Kala Chana Nutrition 101: Cooking &Sprouting Health Benefits

The Power-Packed Kala Chana Nutrition

The black chickpea, also known as ‘Kala chana’, is a legume widely used in Indian cuisine, with a delicious nutty flavour and a buttery texture. The plants are low in height and mainly found in tropical and subtropical regions.

The seeds are excellent sources of protein. Generally, there are two varieties of chickpeas, “desi” and “Kabuli`.

The `desi` variety is made up of smaller, darker seeds that have a rough outer covering, while the` Kabuli` variety is comparatively light-coloured beans larger with a soft coat.

Black chickpeas, also known as Bengal grams, chickpeas, or `kala chana` belong to the “desi” variety and have much higher fibre content and a lower glycemic index. 

Low in fat, high in dietary fibre, vitamins, and minerals, black chickpeas are so nutritious that they have earned the nickname of superfood.

Two or three tablespoons of these legumes are equivalent to five recommended servings of fruits and vegetables daily.

They are a food rich in iron; they help prevent anaemia and increase your energy levels.

The Kala chana nutrition’s high protein content and its quality are comparable to meat and dairy, as well as its low-calorie content and the amount of soluble fibre, make it a great ally when it comes to losing weight and building muscle mass.

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Kala Chana Nutrition Facts

The Kala chana nutritional value per 100g is

  • Energetic value (KJ / Kcal): 164
  • Proteins: 20.47g
  • Fibre: 12.2g
  • Carbohydrates: 27g
  • of which sugars: 10.74g
  • Fats: 6.4g
  • of which saturated: 0.603 g
  • Salt: 0.24g

India is world’s largest producer of all kinds of chickpeas, but especially this one, the closest to wild species – the so-called desi (local) or Kala chana or Bengal legume (Bengal gram).

This variety, widely consumed in India in multiple forms, has a very high protein and fibre content.

Ground and in the form of flour, it gives us “besán” (black chickpea flour), another ubiquitous ingredient in Indian cuisine. With this flour, you can make bread, snacks, main dishes, batters, sweets, and even make “facial packs for the skin”!

Peeled, broken, and skinned, we get channa dal (chickpea lentils), a dal used in multiple ways in all Indian cuisines, including as a seasoning in South India.

Ground into flour gives us black chickpea flour, another omnipresent ingredient in Indian cooking.

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How To Cook Chickpeas?

Chickpeas are first cleaned to remove any pebbles or other inedible impurities that they may carry. They are then washed under a stream of cold water and finally left to soak before cooking.

They must be soaked for a variable number of hours, depending on their quality.

The water must be abundant; about three times the volume of the legume, so that when they grow and swell, they do not come out of the water.

The grains should be in a container with cold water and a small amount of salt for between twelve and twenty-four hours, depending on the type and size of the grain.

This reduces the cooking time and makes them tenderer. Once soaked, they are washed well with fresh, clean water, eliminating the soaking. 

With regard to cooking, it must be uniform, and for this purpose, the chickpeas must be introduced in previously warm water, and if water must be added, it must also be warm. If the water is boiling when you add it, the grains will harden.

However, if during cooking, it is necessary to add water, at that time, it must be hot so that cooking is not interrupted. The water should cover them to avoid splitting or peeling.

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You may enjoy Kala chana nutrition benefits with these 7 healthy recipes from Cuban cuisine.

1. garbanzos with vegetables

2. chickpeas snack

3. chickpeas with fish

4. chickpeas salad with pineapple

5. chickpeas with spinach

6. chickpeas hummus

7. chickpeas pork with chicken

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Health Benefits Of The Black Chickpeas

There are many Kala chana nutrition benefits; a few of them are mentioned below:

Chickpeas proteins

Chickpea is rich in vegetable protein, although it does not include the so-called essential amino acids. They are those unable to be synthesized by the human body but essential for proper nutrition.

Therefore, to solve this deficiency, it is recommended to add foods such as pasta, rice, preferably whole wheat bread, meat, poultry, or fish to chickpea recipes, a suitable combination to include all the essential amino acids in a single meal.

Carbohydrates from Kala chana nutrition

In 100 grams of cooked chickpeas, there are 48.6 grams of delayed-absorbed carbohydrates.

Chickpeas are made up of slow-absorbing carbohydrates, mainly starch. 

Due to roasted black chana nutrition, it can be consumed by people with diabetes since they do not offer the danger of a rapid rise in sugar.

