Chana and Urad Dal Tadka
Lunch • India
How to Make Chana and Urad Dal Tadka (Traditional & Healthy Version)
Chana and Urad Dal Tadka is a beloved North Indian dal dish that beautifully combines the nutty taste of chana dal (split Bengal gram) with the creamy texture of urad dal (split black gram). This wholesome dal is a staple in many Punjabi households and is often enjoyed during everyday lunch as well as festive occasions like Lohri and Baisakhi. The word 'tadka' refers to the tempering of aromatic spices in hot oil or ghee, which infuses the dals with an irresistible flavor and aroma. The dish is cherished for its comforting, home-style taste. Its rich yet light gravy is bursting with the warmth of Indian spices like cumin (jeera), turmeric (haldi), and asafoetida (hing). Chana and Urad Dal Tadka is not only satisfying but also highly nutritious, making it a perfect fit for those seeking a healthy, protein-rich vegetarian lunch. Served with steaming hot basmati rice or freshly made chapatis (roti), this dal is a true representation of Indian comfort food. The use of minimal oil and fresh ingredients makes it a guilt-free option, ideal for calorie-conscious individuals and families alike.
Ingredients(for 1 medium bowl (approx. 200 grams))
- 1/2 cup Chana dal (split Bengal gram) (चना दाल)
- 1/2 cup Urad dal (split black gram, skinned) (उड़द दाल)
- 3 cups Water
- 1 medium, finely chopped Onion (प्याज)
- 1 large, finely chopped Tomato (टमाटर)
- 1 inch, grated Ginger (अदरक)
- 3-4 cloves, minced Garlic (लहसुन)
- 1, finely chopped Green chili (हरी मिर्च)
- 1 tsp Cumin seeds (जीरा)
- 1/2 tsp Turmeric powder (हल्दी)
- 1/2 tsp Red chili powder (लाल मिर्च पाउडर) - optional
- 1/8 tsp Asafoetida (हींग)
- to taste Salt (नमक)
- 1 tbsp Mustard oil or ghee (सरसों का तेल / घी)
- 2 tbsp, chopped Fresh coriander leaves (धनिया पत्ता) - optional
Instructions
- 1
Rinse chana dal and urad dal thoroughly under running water until the water runs clear. Soak both dals together in enough water for at least 30 minutes for faster cooking and better texture.
5 minutes
Soaking dals reduces cooking time and aids digestion.
- 2
Drain the soaked dals. In a pressure cooker, add dals, 3 cups water, turmeric, and salt. Pressure cook for 3-4 whistles or until the dals are soft but not mushy.
10 minutes
Do not overcook; the dals should retain a slight bite.
- 3
Heat mustard oil or ghee in a heavy-bottomed kadhai or pan. Add cumin seeds and let them splutter. Add asafoetida, then stir in chopped onions and sauté until golden brown.
4 minutes
Ensure onions are well caramelized for a rich flavor base.
- 4
Add grated ginger, minced garlic, and green chili. Sauté for 1 minute until aromatic.
1 minute
Adding ginger and garlic at this stage enhances the tadka’s depth of flavor.
Why This Dish is Healthy
Chana and Urad Dal Tadka is a healthy choice for lunch as it is low in saturated fat, high in protein, and provides a balanced mix of macronutrients crucial for muscle repair and energy. The fiber content aids digestion and supports gut health, while the minimal use of oil keeps the calorie count in check. Its nutrient density makes it a great option for weight management, diabetes, and heart health.
Chana dal and urad dal are both rich sources of plant-based protein, dietary fiber, and essential minerals like iron, potassium, and magnesium. They provide complex carbohydrates that promote satiety and sustained energy release. The addition of spices like turmeric and ginger adds anti-inflammatory and antioxidant benefits. Using mustard oil or ghee in moderation ensures healthy fats without excess calories. This dish is naturally gluten-free and can be adapted for vegans by using oil instead of ghee.
Pro Tips
- 💡Tip 1: Always soak the dals for at least 30 minutes to ensure even cooking and easier digestion.
- 💡Tip 2: For a smoky flavor, add a pinch of roasted cumin powder while simmering the dal.
- 💡Tip 3: A final drizzle of lemon juice before serving enhances freshness and brings out the dal’s flavors.
Storage & Serving
Store leftover dal in an airtight container in the refrigerator for up to 2 days. Reheat on the stovetop, adding a little water if it thickens. Avoid freezing as texture may change.
Best served: Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 210.0 kcal |
