Dal Pandoli

By Nmami Agarwal     19-Sep 2018

Dal Pandoli

Pandoli is a famous Gujarati snack made with a unique style called double boiler. Chola dal used in this recipe with nutrients loaded like protein, iron, calcium and folic acid. You can make this dal pandolis in moulds is you wish. We have added little spinach to give these pandolis an interesting colourful. Apart from spinach, you can add any leafy vegetable of your choice.

Nutritional Values
Chola (chickpea) dal is rich in fiber which helps in lowering your cholesterol levels. Also, it has a hypoglycemic index, which is beneficial for people with diabetes. Chola dal is a loaded food source of folate, zinc, calcium and protein. Last but not the least it is low in fat and most of it has polyunsaturated. Spinach contains several essential vitamins and minerals like potassium, magnesium, vitamins B6, B9 and E. Also, spinach is an extremely nutrient dense leafy vegetable which has high amounts of vitamin C, vitamin K, carotenoids, folic acid, iron and calcium aiding your health in several ways.


  •  20 grams Chola dal ((chickpea)
  •  50 grams chopped spinach
  •  1-2 roughly chopped green chillies
  •  1 tbsp low-fat curd
  •  a pinch of asafoetida (Hing)
  • salt to taste

Course: Evening Snack
Calories: 97 kcal
Protein: 4.88 grams
Carbs: 13.95 kcal
Fats: 2.01


  • Soak chola dal in a deep bowl for at least 3 hours. Drain the water well afterwards.
  •  Put chola dal, spinach, green chillies, curd and 1 tbsp water in a grinder and grind it till smooth.
  • Move mixture in a deep bowl, add the asafoetida and salt and mix it well.
  • Tie a muslin cloth on the top of a deep vessel, half-filled with water and heat till it gets boiled.
  • Put a spoonful of the batter on a muslin cloth. You can make 5 pandolis at a time.
  • Cover the vessel with a dome-shaped lid and let the pandolis steam for 5 to 7 minutes.
  • Serve hot with mint chutney.

Over to you
It might seem like green idly when served but the taste of it will be different and more appealing to your tongue. Try this dal pandolis with mint chutney to get the best taste of it.

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Nmami Life - Diet & Nutrition
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Nmami Life - Diet & Nutrition
Recipe Alert
Pinaca is a traditional Goan sweet dish. This dish is made by Goan rice, jaggery and plenty of coconut. Pinaca are usually made into sweet balls and can be consumed all year long. This simple sweet dish is easy to make yet high in nutrient value.

Nutritional value
Pinaca balls are high on nutrition as they contain jaggery, which is good source of iron, naturally occurring B vitamins, minerals like phosphorus, zinc, calcium and copper. Coconut contains lauric acid, which helps to increases good HDL cholesterol, also cytokinin’s present in coconut have showed anti-ageing, anti-carcinogenic effects.


40 grams Goan rice flour
¼ fresh coconut
1 tablespoon Jaggery
1 tablespoon desiccated grated coconut
Pinch of cardamom powder
Nuts (optional)
Coconut water (optional)

Calories- 217 kcal
Carbs- 28.6 grams
Protein- 1.9 grams
Fats- 10.3 grams

Course- Dessert


First take the Goan rice and dry roast it on a tawa or pan.

Cool the rice and later powder them in a grinder.

Now take jaggery, crush it and grind it along with coconut, also add pinch of cardamom powder. Grind them on a round grinding stone if possible, otherwise just use a grinder.

Take this mixture out and keep adding flour, a little at a time and just mix it well with your hands. Add coconut water if needed.

Mix well and form small balls out of this mixture.

Nuts can also be added to the mixture. (optional)

Over to you

Pinaca recipe is easy to make and come out with sweet results. So, make this nutritious recipe for your near and dear ones.
Know more:
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2) http://www.nmamilife.com/recipes/
3) Highlights section in BIOS under Recipes
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Your safe bet- consult a nutritionist!
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