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Wash and soak bengal gram dal
Wash the bengal gram dal and soak it in water for 5-6hours.
Chana Parippu Pulao
Chana Parippu Pulao has 210.5 calories per serving (1 Medium Cup) — that's 103.3 calories per 100g. It provides 6.8g protein, 33.5g carbs, and 5.5g fat. With a low glycemic index (GI: 40), this recipe is suitable for diabetes management, heart health, PCOS. The 5.5g of dietary fiber per serving adds to its nutritional value. It contains anti-inflammatory ingredients like turmeric and ginger.
Track the exact calories and macros of Chana Parippu Pulao in the Hint app — India's comprehensive recipe and nutrition tracking platform.
- Serving Size 1 Medium Cup (200 g)
- Calories210.5 kcal
- Carbs33.5 g (133.9 kcal)
- Protein6.8 g (27.1 kcal)
- Fats5.5 g (49.5 kcal)
Nutrition Label
Chana Parippu Pulao
- Serving Size1 Medium Cup (200 g)
- Calories210.5 kcal
- Carbs33.5 g
- Fiber5.5 g
- Sugar2.3 g
- Protein6.8 g
- Fat5.5 g
- Saturated fat1.0 g
- Mono unsaturated fat1.9 g
- Poly unsaturated fat2.1 g
- Cholesterol0.0 mg
- Sodium285.8 mg
Nutrition per 100g
- Calories103.3 kcal
- Carbs16.4 g
- Fiber2.7 g
- Sugar1.2 g
- Protein3.3 g
- Fat2.7 g
- Cholesterol0.0 mg
- Sodium140.3 mg
1 serving = 203.8g
Cooking time: 30 minutes
Serves: 7 persons
Ingredients
Milled raw rice
200 Grams
Bengal gram dal
100 Grams
Tomato ripe local
150 Grams
Lemon juice
2 Tea Spoon
Chillies green - all varieties
10 Grams
Mint leaves
100 Grams
Onion big
200 Grams
Cardamom green
2 Grams
Cumin seeds
0.5 Tea Spoon
Turmeric powder
1 Tea Spoon
Rice bran oil
2 Table Spoon
Salt
1 Tea Spoon
Water
600 Milliliter
Ginger garlic paste
2 Tea Spoon
Cinnamon
2 Grams
Bay leaves
2 Grams
Instructions
1
2
Add spices
Next heat oil in pressure cooker over medium heat. Add cumin seeds and saute for few seconds till they turn brown in color.Now add onions and saute until they turn golden brown.Add ginger garlic paste and stir well.To this add bay leaves, cardamom,cinnamon ,turmeric powder ,chopped green chillies and saute well.
3
Pressure cook the rice
Now drain the soaked rice and Bengal gram dal. Add the rice and dal to the pressure cooker along with 250 ml of water. Stir to combine. Close the lid of the pressure cooker, put the weight on and let pulao cook over medium heat for one or two whistle. Turn off the heat and let the steam escape naturally from the pressure cooker. Open the lid of the pressure cooker, add the lemon juice, chopped mint, and coriander leaves and combine with a spoon.
4
Serve it
Serve the pulao with raita or any gravy.
Also Known As
Glycemic Index
40 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 | Chana Parippu Pulao | Chicken keema pulao | Chicken pulao | Kombdi Keema Pulav |
|---|---|---|---|---|
| Calories | 210.5 kcal | 273.7 kcal | 273.7 kcal | 273.7 kcal |
| Carbs | 33.5 g | 36.5 g | 36.5 g | 36.5 g |
| Protein | 6.8 g | 13.6 g | 13.6 g | 13.6 g |
| Fat | 5.5 g | 8.2 g | 8.2 g | 8.2 g |
| Fiber | 5.5 g | 2.8 g | 2.8 g | 2.8 g |
| Sugar | 2.3 g | 1.5 g | 1.5 g | 1.5 g |
| Sodium | 285.8 mg | 172.9 mg | 172.9 mg | 172.9 mg |
| Cholesterol | 0 mg | 26.3 mg | 26.3 mg | 26.3 mg |
Health Goals Suitability
Weight Loss
At 210.5 kcal per serving, this can fit into a weight loss diet with mindful portion control. Pair with a fiber-rich salad to improve satiety.
Diabetes
With a low glycemic index of 40, this recipe supports stable blood sugar levels. The 5.5g fiber further slows glucose absorption. Contains ingredients traditionally known to help regulate blood sugar.
