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Chana Dal Phara with Chutney

Lunch • India

210
KCAL
PROTEIN (G)
CARBS (G)
FAT (G)
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How to Make Chana Dal Phara with Chutney (Traditional & Healthy Version)

Prep: 15 min
Cook: 20 min
2 servings
Medium

Chana Dal Phara is a traditional North Indian delicacy, particularly popular in Uttar Pradesh and Bihar. This wholesome, steamed Indian dumpling is made using whole wheat atta (flour) and a protein-rich chana dal (split Bengal gram) filling, seasoned with aromatic Indian spices. Often enjoyed with freshly ground coriander-mint chutney, Chana Dal Phara is a beloved dish for lunch, especially during festivals and family gatherings. The beauty of Chana Dal Phara lies in its simplicity and the hearty flavors that evoke nostalgia and homely comfort. The outer covering is soft yet firm, while the spicy chana dal stuffing adds a nutty texture and earthy taste. Phara is a staple during the winter months and is often prepared during Chhath Puja, as well as for light meals or tiffin. It’s a wonderful choice for those seeking a healthy, filling, and vegetarian Indian lunch option that is both satisfying and packed with nutrition. Pairing these steamed dumplings with tangy dhania-pudina chutney not only enhances the taste but also adds a refreshing burst of flavor and essential vitamins. Chana Dal Phara is a perfect blend of tradition, nutrition, and taste, making it a must-try recipe for anyone who loves authentic Indian cuisine.

Diabetic-Friendly Weight Loss Kid-Friendly Vegan Adaptable
Allergens: gluten

Ingredients(for 3-4 pieces per serving with chutney)

  • 1 cup Whole wheat atta (gehun ka atta)
  • 1/2 cup Chana dal (soaked for 2-3 hours)
  • 2 Green chillies (finely chopped)
  • 3-4 Garlic cloves (crushed)
  • 1 inch Ginger (grated)
  • 2 tbsp Fresh coriander leaves (finely chopped)
  • 1/2 tsp Cumin seeds (jeera)
  • 1/4 tsp Turmeric powder (haldi)
  • 1/2 tsp Red chilli powder (lal mirch)
  • to taste Salt (namak)
  • 1 tsp Lemon juice - optional
  • 1 tsp Oil (for greasing) - optional

Instructions

  1. 1

    Soak chana dal for 2-3 hours. Drain and grind coarsely without water, then mix with green chillies, garlic, ginger, coriander, cumin seeds, turmeric, red chilli powder, and salt.

    6 minutes

    Do not over-grind the dal, keep it coarse for better texture.

  2. 2

    Knead whole wheat atta with a pinch of salt and water to make a soft dough. Rest for 5 minutes.

    5 minutes

    Cover the dough with a damp cloth to prevent drying.

  3. 3

    Divide the dough into small balls. Roll each ball into an oval disc (like a small roti) using a rolling pin.

    3 minutes

    Dust the surface with some dry atta to avoid sticking.

  4. 4

    Place a spoonful of the chana dal filling in the center of each disc. Fold over and seal the edges with water, pressing gently to form a semi-circular dumpling.

    4 minutes

    Ensure edges are sealed well to prevent filling from escaping during steaming.

Why This Dish is Healthy

This steamed Indian dumpling is a healthy choice because it uses minimal oil, whole grains, and high-protein chana dal. The combination of fiber-rich atta and protein-packed dal helps manage hunger and provides sustained energy. It’s diabetic-friendly, aids in weight management, and is suitable for vegetarians. The fresh chutney adds micronutrients and supports immunity.

Chana Dal Phara is low in fat and high in plant-based protein, thanks to the use of chana dal. Whole wheat atta adds complex carbohydrates, dietary fiber, and essential minerals like iron and magnesium. The steaming method preserves nutrients and avoids excess oil. Fresh chutney provides antioxidants and vitamin C. This dish supports satiety, digestive health, and balanced blood sugar, making it ideal for lunch or a light meal.

Pro Tips

  • 💡Tip 1: Always soak chana dal well for a smoother, more digestible filling.
  • 💡Tip 2: Seal the edges of phara firmly to prevent filling from leaking during steaming.
  • 💡Tip 3: Serve hot with chutney for the best taste and texture.

Storage & Serving

Store leftover phara in an airtight container in the refrigerator for up to 2 days. Re-steam or microwave before serving. Chutney is best consumed fresh but can be refrigerated for 24 hours.

Best served: Breakfast or Lunch

Nutrition Facts

NutrientPer 100g
Energy210.0 kcal

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