Chana and Urad Dal Soup
Lunch • India
How to Make Chana and Urad Dal Soup (Traditional & Healthy Version)
Chana and Urad Dal Soup is a wholesome Indian dish that combines the robust flavors of kabuli chana (chickpeas) and sabut urad dal (whole black gram) into a nourishing, protein-rich soup. This recipe is cherished across India for its comforting taste and satisfying texture, often enjoyed during lunch or as a light dinner. Traditionally, dals (lentils) have been an integral part of the Indian diet, celebrated for their versatility and health benefits. The combination of chana and urad dal brings together the nutty undertones of chickpeas and the earthy, creamy essence of urad dal, making this soup a delightful treat for the palate. In many Indian households, dal soups are a go-to during festivals like Navratri or during winter months for their warmth and satiety. This Chana and Urad Dal Soup is lightly spiced with Indian masalas and tempered with a tadka of jeera (cumin seeds), ginger, and garlic, adding depth of flavor without excessive calories. Whether served with whole wheat roti, a simple pulao, or enjoyed on its own, this soup stands out as a healthy and filling meal. Its simplicity, regional adaptability, and nutritional richness make it a favorite across Indian kitchens—from Punjab to Maharashtra. Perfect for those seeking a healthy lunch option that doesn’t compromise on authentic taste.
Ingredients(for 1 medium bowl (approx. 300 ml))
- 1/2 cup Kabuli chana (chickpeas) (soaked overnight)
- 1/2 cup Sabut urad dal (whole black gram) (soaked 4-6 hours)
- 1 small Onion (finely chopped (pyaz))
- 1 medium Tomato (finely chopped (tamatar))
- 1 inch Ginger (grated (adrak))
- 2 Garlic cloves (minced (lahsun))
- 1 tsp Cumin seeds (jeera)
- 1/4 tsp Turmeric powder (haldi)
- 1/4 tsp Black pepper powder (kali mirch)
- to taste Salt (namak)
- 1 tsp Ghee or olive oil (for tadka (use oil for vegan))
- 2 tbsp Fresh coriander leaves (finely chopped (hara dhania)) - optional
- 1 tsp Lemon juice (nimbu ras, for garnish) - optional
Instructions
- 1
Drain and rinse the soaked chana and urad dal. Add both to a pressure cooker with 3 cups of water, a pinch of turmeric, and salt. Cook for 5-6 whistles until both are soft.
10 minutes
Soaking dals reduces cooking time and improves digestibility.
- 2
In a kadhai or deep pan, heat ghee or oil. Add cumin seeds and let them splutter. Add ginger and garlic, sauté until aromatic.
3 minutes
For a richer flavor, use desi ghee for tadka.
- 3
Add chopped onions and sauté until translucent. Stir in tomatoes and cook until they turn mushy.
4 minutes
Add a pinch of salt to speed up the tomato softening.
- 4
Add turmeric and black pepper. Mix well. Pour in the cooked chana and urad dal along with the water. Stir to combine.
2 minutes
Adjust the soup consistency by adding more water if needed.
Why This Dish is Healthy
This dish is a powerhouse of nutrition due to its combination of two protein-rich dals and minimal use of oil. With no added cream or butter, it stays low in calories and saturated fat. The use of turmeric, ginger, and garlic adds anti-inflammatory and immune-boosting properties, making this soup a healthy choice for those managing weight, diabetes, or simply seeking a nourishing vegetarian lunch.
Chana and Urad Dal Soup is an excellent source of plant-based protein and dietary fiber, making it ideal for muscle repair and digestion. Chana (chickpeas) is rich in complex carbohydrates and iron, while urad dal provides magnesium, potassium, and B vitamins. The addition of ginger, garlic, and fresh coriander enhances the vitamin and antioxidant content. This soup is low in saturated fat and contains no cholesterol, supporting heart health and weight management. Its high fiber content helps regulate blood sugar and promotes satiety.
Pro Tips
- 💡Tip 1: Always soak chana and urad dal to reduce cooking time and enhance digestibility.
- 💡Tip 2: For extra protein, add a handful of sprouted moong dal.
- 💡Tip 3: Adjust spice levels according to your taste or family preferences.
Storage & Serving
Store leftover soup in an airtight container in the refrigerator for up to 2 days. Reheat gently on the stove, adding water if it thickens. Avoid freezing, as dal textures may change.
Best served: Breakfast or Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 160.0 kcal |
