Cholar Dal

Name: Cholar Dal
Prep time: 10 min
Cook time: 20 min
Total time: 30 min
Yield: 2 servings
Cuisine: Indian
Ingredients: Cholar Dal

Dal & Lentils • India

218

KCAL

PROTEIN (G)

34.5

CARBS (G)

4.5

FAT (G)

Data source: IndianCalorie

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About Cholar Dal

Sweet-savory Bengali chana dal cooked with coconut bits, raisins, ginger, and Bengali garam masala. Served at puja bhog — pairs with luchi.

How to Make Cholar Dal

Traditional + healthy version with step-by-step photos · 35 min total · 2 servings

View full recipe →

How to Make Cholar Dal (Traditional & Healthy Version)

Prep: 15 min

Cook: 20 min

2 servings

Easy

Cholar Dal is a quintessential Bengali delicacy, often savored during festive occasions like Durga Puja and other celebrations across East India. This aromatic dal, made from chana dal (split Bengal gram), is infused with spices such as bay leaf, cinnamon, and cardamom, offering a rich yet subtle flavor profile. The dish represents the vibrant food culture of Bengal, where vegetarian recipes are elevated with a unique blend of spices and a touch of sweetness. Traditionally, Cholar Dal is paired with luchi (deep-fried flatbread) or steamed rice, making it a comforting meal for breakfast or lunch. What sets this dal apart is its slightly sweet undertone, achieved by adding a hint of sugar and coconut, which balances the earthiness of the chana dal. The use of aromatic spices and minimal oil ensures a health-conscious preparation, perfect for calorie tracking. Cholar Dal is not only a festive favorite but also a nutritious, protein-rich meal that fits well into a vegetarian diet. Its hearty texture and flavorful tempering make it a delightful addition to any Indian thali, especially during festivals, family gatherings, or when you crave authentic Bengali food at home.

Diabetic-Friendly Weight Loss Kid-Friendly Vegan Adaptable

Ingredients(for 1 medium bowl (approx. 200g))

1 cup Chana Dal (Bengal gram, soaked for 30 mins)
3 cups Water
2 tbsp Coconut (Grated or thinly sliced (nariyal))
1 tsp Ghee (Can use mustard oil for vegan version)
1 Bay Leaf (Tej patta)
1 inch Cinnamon Stick (Dalchini)
2 Green Cardamom (Elaichi)
2 Cloves (Laung)
1/2 tsp Turmeric Powder (Haldi)
1 tsp Sugar (Optional for sweetness) - optional
to taste Salt
1 tsp Ginger (Grated (adrak))
1/4 tsp Red Chili Powder (Lal mirch, adjust to taste) - optional

Instructions

1
Rinse chana dal thoroughly and soak it in water for at least 30 minutes. Drain and add the dal to a pressure cooker with 3 cups of water, turmeric powder, and salt. Cook for 3-4 whistles until dal is soft but not mushy.
10 minutes
Soaking dal helps in faster cooking and better digestion.
2
Heat ghee in a kadhai or pan. Add bay leaf, cinnamon stick, cardamom, and cloves. Sauté till spices release aroma.
3 minutes
Use mustard oil instead of ghee for a vegan version and authentic Bengali flavor.
3
Add grated ginger and coconut slices. Sauté until coconut turns light golden.
2 minutes
Ensure coconut is thinly sliced for even roasting and texture.
4
Add cooked chana dal to the pan. Stir well and let it simmer.
2 minutes
Mix gently to avoid breaking the dal grains.

Why This Dish is Healthy

Cholar Dal is a wholesome vegetarian dish rich in protein and fiber, which promotes satiety and supports weight management. The recipe uses minimal oil and incorporates healthy fats from coconut, making it heart-friendly. Its low glycemic index helps stabilize blood sugar, which is beneficial for diabetics and those seeking weight loss. The combination of spices and legumes offers a nourishing meal for any health-conscious Indian diet.

Cholar Dal is high in plant-based protein, dietary fiber, and essential vitamins like B-complex, folate, and minerals such as iron and magnesium. The use of coconut adds healthy fats, while minimal ghee or oil keeps the calorie count in check. Spices like cardamom and cinnamon support digestion and metabolism. This dal is gluten-free and suitable for most diets, making it an excellent choice for maintaining energy and supporting muscle repair.

Pro Tips

💡Tip 1: Soak chana dal for at least 30 minutes for soft, evenly cooked grains.
💡Tip 2: Use freshly grated coconut for a rich aroma and authentic taste.
💡Tip 3: Adjust sweetness and spice levels to match regional preferences or dietary needs.

Storage & Serving

Store leftover Cholar Dal in an airtight container in the refrigerator for up to 2 days. Reheat on a low flame, adding a splash of water if needed to retain consistency.

Best served: Breakfast or Lunch