Recently one of my relatives was diagnosed with cancer and underwent a surgery for it. Doctors recommended a high protein diet post-surgery for few days. As she is a vegetarian, she was confused about the good protein vegetarian sources. I spoke to her and cleared her misconception that only non-veg foods are a good source of proteins and gave her a list of high protein vegetarian foods.
Actually, when it comes to many essential vitamins and minerals, people think that vegetarians need extra supplementation as the food lacks it. But the truth is that except few vitamins and minerals like Vitamin B, iron and zinc, the vegetarian diet has everything in it. But it’s important to know what to eat and what not. Vitamin B12 is found naturally in animal foods, so its deficiency is common in Vegetarians or vegans.
Now there is a difference between going vegan and just being a vegetarian. Going vegan means leaving milk and milk products too. So, in that case, another mineral which you need from fruits and vegetables is calcium. Make sure you include vegetables like Broccoli, band and lentils, dry fruits like almonds and green leafy vegetables. It’s important that you eat a wholesome diet and keep it well balanced with enough fruits and vegetablesIt is a myth that vegetarians can’t get enough nutrients. #Food Click To Tweet
Another very important point to keep in mind is how you make sure that your body absorbs all the proteins from your diet. You cannot expect just food to help you. A healthy lifestyle is important to assimilate all the nutrients. Make sure you exercise regularly and also get a good night sleep.
Healthy chana dal vada recipe –
Now I am sharing a recipe which is made purely of a lentil and is a good source of proteins.
Healthy chana dal vada recipe – Chana dal is also called brown chickpeas that have been polished. Its high in fiber, and as it has a low glycaemic index, it’s good for people with diabetes. It’s also a good source of zinc, calcium, and proteins. My daughters love this recipe and it makes me happy too as it is rich in proteins. So, you can give this in your kid’s snack box too.
- Channa dal or Bengal gram dal – 1 cup, soaked for 4-5 hours in the water
- Onions – 1 medium (chopped)
- Green chilies – few (according to taste)
- Asafoetida or Hing – a pinch
- Ginger - 2-inch piece
- Garlic – 5-6 cloves
- Coriander leaves – chopped, few
- Salt – according to taste
- Cinnamon stick – 1(small)
- Oil – for deep-frying
- First of all, soak the dal in enough water for at least 4-5 hours.
- Now, drain the water and add the soaked dal, ginger, garlic, green chillies, cinnamon stick in the grinder and grind to a smooth mixture using very little water.
- Take it out in a bowl and add the remaining ingredients to it. Mix it well.
- Next step is to start frying. Heat oil to deep-fry the vadas.
- First, divide the mixture into equal portions and flatten out on the palm of your hand to give them round shape.
- Fry them on low to medium heat. Cook nicely from both the sides.
- Fry them till they turn golden brown. Drain the vadas and remove them onto a paper towel.
- Crispy channa dal vada is ready. Serve hot with chutney of your choice. Enjoy!
- Preparation time – 6 hours (including soaking time)
- Cooking time – 10 minutes
This chana dal vada recipe tastes best with homemade tomato chutney. I have a detailed recipe for tomato chutney here.
To see all my healthy recipes and nutrition-related posts, you can see the Nutrition section of our blog.
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September 4, 2018 at 10:42 am
Vegetarian food is healthy, nutritious and tasty too. This myth is very common, especially around proteins and omega 3 acids. Glad you shared it with everyone.
September 4, 2018 at 10:46 am
Glad you wrote this post, Deepa. There are many people who have this misconception and believe in it completely. This post should educate them.
September 4, 2018 at 7:16 pm
I am a staunch vegan and it was a pleasure to know about this recipe. Going by the description, it would go well as the starter or the side dish when I have all vegan guests at home. Thanks for sharing, Deepa.
September 6, 2018 at 7:48 pm
Vegetarian food is equally healthy and nutritious. I loved this protein packed recipe, will surely try.
September 7, 2018 at 1:46 am
Who says vegetarian cooking/food lacks important nutrients? When used wisely then vegetarian food is not just tasty but healthy too. We all like chana wada at my place.
September 7, 2018 at 9:05 am
Thanks Alpana for reading 🙂
September 7, 2018 at 10:06 am
Thanks for clearing the misconceptions and for recipe.
