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Simmer the dal and serve
Cover and simmer for 10 minutes or until flavors are absorbed. Now add chopped coriander and mix well. Finally, enjoy cholar dal with roti or rice.
Cholar dal
Cholar dal has 192.8 calories per serving (1 Small Cup) — that's 186 calories per 100g. It provides 6.5g protein, 15.9g carbs, and 11.5g fat. With a low glycemic index (GI: 40), this recipe is suitable for weight loss, diabetes management, heart health and more. The 5.1g 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 Cholar dal in the Hint app — India's comprehensive recipe and nutrition tracking platform.
- Serving Size 1 Small Cup (100 g)
- Calories192.8 kcal
- Carbs15.9 g (63.7 kcal)
- Protein6.5 g (25.9 kcal)
- Fats11.5 g (103.2 kcal)
Nutrition Label
Cholar dal
- Serving Size1 Small Cup (100 g)
- Calories192.8 kcal
- Carbs15.9 g
- Fiber5.1 g
- Sugar2.5 g
- Protein6.5 g
- Fat11.5 g
- Saturated fat3.8 g
- Mono unsaturated fat4.1 g
- Poly unsaturated fat2.4 g
- Cholesterol4.1 mg
- Sodium72.7 mg
Nutrition per 100g
- Calories186.0 kcal
- Carbs15.4 g
- Fiber4.9 g
- Sugar2.4 g
- Protein6.2 g
- Fat11.1 g
- Cholesterol4.0 mg
- Sodium70.1 mg
1 serving = 103.7g
Cooking time: 10 minutes
Serves: 3 persons
Ingredients
Ghee clarified butter
1 Tea Spoon
Black gram dal
60 Grams
Raisins dried golden
10 Grams
Coriander leaves
20 Grams
Cardamom green
2 Grams
Turmeric powder
0.5 Tea Spoon
Cashew nut
15 Grams
Coconut kernel fresh
15 Grams
Rice bran oil
1 Table Spoon
Salt
0.5 Grams
Water
150 Milliliter
Ginger garlic paste
1 Tea Spoon
Garam masala powder
0.5 Tea Spoon
Cumin powder
0.5 Tea Spoon
Red chilli powder
0.5 Tea Spoon
Bay leaves
2 Grams
Coriander powder
0.5 Tea Spoon
Instructions
4
1
Pressure cook dal
In a large bowl take bengal gram dal and soak in enough water for 3 hours. Drain off the water and transfer to a pressure cooker, add water , turmeric and cook until dal is soft
2
Add spices
In a large kadai, heat oil, raisins, chopped coconut, cashewsand shallow fry them.Drain excess oil and transfer to a plate. Now add bay leaf, cloves, cinnamon, cardamom, ginger, garlic, dry red chili and saute for few seconds.
3
Cook dal with spices
Now add cooked dal, fried coconut, raisins, cashew, all the spices mix well and cook for 5-6 minutes by adding water.
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 | Cholar dal | Black gram dal | Kala Dal | Udid Dal |
|---|---|---|---|---|
| Calories | 192.8 kcal | 94.2 kcal | 94.2 kcal | 94.2 kcal |
| Carbs | 15.9 g | 10.6 g | 10.6 g | 10.6 g |
| Protein | 6.5 g | 4 g | 4 g | 4 g |
| Fat | 11.5 g | 4 g | 4 g | 4 g |
| Fiber | 5.1 g | 3.7 g | 3.7 g | 3.7 g |
| Sugar | 2.5 g | 1.7 g | 1.7 g | 1.7 g |
| Sodium | 72.7 mg | 51.4 mg | 51.4 mg | 51.4 mg |
| Cholesterol | 4.1 mg | 8.3 mg | 8.3 mg | 8.3 mg |
Health Goals Suitability
Weight Loss
At just 192.8 kcal per serving, this is an excellent choice for weight management. The 5.1g of dietary fiber promotes satiety, helping you feel full longer.
Diabetes
With a low glycemic index of 40, this recipe supports stable blood sugar levels. The 5.1g fiber further slows glucose absorption.
Muscle Gain
Low protein content (6.5g 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
Low cholesterol (4.1mg) and low saturated fat (3.8g) 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 5.1g 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 Small Cup (~103.7g) 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 (~103.7g) plus a protein-rich addition (100g paneer, 2 eggs, or 1 cup dal) to hit 25-30g protein per meal.
Diabetes
1 Small Cup (~103.7g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
General
1 Small Cup (~103.7g) provides a balanced portion. Adjust based on your daily kcal target — track accurately in the Hint app.
Recipe Modifications
Lower fat
Use low-fat paneer or reduce ghee/butter by half. Switch to a non-stick pan to minimize oil.
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
Cholar dal 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 (385.6-578.4 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.
Frequently Asked Questions
One serving of Cholar dal contains 192.8 kcal (6.5g protein, 15.9g carbs, 11.5g fat). That's 186 kcal per 100g. You can track exact portions in the Hint app.
At just 192.8 kcal per serving, this is an excellent choice for weight management. The 5.1g of dietary fiber promotes satiety, helping you feel full longer. Pair with a salad or raita for a filling, low-calorie meal.
With a low glycemic index of 40, this recipe supports stable blood sugar levels. The 5.1g fiber further slows glucose absorption. The glycemic index is 40 (Low). Always consult your dietitian for personalized guidance — Hint Premium connects you with expert dietitians.
Cholar dal has 6.5g protein per serving. It provides moderate protein — add a protein-rich side for a complete meal.
Yes, Cholar dal is light enough for dinner at 192.8 kcal. Having a lighter dinner 2-3 hours before sleep supports better digestion and weight management.
Since Cholar dal 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 5.1g 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