For this same reason, it is also recommended for those who need long-term energy inputs, such as athletes or those who perform physical work of a certain magnitude.

Vegetable fibre content within Kala chana nutrition

Kala chana nutrition provides a high amount of vegetable fibre. In 100 grams of cooked chickpeas are about 15 grams of this beneficial compound.

That is why when consuming them, a pleasant sensation of satiety is produced, which avoids the frequent and repeated ingestion of edibles, almost always greasy and sugary, very rich in calories but poor in nutrients.

A diet rich in vegetable fibre is an integral part of diets to reduce body weight and blood cholesterol, improve glycemic control in diabetics, prevent colon cancer, and help control high blood pressure and constipation.

It also increases the weight and volume of the stool and softens it.

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Chickpeas fats

They are made up of healthy unsaturated lipids of plant origin without cholesterol. It contains proportionally more beneficial fats when compared to other legumes.

The Kala chana nutrition contains mainly oleic and linoleic acid essential for the proper functioning of the human body.

The problem and the danger come from the amount of saturated fat, red meat, and smoked products that accompany many household stews.

Calories from Kala chana nutrition

In 100 grams of cooked chickpeas, there are 341 calories, constituting a correct caloric intake in tasty and healthy food that is easy and economical to acquire.

It contributes to an adequate amount of calories in a high-quality legume but without excess energy for those who consume it.

Vitamins from Kala chana nutrition

Chickpeas are a food rich in vitamin K, it also has a high amount of vitamin B9 or folic acid, in addition to vitamin A, B1, B2, B3, B5, B6, B7, B12, K, C, and E.

Folic acid or vitamin B9 from Kala chana nutrition makes it a highly recommended food for consumption in pregnancy or lactation stages. Its high content of vitamin K is beneficial for proper blood clotting.

This food is also suitable for the metabolism of bones.

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Sprouted Chickpeas – Benefits And Side Effects

Sprouted Kala chana nutrition is very high. Sprouted chickpeas are low in calories and have great nutritional value. It is able to provide the body with a daily dose of vitamin A.

The benefits of eating soaked Kala chana in the morning are lots. The Kala chana nutrition provides a complete supply of iron in the blood during breastfeeding, eliminates gum disease, and reduces bleeding. 

If we talk about the black chickpeas benefits and side effects. We can easily find that there are lots of benefits of black chickpeas than any side effects. Certain contradictions to the use of sprouted chickpeas include:

  • Allergies
  • Digestion problems
  • In the presence of thrombophlebitis.

Sprouting chickpeas is not difficult. First, you need to thoroughly rinse it, clean it of debris. The water should be taken twice. Keeping warm.

After the chickpeas have swollen (about 4 hours), drain the water and fill in a new one. Leave for 8 hours, then rinse, cover with a damp gauze. And wait until sprouts appear.

After 12 hours, drain the water and rinse again. If the shoots grow slowly, the washing procedure should be done more often.

Chickpea is an ideal product that goes well with meat, fish, poultry, and vegetables. From chickpeas, one may prepare cereals, soups, cakes, meatballs, snacks, desserts, salads.

Take advantage of the incredible recipes to treat yourself and your loved ones with not only a delicious but also incredibly healthy dish.

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Conclusive Remarks On Kala Chana Nutrition

Chickpeas are a source of carbohydrates, proteins, and fibre, which makes them an ideal food for energy, especially in people who perform strong physical activities.

Also, the fibre content within Kala chana nutrition helps regulate intestinal transit and fights constipation. It also slows down the absorption of carbohydrates and reduces cholesterol levels.

All these make them an ideal food for energy, especially in people who perform strong physical activities.

FAQs On Kala Chana Nutrition

Q1. How is Kala chana good for your health?  

A: It provides much nutrition, which helps in body growth.

Q2. How to eat black chickpeas for good health? 

A: You can take it as sprouted form, roasted form, and with dishes.

Q3. How to consume Gur-Chana?

A: You can consume the Gur-Chana together as chana should be in roasted form.

Q4. Is it also good for pregnant ladies?

A: Yes, pregnant ladies, also consume Kala chana, and there is no side effect of Kala chana to the pregnant ladies.

Additional Resources:

Smit Kumar

Health & Wellness Coach: Smit Kumar believes in the philosophy of successful nutrition hunting mindset for the healthy body, mind and spirit. https://thenutritionhunt.com

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