· By ODM Masala
Is Chana Badi Healthy? 6 Honest Facts Before You Cook
Quick answer: Yes, chana badi can be a healthy part of everyday meals. It is made mostly from chana dal, so it brings plant protein and fibre to your plate. How healthy it ends up depends on how you cook it: roast it lightly or shallow fry it, and serve it in a vegetable curry instead of deep frying it.
Chana badi (also called chane ki badi, chana dal vadi or chana wadi; in English, Bengal gram dumplings or sun-dried lentil nuggets) is a pantry staple in Bihar, Bengal and much of eastern India. Families make big batches in winter and dry them on rooftops, then keep them for months. Here are six honest facts to know before you cook it.
What is chana badi made of?
Traditional chana badi is made by soaking split Bengal gram (chana dal), grinding it into a thick paste with spices, shaping it into small nuggets by hand, and drying them in the sun until they are hard. ODM Chana Badi is made this way. It is naturally sun-dried, with no preservatives and no artificial flavours.
Is chana badi healthy? 6 honest facts
- 1. It is made from a pulse. Chana dal is a lentil, and pulses are a common source of plant protein in vegetarian Indian homes. Adding a handful of badi to a sabzi gives the meal a protein boost without paneer or extra dal.
- 2. It brings fibre. Like other dals, chana dal contains dietary fibre. Fibre keeps you full for longer, so a badi curry with roti or rice is a filling meal.
- 3. Sun-drying keeps it simple. Sun-drying is how badi has always been preserved. Because the moisture is gone, good badi does not need added preservatives to last in your pantry.
- 4. It turns a light vegetable into a proper meal. Lauki, potato, spinach or brinjal on their own can feel light. Add chana badi and the curry becomes hearty enough for a main course.
- 5. The cooking method matters most. Badi soaks up oil fast. If you deep fry it, you add a lot of fat. Dry roast it or shallow fry it in a teaspoon or two of oil instead.
- 6. Watch the salt. Badi is already spiced, and some homemade versions contain salt. Taste your gravy before you add the full amount of salt.
How do you cook chana badi with less oil?
Most recipes tell you to fry badi until it is golden. You can get a similar nutty flavour with much less oil:
- Heat a kadhai on medium heat with just 1 to 2 teaspoons of mustard oil.
- Add the badi and stir all the time for 3 to 4 minutes until it turns light brown and smells toasty.
- Take it out and keep it aside. Make your masala in the same kadhai with onion, tomato, haldi powder and a pinch of garam masala.
- Add vegetables and water, then the roasted badi. Simmer for 10 to 15 minutes until the badi is soft and has soaked up the gravy.
Tip: if your badi is very hard, soak it in warm water for 10 minutes after roasting. It cooks faster and turns softer.
Chana badi vs other badis: which one should you pick?
| Badi | Made from | Texture after cooking | Best in |
|---|---|---|---|
| Chana badi | Chana dal (Bengal gram) | Firm, chewy, nutty | Aloo badi, lauki badi, thick gravies |
| Moong badi | Moong dal | Softer, lighter | Light curries, pulao, quick sabzis |
| Urad (kalai) badi | Urad dal | Soft, slightly spongy | Palak badi, Bengali-style curries |
Many families keep two kinds at home. If you want a lighter badi for weeknights, try ODM Moong Masala Badi next to your chana badi.
Who should go easy on chana badi?
Chana badi is everyday food, not medicine, so think of it like any dal. If dals make you feel bloated, start with a small amount and soak the badi before cooking. Anyone on a low-salt or special diet should check with their doctor and keep an eye on the total salt in the dish.
FAQ
Is chana badi good for weight loss?
No single food causes weight loss. Chana badi can fit into a balanced diet because its protein and fibre keep you full, but only if you roast it or use very little oil. Deep-fried badi adds a lot of fat.
Is chana badi the same as chana dal?
Chana badi is made from chana dal, but it is not the same thing. The dal is ground with spices, shaped into nuggets and sun-dried, so it cooks into chewy, flavourful pieces instead of a soft dal.
How long does chana badi last?
Well-dried chana badi keeps for several months in an airtight jar in a cool, dry place. Keep it away from moisture and use a dry spoon or hand to take it out.
If you want to try a properly sun-dried badi with nothing added, our ODM Chana Badi is a good place to start.