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Chane ki Dal ka Soup
Chane ki Dal ka Soup has 160.8 calories per serving (1 Medium Cup) — that's 79.4 calories per 100g. It provides 8.8g protein, 25.9g carbs, and 2.5g fat. With a low glycemic index (GI: 36), this recipe is suitable for weight loss, diabetes management, heart health and more. The 5.4g 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 Chane ki Dal ka Soup in the Hint app — India's comprehensive recipe and nutrition tracking platform.
- Serving Size 1 Medium Cup (200 g)
- Calories160.8 kcal
- Carbs25.9 g (103.4 kcal)
- Protein8.8 g (35.1 kcal)
- Fats2.5 g (22.3 kcal)
Nutrition Label
Chane ki Dal ka Soup
- Serving Size1 Medium Cup (200 g)
- Calories160.8 kcal
- Carbs25.9 g
- Fiber5.4 g
- Sugar3.3 g
- Protein8.8 g
- Fat2.5 g
- Saturated fat1.1 g
- Mono unsaturated fat0.7 g
- Poly unsaturated fat0.4 g
- Cholesterol4.2 mg
- Sodium348.6 mg
Nutrition per 100g
- Calories79.4 kcal
- Carbs12.8 g
- Fiber2.7 g
- Sugar1.6 g
- Protein4.3 g
- Fat1.2 g
- Cholesterol2.1 mg
- Sodium172.2 mg
1 serving = 202.5g
Cooking time: 10 minutes
Serves: 3 persons
Ingredients
Ghee clarified butter
1 Tea Spoon
Whole horse gram
100 Grams
Tomato ripe local
100 Grams
Carrot orange
75 Grams
Coriander leaves
10 Grams
Garlic small clove
5 Grams
Ginger fresh
5 Grams
Onion small
100 Grams
Cumin seeds
1 Tea Spoon
Salt
0.5 Tea Spoon
Water
200 Milliliter
Instructions
1
2
Wash the vegetables
Wash and chop the vegetables.
3
Add the vegetables
Heat the oil in a pan. Once the oil is hot, add the cumin seeds, add the onions. Next, add the garlic and ginger paste to it and sauté it well. Then add the carrots, tomatoes, horse gram, and sauté again.
4
Serve hot
Add some water and salt and let it simmer for some time. Serve hot as an evening snack.
Glycemic Index
36 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 | Chane ki Dal ka Soup | Moong dal radish greens curry | Moong dalichi moola palak bhaji | Muga dalera mulara shaka tarakari |
|---|---|---|---|---|
| Calories | 160.8 kcal | 130.2 kcal | 130.2 kcal | 130.2 kcal |
| Carbs | 25.9 g | 15.9 g | 15.9 g | 15.9 g |
| Protein | 8.8 g | 6.9 g | 6.9 g | 6.9 g |
| Fat | 2.5 g | 4.3 g | 4.3 g | 4.3 g |
| Fiber | 5.4 g | 3.8 g | 3.8 g | 3.8 g |
| Sugar | 3.3 g | 1.2 g | 1.2 g | 1.2 g |
| Sodium | 348.6 mg | 482.8 mg | 482.8 mg | 482.8 mg |
| Cholesterol | 4.2 mg | 9.3 mg | 9.3 mg | 9.3 mg |
Similar Recipes
Health Goals Suitability
Weight Loss
At just 160.8 kcal per serving, this is an excellent choice for weight management. The 5.4g of dietary fiber promotes satiety, helping you feel full longer. The low-calorie vegetables keep the energy density low.
Diabetes
With a low glycemic index of 36, this recipe supports stable blood sugar levels. The 5.4g fiber further slows glucose absorption. The protein content (8.8g) helps prevent blood sugar spikes.
Muscle Gain
Contains 8.8g protein per serving — a moderate amount. Pair with eggs or chicken or a bowl of dal to boost protein intake for muscle gain.
Heart Health
Low cholesterol (4.2mg) and low saturated fat (1.1g) make this heart-friendly. Anti-inflammatory ingredients benefit overall heart health. Contains heart-healthy fats.
PCOS
Low GI (36) with 5.4g 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. Adequate protein (8.8g) supports healthy thyroid function. The spices aid digestion, which can be sluggish in hypothyroidism.
Portion Guidance
Weight Loss
1 Medium Cup (~202.5g) 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 (~202.5g) plus a protein-rich addition (100g paneer, 2 eggs, or 1 cup dal) to hit 25-30g protein per meal.
Diabetes
1 Medium Cup (~202.5g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
General
1 Medium Cup (~202.5g) 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.
Meal prep friendly
Chane ki Dal ka Soup stores well for 2-3 days refrigerated. Reheat on stovetop for best texture. Prepare ingredients in advance for quick weeknight cooking.
Common Mistakes
Using too much oil or ghee
Why it matters: Excess oil can double the calorie content without adding nutritional value.
Fix: Measure oil with a tablespoon instead of pouring freely. 1 tbsp = 120 kcal.
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 (321.7-482.5 kcal).
Fix: Use the Hint app to scan and log the exact portion you eat for accurate tracking.
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 Chane ki Dal ka Soup contains 160.8 kcal (8.8g protein, 25.9g carbs, 2.5g fat). That's 79.4 kcal per 100g. You can track exact portions in the Hint app.
At just 160.8 kcal per serving, this is an excellent choice for weight management. The 5.4g of dietary fiber promotes satiety, helping you feel full longer. The low-calorie vegetables keep the energy density low. Pair with a salad or raita for a filling, low-calorie meal.
With a low glycemic index of 36, this recipe supports stable blood sugar levels. The 5.4g fiber further slows glucose absorption. The protein content (8.8g) helps prevent blood sugar spikes. The glycemic index is 36 (Low). Always consult your dietitian for personalized guidance — Hint Premium connects you with expert dietitians.
Chane ki Dal ka Soup has 8.8g protein per serving. It provides moderate protein — add a protein-rich side for a complete meal.
Yes, Chane ki Dal ka Soup is light enough for dinner at 160.8 kcal. Having a lighter dinner 2-3 hours before sleep supports better digestion and weight management.
Since Chane ki Dal ka Soup 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 (36) with 5.4g 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
