How many calories does one Tava Chana Dal Vada have?

One  Tava Chana Dal Vada gives 48 calories. Out of which carbohydrates comprise 25 calories, proteins account for 8 calories and remaining calories come from fat which is 14 calories.  One  Tava Chana Dal Vada provides about 2 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

Tava Chana Dal Vada recipe makes 10 vadas, 30 grams each.

48 calories for 1 Tava Chana Dal Vada of Tava Chana Dal Vada, Cholesterol 0 mg, Carbohydrates 6.3g, Protein 2.1g, Fat 1.6g. Find how much fibre, iron, calcium, zinc, magnesium, phosphorus, sodium, potassium, folic acid is present in Tava Chana Dal Vadas

See Tava Chana Dal Vadas | Bengal Gram Fritters | Healthy Savoury Chana Dal Patties | with step by step photos.

Tava Chana Dal Vadas offer a healthier, non-fried alternative to the traditional deep-fried lentil fritters, while retaining the delicious flavors and satisfying texture that make them a popular Indian snack. This recipe, yielding approximately ten small vadas, utilizes simple yet nutritious ingredients, making it a suitable choice for those mindful of their heart health and blood sugar levels. The primary component, chana dal (split Bengal gram), forms the base of these savory patties, providing a rich source of plant-based protein and dietary fiber, both crucial for overall well-being.

The method of preparation begins with soaking the chana dal in hot water, a process that softens the lentils and makes them easier to grind into a coarse paste. This soaking also helps to improve the digestibility of the dal. The subsequent blending with whole dry Kashmiri red chilies and finely chopped green chilies introduces a balanced warmth and subtle heat, while cumin seeds add an earthy and aromatic depth to the mixture. The inclusion of finely chopped onions not only contributes a mild pungency and sweetness but also adds moisture, preventing the vadas from becoming too dry during cooking on the tava (griddle).

The absence of deep-frying is a significant health advantage of Tava Chana Dal Vadas. By cooking the vadas on a non-stick tava with minimal oil, the recipe significantly reduces the fat content, particularly unhealthy saturated and trans fats associated with deep-fried foods. This lower fat content makes these vadas a heart-friendly option, as excessive fat intake can contribute to cholesterol buildup and increase the risk of cardiovascular diseases. The use of just two teaspoons of oil for the entire batch ensures a light and wholesome snack.

The high fiber content of chana dal is another key benefit, particularly for individuals managing diabetes. Fiber plays a crucial role in regulating blood sugar levels by slowing down the absorption of glucose into the bloodstream, preventing rapid spikes. This helps in maintaining stable blood sugar levels and improving insulin sensitivity. Additionally, the protein in chana dal contributes to satiety, helping to keep you feeling fuller for longer and aiding in weight management, which is often a concern for individuals with diabetes and heart conditions.

The spices used in the recipe, such as cumin and chilies, also offer potential health benefits. Cumin is known for its digestive properties and may help in reducing inflammation. Chilies, in moderation, can boost metabolism and contain antioxidants. The overall combination of ingredients creates a flavorful snack that is not only delicious but also contributes positively to a healthy dietary pattern.

Is Tava Chana Dal Vada healthy?

Tava chana dal vada is healthy and is the non fried version of chana dal vada.

Chana Dal : One cup of cooked Chana Dal provides 33% of your protein for the day. Chana dal is Heart and diabetic friendly, also rich in fiber. Read this article on complete benefits of chana dal.

Onions : Yes, its a great Anti Oxidant. The phytochemical present in onions along with their Vitamin C help boost your immunity. The chromium in onions help regulate your blood pressure. The sulphur in the onion which brings you tears is actually good for your eyes. Raw onions keep your heart healthy and see here for total benefits of onions. 

So everything so far looks great for tava chana dal vada.

Is tava chana dal vada safe for diabetics, heart and overweight individuals?

For Diabetics:

• Low Glycemic Index: Chana dal has a low glycemic index (GI) of around 8. Low GI foods are digested and absorbed slowly, leading to a gradual rise in blood sugar levels rather than sudden spikes, which is crucial for managing diabetes.   

   

• High Fiber Content: Chana dal is rich in dietary fiber. Fiber helps to slow down the absorption of glucose, further contributing to better blood sugar control. It also promotes satiety, which can help in managing overall food intake and weight.   

   

• Good Source of Protein: Protein also helps stabilize blood sugar levels and promotes fullness. Chana dal provides a good amount of plant-based protein.   

   

For Heart Health:

• Low in Fat: This recipe uses a minimal amount of oil for cooking on a tava, significantly reducing the overall fat content compared to deep-fried vadas. Lower fat intake, especially saturated and trans fats, is beneficial for heart health.   

   

• High Fiber: The high fiber content in chana dal can help lower bad cholesterol (LDL) levels, a key factor in reducing the risk of heart disease.   

   

• Good Source of Magnesium and Potassium: Chana dal contains magnesium and potassium, which are important minerals for maintaining healthy blood pressure and heart function.   

   

• Low Sodium: By controlling the amount of added salt, this recipe can be made low in sodium, which is crucial for managing high blood pressure and supporting heart health.

For Overweight Individuals:

• Lower in Calories and Fat: Compared to deep-fried snacks, tava-cooked vadas are significantly lower in calories and fat, making them a more suitable option for weight management.

• High in Fiber and Protein: The fiber and protein content promote satiety, helping you feel fuller for longer and potentially reducing overall calorie intake. This can aid in weight loss or maintaining a healthy weight.   

   

Important Considerations:

• Portion Control: While these vadas are healthier, it's still important to practice portion control. The recipe makes 10 small vadas, and consuming a moderate serving size is key.
• Salt Usage: The recipe mentions "salt to taste," and for individuals with high blood pressure, it's crucial to use a restricted amount of salt. Consider using herbs and other spices for flavor instead.

Is tava chana dal vada safe for healthy individuals?

Yes, the tava chana dal vada is healthy with all the goodness of chana dal vada minus the deep frying.  These vadas are cooked on a tava with minimum fat. Yes, use a tava for cooking.

Tava chana dal vada is good for

1. Weight Loss

2. Diabetics

3. Heart Patients

4. Healthy Lifestyle

How to burn 48 calories that come from one Tava Chana Dal Vada?

Note: These values are approximate and calorie burning differs in each individual.