Also known as: Cholar Dal
Cholar Dal (Bengali)
195 kcal
Calories
9 g
Protein
28 g
Carbohydrates
5.5 g
Fat
8 g
Fibre
Micronutrient Highlights
Folate: A strong source from the chana dal
Iron: A genuinely good source
Common Uses: A lightly sweet Bengali chana dal preparation with coconut slivers and whole spices, often served at festive meals.
Best Time to Eat: A traditional lunch or festive-meal dish, often paired with luchi (a deep-fried bread) on special occasions.
Portion Guidance: A cup of cholar dal with rice or roti is a satisfying, protein-rich portion.
Why It's Healthy
Built on chana dal's genuinely strong plant-protein and fibre base.
Possible Disadvantages
Traditionally includes a small amount of added sugar and ghee, which is worth keeping modest for regular, non-festive meals.
Who Benefits Most
People wanting a plant-protein-rich dal with a distinctive flavour profile beyond the everyday toor or moong dal.
Who Should Consume in Moderation
People watching added sugar intake can reduce or omit the traditional touch of sugar without losing much of the dish's character.
Traditional Indian Uses
A festive and Sunday-lunch staple in Bengali households, often served during Durga Puja and other celebrations.
Modern Nutritional Evidence
The underlying legume base offers the same genuinely well-supported plant-protein and fibre benefits as other dal preparations.
Cooking Tips
Toasting the coconut slivers separately before adding them at the end genuinely enhances the dish's traditional flavour.
Storage Tips
Keeps well refrigerated for 2-3 days.
Lower Calorie Alternative
Reduce the added sugar and ghee for everyday preparations
Retains the core lentil nutrition while lightening the everyday version.