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
- 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))
- 1 tsp Ginger (grated (adrak))
- 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)
- 2 tbsp Pomegranate arils (anar dana, optional for crunch)
Step-by-step instructions
Step 1 · Rinse and soak kala chana overnight in ample water
Rinse and soak kala chana overnight in ample water. Drain and rinse again.
Step 2 · Pressure cook the soaked kala chana with enough water for 4-5 whist...
Pressure cook the soaked kala chana with enough water for 4-5 whistles or until soft but not mushy. Drain and cool.
Step 3 · In a large mixing bowl
In a large mixing bowl, combine boiled chana, diced cucumber, chopped tomato, green chili, and grated ginger.
Step 4 · Add chopped coriander leaves
Add chopped coriander leaves, lemon juice, sendha namak, and roasted cumin powder (if using).
Step 5 · Toss everything well until evenly mixed
Toss everything well until evenly mixed. Adjust seasoning as per taste.
Step 6 · Top with pomegranate arils just before serving for a burst of color...
Top with pomegranate arils just before serving for a burst of color and sweetness.
Why this recipe 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.
A note on tradition
Chana Salad (vrat) is popular in North Indian regions like Uttar Pradesh, Delhi, and Punjab, especially during Navratri and Ekadashi. It is a preferred fasting food due to its simplicity and nutritional value. The recipe varies by region, with some adding fruits like apple or raw mango. Traditionally, it is served as a light lunch or snack during festivals, symbolizing purity and health.