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Wash the black chana
Wash and soak the black gram overnight.
Chhola Salad
Chhola Salad has 83.5 calories per serving (1 Small Cup) — that's 68.2 calories per 100g. It provides 2.8g protein, 10g carbs, and 3.6g fat. With a low glycemic index (GI: 50), this recipe is suitable for weight loss, diabetes management, heart health and more. The 2.4g 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 Chhola Salad in the Hint app — India's comprehensive recipe and nutrition tracking platform.
- Serving Size 1 Small Cup (100 g)
- Calories83.5 kcal
- Carbs10.0 g (40.0 kcal)
- Protein2.8 g (11.3 kcal)
- Fats3.6 g (32.2 kcal)
Nutrition Label
Chhola Salad
- Serving Size1 Small Cup (100 g)
- Calories83.5 kcal
- Carbs10.0 g
- Fiber2.4 g
- Sugar3.2 g
- Protein2.8 g
- Fat3.6 g
- Saturated fat0.5 g
- Mono unsaturated fat2.2 g
- Poly unsaturated fat0.6 g
- Cholesterol0.0 mg
- Sodium275.5 mg
Nutrition per 100g
- Calories68.2 kcal
- Carbs8.2 g
- Fiber2.0 g
- Sugar2.6 g
- Protein2.3 g
- Fat2.9 g
- Cholesterol0.0 mg
- Sodium224.9 mg
1 serving = 122.5g
Cooking time: 10 minutes
Serves: 3 persons
Ingredients
Cucumber raw
100 Grams
Olive oil
2 Tea Spoon
Tomato ripe local
100 Grams
Lemon juice
1 Tea Spoon
Chillies green - all varieties
1 Tea Spoon
Coriander leaves
1 Tea Spoon
Mint leaves
1 Tea Spoon
Onion small
100 Grams
Salt
0.5 Tea Spoon
Cumin powder
0.5 Tea Spoon
chat masala
0.5 Tea Spoon
Chickpeas
30 Grams
Instructions
1
2
Pressure cook
Add the soaked chickpeas in a pressure cooker. Discard the water it was soaking in and add half a cup of fresh water and salt to taste. Close the pressure cooker and pressure cook for 6 whistles, turn down the heat and continue to cook for 5 more minutes. Turn off the flame. Allow the pressure to release naturally. Once the pressure has released, drain the water if any and transfer the chana into a mixing bowl.
3
Mix the ingredients
In a large salad bowl mix together the boiled chana, cucumber, onions, tomatoes, green chilies. Add salt, cumin powder, chaat masala, olive oil, mint leaves, and lemon juice. Add finely chopped coriander leaves.
4
Serve it
Whisk to combine all the ingredients. Serve it.
Also Known As
Glycemic Index
50 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 | Chhola Salad | Chana salad | Moonu Paruppu Sundal | Triple bean salad |
|---|---|---|---|---|
| Calories | 83.5 kcal | 108.3 kcal | 93.5 kcal | 93.5 kcal |
| Carbs | 10 g | 9.7 g | 12.7 g | 12.7 g |
| Protein | 2.8 g | 5.6 g | 4.6 g | 4.6 g |
| Fat | 3.6 g | 5.3 g | 2.7 g | 2.7 g |
| Fiber | 2.4 g | 9.9 g | 4.5 g | 4.5 g |
| Sugar | 3.2 g | 0.3 g | 2.3 g | 2.3 g |
| Sodium | 275.5 mg | 136.7 mg | 193.2 mg | 193.2 mg |
| Cholesterol | 0 mg | 0 mg | 0 mg | 0 mg |
Health Goals Suitability
Weight Loss
At just 83.5 kcal per serving, this is an excellent choice for weight management. The low-calorie vegetables keep the energy density low.
Diabetes
With a low glycemic index of 50, this recipe supports stable blood sugar levels. The 2.4g fiber further slows glucose absorption.
Muscle Gain
Low protein content (2.8g 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 (0.5g) 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 (50) with 2.4g fiber supports insulin sensitivity — key for PCOS management. Anti-inflammatory ingredients like turmeric and ginger are especially beneficial for PCOS.
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 Small Cup (~122.5g). A light, kcal-friendly portion. Pair with roti or salad for a complete meal under 300 kcal.
Muscle Gain
1 Small Cup (~122.5g) plus a protein-rich addition (100g paneer, 2 eggs, or 1 cup dal) to hit 25-30g protein per meal.
Diabetes
1 Small Cup (~122.5g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
General
1 Small Cup (~122.5g) 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
Chhola Salad 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.
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 (167-250.5 kcal).
Fix: Use the Hint app to scan and log the exact portion you eat for accurate tracking.
Frequently Asked Questions
One serving of Chhola Salad contains 83.5 kcal (2.8g protein, 10g carbs, 3.6g fat). That's 68.2 kcal per 100g. You can track exact portions in the Hint app.
At just 83.5 kcal per serving, this is an excellent choice for weight management. 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 50, this recipe supports stable blood sugar levels. The 2.4g fiber further slows glucose absorption. The glycemic index is 50 (Low). Always consult your dietitian for personalized guidance — Hint Premium connects you with expert dietitians.
Chhola Salad has 2.8g protein per serving. For a protein boost, combine with paneer, eggs, dal, or chicken.
Yes, Chhola Salad is light enough for dinner at 83.5 kcal. Having a lighter dinner 2-3 hours before sleep supports better digestion and weight management.
Since Chhola Salad is low 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 (50) with 2.4g fiber supports insulin sensitivity — key for PCOS management. Anti-inflammatory ingredients like turmeric and ginger are especially beneficial for PCOS.
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
