|
| Calories | 169.3 kcal | 126.1 kcal | 126.1 kcal | 126.1 kcal |
| Carbs | 24.5 g | 18.9 g | 18.9 g | 18.9 g |
| Protein | 11.5 g | 8.2 g | 8.2 g | 8.2 g |
| Fat | 2.8 g | 2 g | 2 g | 2 g |
| Fiber | 8.6 g | 6.3 g | 6.3 g | 6.3 g |
| Sugar | 0.7 g | 1.5 g | 1.5 g | 1.5 g |
| Sodium | 994.6 mg | 341.6 mg | 341.6 mg | 341.6 mg |
| Cholesterol | 0 mg | 0 mg | 0 mg | 0 mg |
Similar Recipes
Health Goals Suitability
Weight Loss
At just 169.3 kcal per serving, this is an excellent choice for weight management. The 8.6g of dietary fiber promotes satiety, helping you feel full longer. With 11.5g protein, it supports lean muscle while cutting kcal.
Diabetes
With a low glycemic index of 30, this recipe supports stable blood sugar levels. The 8.6g fiber further slows glucose absorption. The protein content (11.5g) helps prevent blood sugar spikes.
Muscle Gain
Contains 11.5g protein per serving — a moderate amount. Pair with paneer or curd or eggs or chicken to boost protein intake for muscle gain.
Heart Health
Watch your intake — sodium (994.6mg) is on the higher side. Cut back on salt — try lemon juice or herbs for flavor instead.
PCOS
Low GI (30) with 8.6g fiber supports insulin sensitivity — key for PCOS management. The high fiber content supports hormone balance by aiding estrogen metabolism.
Thyroid
No goitrogenic ingredients — generally safe for thyroid conditions. Adequate protein (11.5g) supports healthy thyroid function.
Portion Guidance
Weight Loss
1 Small Cup (~99.6g) or slightly less. Pair with a high-fiber side like cucumber raita or salad to feel full on fewer kcal.
Muscle Gain
1 Small Cup (~99.6g) plus a protein-rich addition (100g paneer, 2 eggs, or 1 cup dal) to hit 25-30g protein per meal.
Diabetes
1 Small Cup (~99.6g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
General
1 Small Cup (~99.6g) provides a balanced portion. Adjust based on your daily kcal target — track accurately in the Hint app.
Recipe Modifications
Reduce sodium
Cut salt by half and boost flavor with lemon juice, fresh herbs, or amchur (dry mango powder) instead.
Meal prep friendly
Boiled chana dal stores well for 2-3 days refrigerated. Reheat on stovetop for best texture. Prepare ingredients in advance for quick weeknight cooking.
Common Mistakes
Adding salt without measuring
Why it matters: Excess sodium increases blood pressure risk. Indian cooking already uses salt-heavy ingredients like pickles and chutneys alongside.
Fix: Use ½ teaspoon salt and taste before adding more. Account for sodium from other meal components.
Not measuring serving size
Why it matters: The nutrition values are for 1 standard serving. Eating 2-3x the serving means 2-3x the kcal (338.5-507.8 kcal).
Fix: Use the Hint app to scan and log the exact portion you eat for accurate tracking.
Frequently Asked Questions
One serving of Boiled chana dal contains 169.3 kcal (11.5g protein, 24.5g carbs, 2.8g fat). That's 169.9 kcal per 100g. You can track exact portions in the Hint app.
At just 169.3 kcal per serving, this is an excellent choice for weight management. The 8.6g of dietary fiber promotes satiety, helping you feel full longer. With 11.5g protein, it supports lean muscle while cutting kcal. Pair with a salad or raita for a filling, low-calorie meal.
With a low glycemic index of 30, this recipe supports stable blood sugar levels. The 8.6g fiber further slows glucose absorption. The protein content (11.5g) helps prevent blood sugar spikes. The glycemic index is 30 (Low). Always consult your dietitian for personalized guidance — Hint Premium connects you with expert dietitians.
Boiled chana dal has 11.5g protein per serving. It provides moderate protein — add a protein-rich side for a complete meal.
Yes, Boiled chana dal is light enough for dinner at 169.3 kcal. Having a lighter dinner 2-3 hours before sleep supports better digestion and weight management.
Boiled chana dal already has good protein (11.5g). Pair with a whole grain like roti or brown rice, and add a vegetable side or raita for fiber and micronutrients.
Low GI (30) with 8.6g fiber supports insulin sensitivity — key for PCOS management. The high fiber content supports hormone balance by aiding estrogen metabolism.
Scientific References
Higher protein intake increases satiety and reduces overall calorie consumption
Leidy HJ et al. (2015). The role of protein in weight loss and maintenance. American Journal of Clinical Nutrition.
DOI: 10.3945/ajcn.114.084038Low glycemic index foods help improve blood sugar control in people with diabetes
Brand-Miller J et al. (2003). Low-glycemic index diets in the management of diabetes. Diabetes Care.
DOI: 10.2337/diacare.26.8.2261Increased dietary fiber intake is associated with lower body weight
Slavin JL (2005). Dietary fiber and body weight. Nutrition.
DOI: 10.1016/j.nut.2003.09.004Dietary fiber slows glucose absorption and reduces post-meal blood sugar spikes
Weickert MO & Pfeiffer AFH (2008). Metabolic effects of dietary fiber consumption. Journal of Nutrition.
DOI: 10.1093/jn/138.3.439
