Chana Dal Soup: Recipe And Health Benefits



Published on: 18-May-2023


10 min read


Updated on : 25-Nov-2023




Rishi Singh


Chana Dal Soup: Recipe And Health Benefits

Chana Dal Soup: Recipe And Health Benefits

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As a result of growing health concerns, many people are opting for a healthier diet. If you are in the same situation but do not know where to start, it will not hurt to look into some options, such as chana dal, an Indian ingredient with many health benefits. A yellow split chickpea with a nutty flavour from India. After soaking, chana dal can be cooked on its own or with rice, vegetables, or meats. Because chana dal is low in fat and cholesterol, it can aid in weight loss

Table Of Contents

1. About Chana Dal

2. The Nutritional Content Of Chana Dal Soup

3. Health Benefits Of Chana Dal Soup

4. Chana Dal Soup

5. Dietitian’s Recommendation

6. The Final Say 

7. FAQs

About Chana Dal

Chana dal, also known as Bengal gram, is a staple in India. It is also known as split chickpeas or baby chickpeas. When ground, it has a delicious nutty flavour known as besan or gram flour. The flour and dal are used in a variety of delectable dishes. Both chana dal and besan are essential ingredients in a variety of dishes.

Despite being much larger than common yellow split peas in the United States, chana dal has a meatier and sweeter flavour and is much larger. Split lentils, also known as baby chickpeas or chana dal, are popular in Indian cooking. 

It is widely used in sweet and savoury recipes due to its rich flavour and aroma. It is also very healthy and tasty and aids in several medical condition  Its versatility is further demonstrated by the fact that it can be used to thicken a variety of recipes as well as make chutney.

The Nutritional Content Of Chana Dal Soup

Nutritional Content Of Chana Dal Soup

Chana dal's nutritional value accounts for the majority of its health benefits. Check out the nutritional content of chana dal:

  • Calories- 360 kcal
  • Fat- 2g
  • Carbohydrates- 64g
  • Dietary Fibre- 32g
  • Sugar- 2g
  • Protein- 22g
  • Calcium- 40 mg
  • Iron- 2.16 mg

Health Benefits Of Chana Dal Soup

Here are some fantastic and important chana dal benefits.

Health Benefits of chana dal soup

1. Keeps Heart Healthy

Due to its high antioxidant content, chana dal reduces inflammation and free radical damage to blood vessels. As it is high in folic acid, chana dal lowers homocysteine levels, reduces the risk of blood clots, and prevents artery hardening. The magnesium in chana dal helps to relax your blood vessels, which helps to control your heart's action.

2. Excellent Vegetarian Protein Source

Protein is classified as a macronutrient because our bodies require it more than fats and carbohydrates. Protein is needed for various functions, including cell division, strong bones, haemoglobin production, and cell deterioration management. One cup of cooked chana dal comprises 33% of your daily protein requirements and aids in muscle growth.

3. Blood Pressure Control

Because it is high in potassium and low in sodium, chana dal is excellent for blood pressure control. It also maintains your body's electrolyte balance, preventing blood vessels from constriction. Instead of taking supplements, eat more potassium-rich foods like pulses, fruits, and vegetables to reap the most excellent benefits.

4. Strengthen Bones And Teeth

Chana dal contains a high concentration of mineral phosphorus, which aids in developing healthy teeth and bones. It also works with calcium to strengthen bones, and magnesium aids in bone formation.

5. Helps In Weight Loss

As dal is high in protein, you can combine it with any cereal to make it a complete protein. Raw chana dal has a high fibre content that will keep you fuller for longer and help you lose weight. As a result, calorie intake is reduced.

6. Keeps pH Levels Constant

The phosphorus mineral in chana dal acts as a buffer, neutralising acids and maintaining the body's pH.

7. Improves Immunity

The protein in chana dal helps to increase and strengthen our immune system, preparing it to fight infections or diseases in the body.

Chana Dal Soup Recipe 

Chana dal soup is a simple whole Bengal gram soup to make. It is made with readily available kitchen ingredients. Although it is prepared in soup, it goes well with warm rice. During the winter, however, I prefer it with chapati or naan.


  • Chana dal- 2 tbsp
  • Toor dal- 1 ½  tsp
  • Ginger- 1-Inch
  • Garlic- 2 clove
  • Tomato- ½, chopped 
  • Carrot- ½, chopped 
  • Turmeric-¼ tsp
  • Salt, as per taste 
  • Water- 0.75 Cup
  • Pepper Powder- ½ tsp
  • Coriander-1 tsp, finely chopped

Preparation Method

1. To begin, combine 2 tbsp chana dal and 1.5 tsp Toor dal in a mixing bowl.

2. Rinse thoroughly and soak for 30 minutes.

3. Put the soaked dal in a pressure cooker.

4. Add ½ tomato,½ carrot, 1-inch ginger, two garlic cloves, ¼ teaspoon turmeric, ½ teaspoon salt, and 0.75 cup water.

5. Cover and let it cook for two whistles on medium heat.

6. Once the pressure has been released, allow it to cool completely before transferring it to the blender.

7. Blend until the paste is smooth.

8. Transfer the dal paste to a large kadai.

9. Add ½ teaspoon pepper powder and water. As needed, adjust consistency.

10. Let it simmer for 5-6 minutes or until the flavours are well absorbed.

11. Finally, add one teaspoon of coriander and serve the dal soup.

Nutritional Value Of Chana Dal Soup

Here is the nutritional value of one cup of chana dal soup. 

  • Calories- 96 kcal
  • Carbohydrates- 17g
  • Protein- 7g
  • Fat- 1g
  • Saturated Fat- 1g
  • Sodium- 418mg
  • Potassium- 54mg
  • Fibre- 3g
  • Sugar- 1g
  • Vitamin A- 224IU
  • Vitamin C- 7mg
  • Calcium- 38mg
  • Iron- 1mg

Dietitian’s Recommendation

Chana dal is a versatile ingredient for making breakfast, lunch, dinner, or snack recipes. Because of its high nutritional value, chana dal is one of the best pulses. To reap the most benefits from chana dal, begin by incorporating it into simple recipes such as chana dal soup, pancakes, fritters, idlis, chana dal fry, and others.

-Dietitian Lavina Chauhan

The Final Say 

Chana daal is a widely grown crop in India, commonly used in Indian cuisine. It is also one of the most nutritious of all pulses. Because of its higher nutritional content, including this in your diet is highly beneficial. But simultaneously, the consumption of chana dal soup can also cause digestive issues, so it is always recommended to consult a registered doctor or dietitian before its usage.


1. Is chana dal soup heavy to digest?

Yes, Although Chana dal soup is also loaded with protein and fibre and is said to be highly nutritious. But, whenever we make this dal, its overconsumption may also cause a lot of gas. To reduce the same, always combine this dal with some dal or veggies, which is the most digestible.

2. Is chana dal soup good for high cholesterol?

As per a study done and published in 'Annals of Nutrition & Metabolism, ' A diet rich in chickpeas can help reduce bad cholesterol in our blood.

3. Is chana good for the brain?

Yes, Chana dal is packed with magnesium, fibre, and protein. Magnesium speeds message transmission in your brain and helps relax blood vessels, allowing more blood to feed your brain.

4. Does chana dal soup raise blood sugar?

No, chana has a low glycemic index. Since it is loaded with fibre and protein, it regulates the blood sugar level. Therefore, helps with blood sugar level management.

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