September 7, 2018 at 10:29 am
Thanks for sharing this wonderful recipe. Being a vegetarian, I hate it when people criticize the vegetarian diet saying it lacks essential nutrients.
September 7, 2018 at 11:26 am
Thanks for reading
September 7, 2018 at 11:53 am
Deepa, I make these chana dal vadas too. My whole family absolutely loves it. Learnt it from my South Indian help!! Pinning the image too!
September 7, 2018 at 1:27 pm
September 7, 2018 at 1:50 pm
This chana daal vada recipe sounds perfect for kids. I would love to serve it with Green chutney. #myfriendalexa #mommyinmereads
September 7, 2018 at 6:52 pm
September 7, 2018 at 3:41 pm
Vegetarian food has its advantages but not many people know them. I love how you explain the nutritional content of the ingredients of your recipes. I make vadas with moong dal in a similar way. Must try this one out.
September 7, 2018 at 6:54 pm
Thanks Varsh..glad you liked it.
September 7, 2018 at 3:53 pm
My mom makes it too. 🙂 This is a very popular side-dish in Bengali households. Thanks for clearing out the misconception regarding protein in vegan/veg good-items. Good post. 🙂
September 7, 2018 at 6:54 pm
Thanks for stopping by Jheelam.
September 7, 2018 at 4:42 pm
i love the recipe, totally gonna try it.
September 7, 2018 at 6:53 pm
It’s a cliche, here in HK that almost everyone I meet ask how I can survive on a vegetarian diet. Loved your recipe. Will try it on a Saturday afternoon.
September 7, 2018 at 8:45 pm
The post busted the myths around vegetarian diet. oh I love the recipe , will try for sure.
September 7, 2018 at 10:38 pm
Vegetarian food is nutritious too. Only, we should include various food types to get proper nutrition. I love chana dal vadas. Thanks for sharing the recipe.
September 7, 2018 at 11:47 pm
September 7, 2018 at 10:45 pm
Our Indian cuisine provides enough nourishment through its vegetarian dishes.And, I am glad you have tried to bust the myths surrounding vegetarian food. And, we truly relish our chana vada down south! 🙂
September 7, 2018 at 11:48 pm
September 7, 2018 at 11:14 pm
I think if you have a proper balanced diet then you will never lack any nutrients
September 7, 2018 at 11:51 pm
A good post and informative on how a vegetarian diet can be healthy and full of nutrition.
The recipe is awesome.
September 8, 2018 at 12:29 am
This could very well be my companion with chai tomorrow evening 🙂 Thanks for sharing.
September 8, 2018 at 2:46 am
Yum! They look mouth watering! My mausi makes delicious chana daal vada. I think after reading this post i am going to drop my at her place now that i crave for this yumminess!
September 8, 2018 at 9:03 am
September 8, 2018 at 6:38 am
My mouth starts watering at such chatpat dishes . I would soon try this recipe for sure . thanks
September 8, 2018 at 11:11 am
mouthwatering vada with chai makes a perfect combo .. its raining here vadas
September 8, 2018 at 3:08 pm
I am a vegetarian person so can relate to this post. Just loved this recipe. going to try it today only.
September 8, 2018 at 10:41 pm
Thanks for reading
September 8, 2018 at 3:31 pm
There are a lot of myths associated with vegetarian diet. Thanks for a great recipe! I love dal vada
September 8, 2018 at 10:42 pm
September 8, 2018 at 4:03 pm
I’m a non vegetarian and we do naturally think that veg food has lesser nutrients. Thanks for clearing that myth, and I love chana dal vada 😀 we make it quite often
September 8, 2018 at 10:42 pm
September 9, 2018 at 1:07 am
There are a lot of myths about vegetarianism. But increasingly research is proving that plantbased proteins are actually much better than animal based diets. I love dal vadas. Thy are so easy to make and taste yummy too.
September 9, 2018 at 1:34 am
This is going to be my breakfast tomorrow. Yum!
September 9, 2018 at 1:55 pm
This post change my perspective towards vegetarian food. No doubt vegetarian food loaded with nutrients to meet our Nutritional need. #myfriendalexa #dewreads
September 10, 2018 at 12:03 am
September 9, 2018 at 9:51 pm
Deepa, I am an all time fan of your nutritional tips dear and always look forward to them and this one is no less.
September 10, 2018 at 12:06 am