Roasted chana dal, also known as bhuna chana dal or pottukadalai in South India, is a humble pantry staple with powerful benefits. Found in almost every Indian kitchen, this crunchy, golden-yellow lentil is more than just a chutney ingredient — it’s a super-snack that’s protein-rich, fiber-filled, and naturally low in fat.
In this blog, you’ll learn:
- What roasted chana dal really is
- Its nutritional power and health benefits
- Step-by-step roasting methods
- Recipes beyond the usual chutney
- Tips to store, use, and buy the best quality
- FAQs based on what real people ask online
Let’s make sure you never underestimate this underrated superfood again.
What is Roasted Chana Dal?
Roasted chana dal is made from split chickpeas (Bengal gram) that have been roasted to remove moisture, making them shelf-stable and ready to use. Unlike raw chana dal, the roasted version is:
- Crunchy and dry
- Easily digestible
- Ready to eat (no soaking or boiling needed)
It’s used as-is in snacks or ground into flour for chutneys and sweets. In many regions, it’s eaten straight as a healthy munch with jaggery or peanuts.
Nutritional Profile (Per 100g Roasted Chana Dal)
| Nutrient | Amount |
| Energy | ~350 kcal |
| Protein | 20–22 g |
| Dietary Fiber | 15–18 g |
| Fat | 4–5 g (very low) |
| Carbohydrates | 55–60 g |
| Iron | 4–5 mg |
| Calcium | 40–50 mg |
| Vitamin B1, B6, Folate | Present in good amounts |
Gluten-free, cholesterol-free, and completely plant-based.
Roasted Chana Dal Benefits
1. Excellent Plant Protein
Perfect for vegetarians and vegans, roasted chana dal provides all 9 essential amino acids in small amounts. Ideal for building and repairing muscle.
2. Keeps You Full Longer
Its high fiber content slows digestion and makes you feel full, preventing overeating — a great aid in weight loss.
3. Blood Sugar Friendly
With a low glycemic index, it doesn’t spike blood sugar quickly — making it a smart snack for diabetics.
4. Boosts Energy Without Fat
Thanks to B-complex vitamins and iron, it fights fatigue while keeping fat content low.
5. Aids Digestion
Its fiber supports a healthy gut and regular bowel movements — great for those with constipation issues.
6. Heart-Healthy
Low in saturated fat and high in potassium, it supports blood pressure control and overall cardiovascular health.
7. Great for Kids & Elders
Easy to chew, low allergen profile, and packed with nutrients — a safe option for all ages.
How to Roast Chana Dal at Home (3 Easy Ways)
You don’t need fancy equipment — just dry split chana dal and a little time.
A. Pan Roasting (Best Flavor)
- Rinse 1 cup of chana dal and dry it on a towel.
- Heat a thick-bottomed pan on low flame.
- Add dal and stir for 8–10 mins until golden and nutty aroma develops.
- Cool and store in an airtight jar.
Tip: You can add curry leaves or a pinch of hing for flavor.
B. Microwave Method (Quick & Clean)
- Spread dal on a microwave-safe plate in a single layer.
- Heat on high mode for 2–3 minutes, stopping every 30 seconds to stir.
- Let cool — done!
C. Oven Roasting (Batch Prep)
- Preheat oven to 160°C (320°F)
- Spread dal on baking tray and roast for 10–12 minutes, shake once halfway.
- Let it cool and store.
Roasted Chana Dal Recipes You must try!
1. South Indian Style Chutney
Perfect for idli, dosa, pongal, or even sandwiches.
Ingredients:
- ½ cup roasted chana dal
- 1 garlic clove
- 1 tbsp grated coconut
- 2 green chilies
- Salt & water as needed
Method:
Grind all into a smooth chutney. Temper it with mustard seeds, curry leaves & red chili.
2. Protein Power Mix (Healthy Snack)
Mix roasted chana dal with peanuts, puffed rice, flax seeds, and a pinch of chaat masala. Great tea-time snack!
3. Instant Chana Dal Ladoo
Crush roasted chana dal to powder, mix with jaggery and a spoon of ghee. Shape into laddoos — ready in 10 minutes.
Chana Dal — 500g
Chana Dal, also known as split Bengal gram, is a widely used and highly nutritious lentil in Indian cuisine. It is derived from desi chickpeas, which are split and polished to create a dal that is rich in protein, fiber, and essential vitamins and minerals. Known for its mild, nutty flavor and versatility, chana dal is used in a variety of dishes, including dals, soups, curries, and snacks. Chana dal benefits include improved digestion, sustained energy release, and support for heart health.
Green Poshan Chana Dal is naturally processed, unpolished, and free from artificial additives, ensuring that it retains maximum nutrients and authentic taste. Sourced from trusted farms, our chana dal is packed with protein, fiber, and essential nutrients, making it a healthy and delicious addition to your meals. Whether used in traditional Indian recipes or modern healthy dishes, Green Poshan Chana Dal is a must-have in every kitchen.
Best Time & Way to Eat
- As a 4 PM hunger buster
- After workout with jaggery or banana
- Mixed in salad for protein crunch
- Ground into chutney powder or sambar masala
Who Should Avoid It?
- People with gallbladder stones (check with doctor)
- If you have severe gas or bloating regularly
- Babies under 1 year — not suitable
How to Store Roasted Chana Dal
- Keep in an airtight jar and in a cool, dry place
- Avoid plastic bags if storing long-term
- Shelf life: 6–9 months if kept dry
Buying Guide: What to Look For
- Non-polished and naturally roasted
- No added salt or flavoring
- Crisp, dry, and golden in color
- Prefer trusted brands like Green Poshan
Buy Now – High-Quality Chana Dal
FAQs
Q. Can roasted chana dal be eaten daily?
Yes, in moderation (1–2 tablespoons/day). It’s safe and beneficial.
Q. Is it the same as bhuna chana?
Yes, bhuna chana is whole roasted, while chana dal is a split and roasted. Both are similar in nutrition.
Q. Can I eat it during fasting (vrat)?
Depends on the type of vrat. Most allow it, but confirm based on your tradition.
Q. Does it cause gas?
If consumed in excess or without water, it might. Soaking overnight can help if you’re sensitive.
Wrapping Up: Why It Deserves a Spot in Your Kitchen
Roasted chana dal is one of those rare foods that checks every box:
1. Nutrient-rich
2. Ready-to-eat
3. Affordable
4. Long shelf life
5. Family-friendly
Whether you’re trying to lose weight, manage blood sugar, or simply snack smarter — roasted chana dal fits the bill. With a mild nutty taste and satisfying crunch, it’s time you let this superfood shine on your plate.
Ready to add it to your lifestyle?
Shop 100% Natural Roasted Chana Dal – Green Poshan