Bafauri

Bafauri

Snacks • India

165
KCAL
8
PROTEIN (G)
22
CARBS (G)
4
FAT (G)
Data source: IndianCalorie
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About Bafauri

Chhattisgarh steamed chana-dal dumplings — low-oil snack.

How to Make Bafauri
Traditional + healthy version with step-by-step photos · 35 min total · 2 servings
View full recipe →

How to Make Bafauri (Traditional & Healthy Version)

Prep: 15 min
Cook: 20 min
2 servings
Easy

Bafauri is a beloved steamed snack originating from the heartland of Chhattisgarh and Madhya Pradesh in East India. Traditionally made with chana dal (split Bengal gram) and a medley of spices, Bafauri is a wholesome, protein-rich delight enjoyed especially during winter months and festive gatherings like Holi and local harvest festivals. This Indian snack stands out for being steamed rather than fried, making it lighter and healthier than many conventional Indian snacks. Its rustic, earthy flavors and soft, crumbly texture are perfect with a cup of masala chai or as a nutritious breakfast. Rich in plant protein and fiber, Bafauri is a perfect fit for health-conscious individuals and vegetarians alike. The simplicity of spices—ginger, green chilli, and ajwain—brings out the natural taste of the lentils while adding warmth and a gentle kick. Often served with tangy hari chutney, Bafauri fits seamlessly into calorie-conscious diets and is a great alternative to deep-fried pakoras or bhajiyas. Embrace this regional specialty for a taste of authentic Indian home cooking, ideal for sharing with family during festivals or as a guilt-free evening snack.

Diabetic-Friendly Weight Loss Kid-Friendly Vegan Adaptable

Ingredients(for 4-5 pieces (approx. 100g))

  • 1 cup Chana dal (split Bengal gram) (Soaked for 3-4 hours)
  • 1 medium Onion (Finely chopped (pyaz))
  • 2 Green chillies (Finely chopped (hari mirch))
  • 1 inch Ginger (Grated (adrak))
  • 3 cloves Garlic (Finely chopped (optional)) - optional
  • 2 tbsp Coriander leaves (Finely chopped (hara dhania))
  • 2 tbsp Carrot (Grated (gajar, optional for extra nutrition)) - optional
  • 1/2 tsp Ajwain (carom seeds)
  • 1/2 tsp Red chilli powder
  • 1/4 tsp Turmeric powder (Haldi)
  • to taste Salt (Namak)
  • 1 tsp Oil (For greasing (use mustard oil for authentic taste))

Instructions

  1. 1

    Drain the soaked chana dal and grind it coarsely in a mixer without adding water to form a thick paste.

    5 minutes

    Avoid adding water for firmer Bafauri texture.

  2. 2

    Transfer the dal paste to a large bowl. Add chopped onion, green chillies, ginger, garlic, coriander leaves, grated carrot, ajwain, red chilli powder, turmeric, and salt. Mix well.

    4 minutes

    Mix using hands to evenly distribute spices and vegetables.

  3. 3

    Divide the mixture into small lemon-sized balls or oval shapes.

    2 minutes

    Wet your hands slightly to prevent sticking.

  4. 4

    Grease a steamer plate or idli stand lightly with oil. Arrange the shaped Bafauri pieces on it, leaving space between each.

    2 minutes

    Mustard oil adds a traditional aroma; use it for greasing if possible.

Why This Dish is Healthy

Steamed Bafauri is a healthy Indian snack as it avoids excess oil and provides balanced nutrition with high protein, fiber, and essential micronutrients. Chana dal supports muscle health and helps regulate blood sugar, while the absence of refined flour and minimal oil keeps the calorie count moderate. Its wholesome ingredients make it an excellent option for weight loss, diabetes management, and healthy snacking.

Bafauri is low in calories and rich in plant-based protein and dietary fiber, thanks to chana dal as the main ingredient. It provides complex carbohydrates for sustained energy and is naturally low in fat since it is steamed, not fried. The addition of vegetables like carrot and onion increases the vitamin and mineral content, supplying folate, iron, vitamin C, and antioxidants. This snack is gluten-free and can be made vegan, making it suitable for a variety of dietary needs.

Pro Tips

  • 💡Tip 1: Use freshly soaked chana dal for the best texture and flavor.
  • 💡Tip 2: Grind dal coarsely for a rustic, authentic mouthfeel.
  • 💡Tip 3: Try adding finely chopped spinach or methi for added nutrition.

Storage & Serving

Store leftover Bafauri in an airtight container in the refrigerator for up to 2 days. Re-steam or microwave before serving to regain softness.

Best served: Breakfast or Lunch

Nutrition Facts

NutrientPer 100g
Energy165.0 kcal
Protein8.0 g
Carbohydrates22.0 g
Total Fat4.0 g
Fiber4.0 g

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