Chana Salad (vrat)
Lunch • India
How to Make Chana Salad (vrat) (Traditional & Healthy Version)
Chana Salad (vrat) is a refreshing, protein-rich North Indian dish, specially crafted to suit fasting (vrat) days during Indian festivals such as Navratri and Shivratri. This salad is made with boiled kala chana (black chickpeas), which are a staple ingredient in many vrat recipes due to their nutrition and satiety. The dish is tossed with crunchy cucumbers, tangy tomatoes, and aromatic coriander (dhaniya), bringing together a burst of flavors with every bite. The use of sendha namak (rock salt) instead of regular salt keeps this salad vrat-friendly and free from processed additives. Chana Salad (vrat) is light yet filling, making it an ideal choice for a healthy Indian lunch or snack during fasting. With its vibrant colors and zesty taste, it appeals to all age groups. The addition of lemon juice enhances the freshness, while green chilies and ginger add subtle heat. Traditionally enjoyed in North Indian households, Chana Salad is not just a fasting food but also a nutritious vegetarian option for anyone seeking a wholesome meal. Its simplicity, versatility, and cultural roots make it a beloved dish during festive times and as part of everyday healthy eating.
Ingredients(for 1 bowl (approx. 150g cooked chana salad))
- 1 cup Kala chana (black chickpeas) (soaked overnight)
- 1/2 cup Cucumber (diced (kheera))
- 1/2 cup Tomato (chopped (tamatar))
- 1 Green chili (finely chopped (hari mirch)) - optional
- 1 tsp Ginger (grated (adrak)) - optional
- 2 tbsp Coriander leaves (chopped (dhaniya))
- 1.5 tbsp Lemon juice (freshly squeezed (nimbu))
- to taste Sendha namak (rock salt, vrat-friendly)
- 1/2 tsp Roasted cumin powder (jeera powder, optional for vrat) - optional
- 2 tbsp Pomegranate arils (anar dana, optional for crunch) - optional
Instructions
- 1
Rinse and soak kala chana overnight in ample water. Drain and rinse again.
5 minutes
Soaking ensures even cooking and easier digestion.
- 2
Pressure cook the soaked kala chana with enough water for 4-5 whistles or until soft but not mushy. Drain and cool.
15 minutes
Do not overcook; chana should retain shape.
- 3
In a large mixing bowl, combine boiled chana, diced cucumber, chopped tomato, green chili, and grated ginger.
3 minutes
Add vegetables only after chana cools to retain crunch.
- 4
Add chopped coriander leaves, lemon juice, sendha namak, and roasted cumin powder (if using).
2 minutes
Mix gently to avoid mashing the salad.
Why This Dish is Healthy
Chana Salad (vrat) is a healthy Indian salad because it uses minimally processed, nutrient-dense ingredients. The high fiber content promotes digestive health and satiety, while the protein helps in muscle repair and maintenance. The use of fresh vegetables and lemon juice adds hydration and vital micronutrients. Being oil-free and free from refined sugars, it supports weight management and heart health.
Kala chana is packed with plant-based protein, dietary fiber, and essential minerals like iron, calcium, and magnesium. The addition of fresh vegetables boosts the vitamin C, potassium, and antioxidant content. Using sendha namak keeps the dish low in sodium and suitable for fasting. The salad is naturally low in fat and high in complex carbohydrates, making it ideal for sustained energy release during fasting or as a light meal.
Pro Tips
- 💡Tip 1: Always use sendha namak during vrat for authenticity.
- 💡Tip 2: For extra crunch, add diced apple or raw mango when not fasting.
- 💡Tip 3: Prepare chana in advance to save time on festival mornings.
Storage & Serving
Store leftovers in an airtight container in the refrigerator for up to 24 hours. Mix in fresh lemon juice and coriander before serving to refresh flavors.
Best served: Breakfast or Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 170.0 kcal |
