Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Chana dal, soaked and drained | 210 g | Sweet, Astringent · Cooling |
 Fresh coconut, cut into tiny chips | 55 g | Sweet · Cooling |
 Cumin seeds, whole | 4 g | Pungent, Bitter · Heating |
 Indian bay leaf, left whole | 1 g | Pungent, Sweet · Heating |
 Cinnamon stick, lightly cracked | 3 g | Sweet, Pungent, Astringent · Heating |
 Ghee, for tempering | 20 g | Sweet · Cooling |
 Jaggery, finely grated | 8 g | Sweet · Heating |
 Rock salt, finely ground | 4 g | Salty · Cooling |
| Water, freshly boiled | 900 g | Whole culinary ingredient |
Step-by-Step Preparation
- Prepare 900 ml (about 3 3/4 cups) hot water before starting Bengali Coconut Cholar Dal; keep one small ladle in reserve in case the base tightens early.
- For Bengali Coconut Cholar Dal, cover the chana dal with at least three times its volume of cool water and soak for 20 minutes; drain for 2 minutes before the first heated step.
- Cook the soaked chana dal until tender while keeping the grains intact enough to see. Maintain steady low heat for 16–18 minutes, stirring every 5 minutes, until the pulses crush easily against the side of the pot.
- Brown the coconut chips in ghee, add cumin, the bay leaf, and cracked cinnamon. Give the spices about 30 seconds before adding the larger pieces, then continue over moderate heat for 2–3 minutes, moving the pan often, until the raw aroma is gone.
- Let the spices perfume the fat. Keep the fat over low heat for 1–2 minutes, stirring continuously, until the spice aroma is clear without any darkening.
- Pour the tempering into the dal, add a restrained touch of jaggery and salt. Warm the fat over medium-low heat for 1 minute, let the spice sizzle for 30–45 seconds, and pour the tempering over the dish before its final rest.
- Simmer until the broth lightly coats the lentils. Maintain low heat for 8–10 minutes, stirring every 5 minutes, until the pulses crush easily against the side of the pot.
- Rest Bengali Coconut Cholar Dal for 5 minutes covered off the burner; stir once gently, check the final consistency, and serve warm without prolonged holding.
Dosha Modifications & Seasonal Guidance
Vaidya Culinary Note (original lacto-vegetarian recipe developed for the R3 regional and practical cooking collection)
Coconut chips and whole spices give this Bengali cholar dal a festive character Vata: serve it warm and add a little ghee if the meal feels dry. Pitta: keep the sharp spices modest and favor coriander or fennel. Kapha: reduce coconut and jaggery and choose a smaller portion.
USDA Nutrition Facts for Bengali Coconut Cholar Dal
| Nutrient | Per 100g | Per Serving (1 serving (301g)) |
|---|---|---|
| Energy (Calories) | 100 kcal | 302 kcal |
| Protein | 4.0 g | 12.0 g |
| Total Carbohydrates | 11.8 g | 35.4 g |
| Dietary Fiber | 2.0 g | 6.2 g |
| Total Sugars | 0.9 g | 2.8 g |
| Total Fat | 4.2 g | 12.8 g |
| Calcium | 19.6 mg | 59.0 mg |
| Iron | 1.39 mg | 4.17 mg |
| Magnesium | 28.4 mg | 85.4 mg |
| Phosphorus | 64.9 mg | 195.6 mg |
| Potassium | 156 mg | 471 mg |
| Sodium | 133 mg | 402 mg |
| Zinc | 0.57 mg | 1.72 mg |
| Copper | 0.03 mg | 0.09 mg |
| Manganese | 0.06 mg | 0.18 mg |
| Selenium | 0.5 µg | 1.5 µg |
| Vitamin C | 0.2 mg | 0.7 mg |
| Vitamin A (RAE) | 14.4 µg | 43.5 µg |
| Vitamin E | 0.10 mg | 0.30 mg |
| Vitamin K | 0.2 µg | 0.7 µg |
| Thiamin (Vitamin B1) | 0.01 mg | 0.02 mg |
| Riboflavin (Vitamin B2) | 0.00 mg | 0.01 mg |
| Niacin (Vitamin B3) | 0.04 mg | 0.14 mg |
| Vitamin B6 | 0.01 mg | 0.02 mg |
| Folate (DFE) | 1.4 µg | 4.2 µg |
| Choline | 1.0 mg | 3.1 mg |
