Tata Sampann Recipes: Ambe Dal Recipe - The Benefits of Chana Dal
Bonny Shah

Bonny Shah
26 June 2020

This article is authored by Bonny Shah. Bonny is a Registered Dietitian and a Certified Diabetes Educator.

Ambe dal is the perfect recipe for the hot summer months. Made with chana dal, grated raw mango and a tempering of spices, this refreshing Maharashtrian dish is sure to be a hit in any home. If you want to try your hand at this dish, why not start with this yummy version by Sanjeev Kapoor Khazana?

The Chana Dal Benefits

Chana dal is made from split chickpeas, commonly known as Kabuli chana or Bengal gram. Chana dal has an excellent nutritional profile. It is a protein powerhouse with a protein content of about 20% and is rich in dietary fibre, with a fibre content of about 12%. It is a great source of plant-based protein, making them an appropriate food choice for those who do not eat animal products. Further, it is a good source of minerals like potassium, phosphorus, magnesium and calcium, and vitamins C, D, K, E and B group vitamins. Tata Sampann Chana Dal is carefully sourced and unpolished, ensuring you all the natural goodness and benefits of chana dal.

The other major ingredient in this dish - raw mango contains flavonoids, phenolic acids and tannins which have free radical scavenging properties and thereby help to fight oxidative stress. Mango has also been shown to offer anti-inflammatory, antifungal, antimicrobial and antioxidant benefits. Mango is a good source of folate, several B vitamins, as well as vitamins A, C, K and E — all of which help boost immunity. Mango also contains magnesium, potassium and the antioxidant mangiferin, which all support healthy heart function.

Try this nutritious and delicious recipe for yourself. Check out this video and learn to make the perfect ambe dal.


  • 1 cup Tata Sampann Chana Dal
  • Ginger
  • Green chillies
  • 1 medium raw mango
  • 1 tbsp oil
  • 1 tsp mustard seeds
  • ¼ tsp asafoetida
  • 8-10 curry leaves
  • ½ tsp turmeric powder
  • 1 tsp sugar
  • Salt to taste
  • 1 tbsp coriander


  • Wash and drain the Tata Sampann Chana Dal, and allow it to soak in fresh water for about 2 to 3 hours.
  • Drain the soaked dal well and transfer it to a mixer along with some chopped ginger and green chillies, and grind the ingredients into a coarse paste.
  • Transfer the dal paste to a bowl. Peel and grate the raw mango and mix it into the dal. This dal is served thick, so there’s no need to add water.
  • To prepare the tempering, heat oil on a pan, add mustard seeds and allow them to splutter. Now mix in asafoetida.
  • Reduce the flame, add in curry leaves and allow them to crackle. Now turn off the flame, add in the turmeric or haldi powder and mix well. The haldi powder should cook sufficiently in the hot oil.
  • Add this tempering to the dal and mix well. Next, add sugar, salt and chopped coriander, and mix well.
  • Allow the dal to sit for 30 minutes before serving so that the flavour of the raw mango or kairi is well incorporated.
  • Serve garnished with a sprig of fresh coriander.


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