Soaked Chana with Cucumber and Onion
Lunch • India
How to Make Soaked Chana with Cucumber and Onion (Traditional & Healthy Version)
Soaked Chana with Cucumber and Onion is a classic North Indian dish, celebrated for its simplicity, vibrant flavors, and nutritional value. Popularly enjoyed as a light lunch or mid-day snack, this dish combines protein-rich kala chana (black chickpeas) with crisp kheera (cucumber) and pungent pyaz (onion), tossed in a tangy blend of nimbu (lemon) juice and Indian spices. It is a staple during Navratri fasting and is also a go-to choice for those seeking a wholesome, plant-based meal. The origins of this dish trace back to the Punjabi and Delhi regions, where it is commonly sold by street vendors and enjoyed in homes, especially during the summer months due to its cooling properties. The refreshing crunch of cucumber and the earthy taste of soaked chana make this salad not only satisfying but also a perfect balance of taste and texture. Its minimal use of oil and natural ingredients makes it an ideal option for calorie-conscious individuals and those tracking their daily nutrition. With its ease of preparation and use of everyday ingredients, Soaked Chana with Cucumber and Onion is a great choice for busy weekdays, festive fasting, or as a healthy addition to your thali. It’s a dish that brings together tradition, nutrition, and deliciousness in every bite.
Ingredients(for 1 medium bowl (approximately 150g))
- 1 cup Kala chana (black chickpeas) (soaked overnight)
- 1 medium Kheera (cucumber) (peeled and finely chopped)
- 1 small Pyaz (onion) (finely chopped)
- 1 small Tamatar (tomato) (finely chopped) - optional
- 1 Green chili (finely chopped, adjust to taste) - optional
- 2 tablespoons Nimbu ka ras (lemon juice) (freshly squeezed)
- 1/2 teaspoon Kala namak (black salt) (or to taste)
- 1/2 teaspoon Bhuna jeera powder (roasted cumin powder)
- 2 tablespoons Fresh dhania (coriander leaves) (finely chopped)
- 1/4 teaspoon Red chili powder (optional, for heat) - optional
Instructions
- 1
Rinse and soak the kala chana (black chickpeas) in plenty of water overnight or for at least 8 hours.
8 hours (passive)
Use filtered water and a large bowl as chana expands when soaked.
- 2
Drain the soaked chana, rinse again, and set aside. Ensure the chana is soft and can be easily pressed between two fingers.
2 minutes
If chana is too hard, soak for a few more hours.
- 3
In a large mixing bowl, combine the soaked chana, chopped cucumber, onion, tomato (if using), and green chili.
3 minutes
Add vegetables just before serving to retain crunch.
- 4
Add kala namak, roasted jeera powder, and red chili powder (if using). Mix well to evenly coat the chana and vegetables with the spices.
2 minutes
Adjust salt and spices as per your taste preference.
Why This Dish is Healthy
This dish is an ideal healthy choice for lunch or a snack due to its high protein and fiber content, promoting fullness and aiding weight management. The absence of refined oils and sugars keeps the calorie count low, while the combination of pulses and fresh vegetables supports immunity and gut health. The use of lemon juice not only adds flavor but also boosts vitamin C intake, making this salad both nutritious and delicious for calorie-conscious individuals.
Soaked chana is packed with plant-based protein, making it excellent for vegetarians and vegans. It provides complex carbohydrates, aiding sustained energy release, and is a good source of dietary fiber, which supports digestive health. Chana is rich in iron, folate, and magnesium, while cucumber adds hydration, vitamins A and C, and antioxidants. Onion and lemon juice supply additional phytonutrients and vitamin C, enhancing iron absorption. This dish is low in fat and contains no cholesterol, making it heart-healthy.
Pro Tips
- 💡Tip 1: Always soak the chana overnight for best texture and digestibility.
- 💡Tip 2: Add lemon juice just before serving to keep the salad fresh and tangy.
- 💡Tip 3: For extra crunch, chill the salad for 10-15 minutes before serving.
Storage & Serving
Store any leftovers in an airtight container in the refrigerator for up to 24 hours. Add fresh cucumber and lemon juice before serving again to restore freshness.
Best served: Breakfast or Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 150.0 kcal |
