What is black chana
Black chana is known as kala chana or black chickpeas in many parts of our country. It is a kind of chickpea with a deep, nutty flavor and dark brown to black skin cover. It is very much used in Indian cooking and a common name in health enthusiasts’ diets for having a high nutritional profile. What values black chana is its high content of iron, fiber, protein, and other minerals. All these components are helpful in supporting muscle building, digestive health, and general health. It is commonly consumed as a dry stir-fry, in salads, curries, or boiled. Because of its low glycemic index, it is very beneficial for diabetics and those attempting to reduce their weight.
Black chana calories
Kala chana is a powerful plant-based protein source. It contains, on average, 19 grams of protein per 100 grams. For vegans and fitness lovers in particular, this high protein content is a great option for muscle growth, tissue regeneration, and general bodily function.
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Kala chana nutrition
Nutritional values of Chickpeas (per 100 grams):
| Nutrient | Amount per 100g |
| Calories | 364 kcal |
| Total Fat | 6 g |
| Saturated Fat | 0.6 g |
| Cholesterol | 0 mg |
| Sodium | 24 mg |
| Potassium | 875 mg |
| Total Carbohydrate | 61 g |
| Dietary Fiber | 17 g |
| Sugar | 11 g |
| Protein | 19 g |
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10 health benefits of black chana
Rich in protein
Black chana is a fantastic protein source vital for muscle regeneration, immune system strength, and cell function. It’s a potent meat substitute for vegetarians and vegans. It is ideal for those who require more protein because consistent consumption encourages general growth and helps build lean muscle mass.
Encourages digestive health
The high dietary fiber content of black chana aids in constipation prevention and digestion. Fiber increases the volume of stool, which helps with bowel movements and supports gut health. It also enhances the general health of the gastrointestinal tract by encouraging the growth of good gut bacteria.
Helps control blood sugar
Black chana digests slowly and releases sugar into the bloodstream gradually because of its low glycemic index. This helps maintain stable blood sugar levels by reducing insulin spikes. It will be invaluable for people who already have diabetes or are at risk of developing it.
Assists with weight control
Black chana helps people feel fuller for longer periods and consume fewer calories overall because of its high protein and fiber content. It promotes efficient weight control, speeds up metabolism, and reduces needless snacking. It is a great option for healthy weight loss programs because of its high vitamin content and low fat level.
Promotes heart health
Black chana contains heart-healthy nutrients like fiber, potassium, and magnesium. These nutrients help lower cholesterol, improve circulation, and control blood pressure. Its antioxidants protect cardiovascular health overall and prevent heart disease by reducing oxidative stress and inflammation.
Increases vitality
Black chana, which is high in iron and complex carbs, releases energy gradually throughout the day. Iron helps avoid weariness by promoting the formation of red blood cells and the flow of oxygen. It is an excellent diet for growing children and active lifestyles since it provides a consistent energy source from slow-digesting carbohydrates.
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Encourages skin health
Black chana is rich in antioxidants, including vitamins A and C, which fight free radicals and delay the start of aging. Its zinc component helps prevent acne and encourages skin repair. Regular application protects against environmental damage, maintains a natural glow, and balances skin tone.
Firm bones
Black chana, which is high in calcium, magnesium, and phosphorus, is vital for maintaining bone health and density. These minerals help prevent osteoporosis and encourage the development of strong teeth and bones. Including black chana in the diet is beneficial for both growing children and the elderly.
Promotes hormonal balance in women
Black chana contains phytoestrogens and B vitamins that help regulate hormones, especially in women. It can reduce menstrual and menopausal symptoms, preserve reproductive health, and increase fertility. Additionally, by lowering monthly blood loss and the accompanying fatigue, its iron content promotes overall hormonal well-being.
Enhances immune function
Black chana contains iron, zinc, and the immune-boosting vitamins B6 and C. White blood cell production, infection prevention, and the healing process are all aided by these nutrients. Frequent consumption fortifies the body’s defenses, increasing its resistance to disease and inflammation.
Protein in kala chana per 100g
100 grams of raw black chana contains about 364 calories. These calories are mostly composed of complex carbs, protein, and a minor amount of fat. It is a nutrient-dense food that supports a balanced, healthful diet and gives you long-lasting energy.
Kala chana recipes
Kala Chana Curry (Punjabi style)
Ingredients:
- 1 cup kala chana (soaked overnight)
- 1 chopped onion
- 1 tomato
- Green chili, as per your taste
- 1 tsp ginger-garlic paste
- 1 tsp cumin seeds
- 1 tsp coriander powder
- Turmeric powder
- Garam masala
- 1 tsp red chili powder
- Salt
- Oil
- Fresh coriander for garnish
Preparation:
First, pressure cook soaked kala chana with 3 cups of water. Add a little bit of salt to it and keep it on flame until 4 – 5 whistles. In a pan, heat 2 tablespoons of oil and add cumin seeds. Let them splutter. Add 1 chopped onion and saute until it turns golden brown. Then add 1 tablespoon of ginger-garlic paste and green chili. The raw smell will disappear after sauteing for 2 – 3 minutes. Add tomato puree and cook until oil separates. Then, add turmeric, chili powder, coriander powder, and salt. Mix well. Add cooked chana with some of its stock. Simmer for 10 minutes. At the last stage, add garam masala and give it a little stir. Garnish with chopped coriander.
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Sukha Kala Chana
Ingredients:
- 1 cup kala chana (soaked overnight)
- Cumin seeds
- Grated ginger
- 2 green chilie
- Amchur (dry mango powder)
- Coriander powder
- Ghee or oil
- Rock salt (sendha namak)
- Fresh coriander leaves
Preparation:
First, pressure cook 1 cup of soaked kala chana with 3 cups of water. Add a little bit of salt to it and keep it on flame until 4 – 5 whistles. In a pan, heat 2 tablespoons of ghee/oil. Add cumin seeds and let them splutter. Add 1 tbsp grated ginger and 2 green chilies. Saute all the ingredients for a minute. Add cooked chana (drained) and stir-fry for 2–3 minutes. Add coriander powder, amchur, and adjust salt. Mix all them well and cook for a few minutes until flavors combine. You can add some freshly chopped coriander leaves to it if you like the flavour.
Kala Chana Salad (Healthy & Refreshing)
Ingredients:
- 1 cup boiled kala chana
- 1 small finely chopped onion
- 1 chopped tomato
- 1 cube chopped cucumber
- 1 chopped green chili
- Lemon juice
- Chopped coriander
- Salt and black pepper to taste
- Chaat masala
Preparation:
In a mixing bowl, combine boiled kala chana, onions, tomatoes, cucumber, and green chili. Now add salt, black pepper, and chaat masala. Drizzle a spoonful of lemon juice and mix everything thoroughly. Add fresh coriander leaves.