Muscle Gain
Low protein content (6.8g per serving) — not sufficient alone for muscle building. Combine with high-protein sides like paneer, eggs, chicken, dal, or a protein shake to reach 25-30g protein per meal.
Heart Health
Zero cholesterol and low saturated fat (1g) make this heart-friendly. Anti-inflammatory ingredients benefit overall heart health. Contains heart-healthy fats. Low sodium content is ideal for blood pressure management.
PCOS
Low GI (40) with 5.5g fiber supports insulin sensitivity — key for PCOS management. Anti-inflammatory ingredients like turmeric and ginger are especially beneficial for PCOS. The high fiber content supports hormone balance by aiding estrogen metabolism.
Thyroid
No goitrogenic ingredients — generally safe for thyroid conditions. The iron content supports thyroid hormone production. The spices aid digestion, which can be sluggish in hypothyroidism.
Portion Guidance
Weight Loss
1 Medium Cup (~203.8g) or slightly less. Pair with a high-fiber side like cucumber raita or salad to feel full on fewer kcal.
Muscle Gain
1 Medium Cup (~203.8g) plus a protein-rich addition (100g paneer, 2 eggs, or 1 cup dal) to hit 25-30g protein per meal.
Diabetes
1 Medium Cup (~203.8g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
General
1 Medium Cup (~203.8g) provides a balanced portion. Adjust based on your daily kcal target — track accurately in the Hint app.
Recipe Modifications
Boost protein
Add 50g paneer, a boiled egg, or a side of sprouted moong dal. Stirring in 1 tbsp of peanut butter also adds 4g protein.
Lower glycemic load
Replace refined flour (maida) with whole wheat atta, or swap white rice with brown rice or millets like jowar/bajra.
Make diabetes-friendly
Replace potato with cauliflower or bottle gourd. Add a squeeze of lemon — the acidity lowers glycemic response.
Meal prep friendly
Chana Parippu Pulao stores well for 2-3 days refrigerated. Reheat on stovetop for best texture. Prepare ingredients in advance for quick weeknight cooking.
Common Mistakes
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 (420.9-631.4 kcal).
Fix: Use the Hint app to scan and log the exact portion you eat for accurate tracking.
Pairing with another high-GI food
Why it matters: Eating rice with another starchy dish doubles the glycemic load, causing sharp blood sugar spikes.
Fix: Choose one carb source per meal. Pair with roti instead of rice, or add a protein-rich side.
Overcooking the vegetables
Why it matters: Overcooking destroys heat-sensitive vitamins (C, B-complex) and reduces fiber quality.
Fix: Cook vegetables until just tender. Add delicate vegetables (like spinach or capsicum) in the last 2-3 minutes.
Frequently Asked Questions
One serving of Chana Parippu Pulao contains 210.5 kcal (6.8g protein, 33.5g carbs, 5.5g fat). That's 103.3 kcal per 100g. You can track exact portions in the Hint app.
At 210.5 kcal per serving, this can fit into a weight loss diet with mindful portion control. Pair with a fiber-rich salad to improve satiety. Stick to one measured serving and track it in the Hint app to stay within your calorie budget.
With a low glycemic index of 40, this recipe supports stable blood sugar levels. The 5.5g fiber further slows glucose absorption. Contains ingredients traditionally known to help regulate blood sugar. The glycemic index is 40 (Low). Always consult your dietitian for personalized guidance — Hint Premium connects you with expert dietitians.
Chana Parippu Pulao has 6.8g protein per serving. It provides moderate protein — add a protein-rich side for a complete meal.
Chana Parippu Pulao at 210.5 kcal works for dinner if it's your main dish. Avoid eating within 2 hours of bedtime. If watching kcal intake, have a smaller portion at night.
Since Chana Parippu Pulao is moderate in protein, pair it with dal, paneer, curd, or eggs. Add a fiber-rich salad for completeness. Track your full meal in the Hint app for accurate nutrition totals.
Low GI (40) with 5.5g fiber supports insulin sensitivity — key for PCOS management. Anti-inflammatory ingredients like turmeric and ginger are especially beneficial for PCOS. The high fiber content supports hormone balance by aiding estrogen metabolism.
Scientific References
Low 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/138.3.439Curcumin in turmeric has significant anti-inflammatory properties
Hewlings SJ & Kalman DS (2017). Curcumin: A Review of Its Effects on Human Health. Foods.
DOI: 10.3390/foods6100092
