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Tava Chana Dal Vadas | Bengal Gram Fritters | Healthy Savoury Chana Dal Patties |
Tarla Dalal
08 April, 2025
Table of Content
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.
For individuals with heart concerns, the low fat and high fiber content of these vadas are particularly beneficial. A diet rich in fiber helps to lower bad cholesterol levels, reducing the risk of heart disease. The plant-based protein from chana dal is also a healthier alternative to animal protein, which can sometimes be higher in saturated fat. By opting for this non-fried version, individuals can enjoy a traditional Indian snack without compromising their heart health.
The simple cooking method on the tava further enhances the health benefits. Using a non-stick surface requires minimal oil, and the slow cooking ensures that the vadas are cooked through without the need for excessive fat. This method also preserves more of the nutrients in the ingredients compared to deep-frying. Serving the Tava Chana Dal Vadas immediately ensures that they are enjoyed at their freshest and most flavorful.
In conclusion, Tava Chana Dal Vadas offer a delicious and guilt-free way to enjoy a classic Indian snack. Their non-fried preparation, coupled with the nutritional benefits of chana dal, fiber-rich vegetables, and flavorful spices, makes them an excellent choice for individuals seeking heart-healthy and diabetes-friendly options. This recipe provides a satisfying and wholesome snack that aligns with a balanced and health-conscious lifestyle.
Enjoy Tava Chana Dal Vadas | Bengal Gram Fritters | Healthy Savoury Chana Dal Patties | with step by step photos.
Tags
Preparation Time
15 Mins
Cooking Time
15 Mins
Total Time
30 Mins
Makes
10 vadas
Ingredients
Tava Chana Dal Vadas
1/2 cup chana dal (split Bengal gram)
1 whole dry Kashmiri red chilli , broken into pieces
1 tsp finely chopped green chillies
1/2 tsp cumin seeds (jeera)
1/4 cup finely chopped onion
salt to taste
2 tsp oil for greasing and cooking
Method
For Tava Chana Dal Vadas
- Clean, wash and soak the chana dal in enough hot water for 2 hours. Drain well.
- Combine the soaked chana dal, dry red chillies, green chillies, cumin seeds and 2 tbsp of water in a mixer and blend to a thick coarse paste.
- Transfer the mixture into a deep bowl, add all the remaining ingredients and mix well using your hands.
- Divide the mixture into 10 equal portions and roll each portion into a 50 mm. (2”) diameter flat round vada.
- Heat a non-stick tava (griddle) and grease it using 1 tsp of oil.
- Place all the vadas on it and cook them on a slow flame using the remaining 1 tsp of oil till they turn golden brown in colour from both the sides.
- Serve Tava Chana Dal Vadas immediately.
Tava Chana Dal Vadas recipe with step by step photos
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Like Tava Chana Dal Vadas | Bengal Gram Fritters | Healthy Savoury Chana Dal Patties | then see our collection of South Indian vada recipes.
What is tava chana dal vadas made of?
See the below image of list of ingredients for making tava chana dal vadas.
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Place the chana dal in a bowl with water.
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Clean the chana dal.
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Drain.
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Put the drained chana dal in bowl of hot water.
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Soak for 2 hours.
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Drain.
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Put the soaked and drained chana dal in a mixer. Chana dal, when soaked and ground, creates a coarse paste that acts as the primary binding agent for the vada.Chana dal is a nutritional powerhouse, offering a significant amount of plant-based protein and dietary fiber.
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Add 1 whole dry Kashmiri red chilli , broken into pieces. Kashmiri red chilies are particularly known for their ability to impart a beautiful, vibrant red color to the food without making it excessively spicy. Unlike hotter varieties of chili, Kashmiri red chilies have a relatively mild heat level.
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Add 1 tsp finely chopped green chillies. Freshly chopped green chilies release a pungent and inviting aroma, which becomes even more pronounced as the vadas cook on the tava.
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Add 1/2 tsp cumin seeds (jeera). When added to the vada batter and especially when it comes into contact with the hot oil on the tava (griddle), cumin seeds release a warm and inviting aroma.
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Add 2 tbsp of water.
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Blend to a thick coarse paste.
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Transfer the mixture into a deep bowl.
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Add 1/4 cup finely chopped onion. Onions possess a unique pungent and slightly sweet flavor that deepens and sweetens upon cooking.
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Add salt to taste.Individuals with blood pressure concerns should limit their salt intake.
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Mix well.
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Divide the mixture into 10 equal portions.
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Roll each portion into a 50 mm. (2”) diameter flat round vada.
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Heat a non-stick tava (griddle) and grease it using 1 tsp of oil.
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Place all the vadas on it.
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Cook them on a slow flame using the remaining 1 tsp of oil.
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Cook till the vadas turn golden brown in colour from both the sides.
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Drain on an absorbent paper.
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Serve Tava Chana Dal Vadas immediately with green chutney.
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Chana dal, when soaked and ground, creates a coarse paste that acts as the primary binding agent for the vada. Chana dal is a nutritional powerhouse, offering a significant amount of plant-based protein and dietary fiber.
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Kashmiri red chilies are particularly known for their ability to impart a beautiful, vibrant red color to the food without making it excessively spicy. Unlike hotter varieties of chili, Kashmiri red chilies have a relatively mild heat level.
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Nutrient values (Abbrv)per plate
Nutrient values (Abbrv) per vada
| Energy | 48 cal |
| Protein | 2.1 g |
| Carbohydrates | 6.3 g |
| Fiber | 1.5 g |
| Fat | 1.6 g |
| Cholesterol | 0 mg |
| Sodium | 7.5 mg |
Click here to view Calories for Tava Chana Dal Vadas
The Nutrient info is complete
anushka
March 13, 2025, midnight
This chana dal vadas are made healthy as they are cooked on a tava, I made this for my uncle who is a diabetic and he enjoyed it...
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