Kala Chana

Nutritional Profile

• High in Protein: Desi kala chana is an excellent source of plant-based protein, making it a valuable food for vegetarians and vegans.
• Rich in Fiber: It contains a significant amount of dietary fiber, which aids in digestion and helps maintain healthy bowel movements.
• Low Glycemic Index: This makes it suitable for people with diabetes as it helps in regulating blood sugar levels.
• Vitamins and Minerals: Desi kala chana is packed with essential vitamins and minerals such as iron, folate, manganese, and magnesium.

Health Benefits

• Weight Management: The high fiber and protein content can help in managing weight by promoting a feeling of fullness and reducing overall calorie intake.
• Heart Health: The fiber, potassium, and magnesium content contribute to heart health by reducing cholesterol levels and improving blood pressure.
• Blood Sugar Control: Its low glycemic index helps in stabilizing blood sugar levels, making it beneficial for diabetic patients.
• Digestive Health: The dietary fiber in kala chana aids in maintaining a healthy digestive system and preventing constipation.

Cooking Uses

Desi kala chana is versatile and can be used in a variety of dishes:
• Curries and Stews: It is often cooked with spices and tomatoes to make hearty curries.
• Salads: Boiled black chickpeas can be added to salads for an extra protein boost.
• Snacks: Roasted desi kala chana is a popular snack that is both nutritious and delicious.
• Flour: Ground kala chana is used to make chickpea flour (besan), which is used in various Indian recipes like pakoras and sweets.

Preparation Tips

• Soaking: Before cooking, it is advisable to soak desi kala chana in water for 6-8 hours or overnight. This reduces cooking time and enhances digestibility.
• Cooking: After soaking, they can be boiled until tender. They can also be pressure cooked for faster preparation.

Recipes

Here are a couple of simple and popular recipes using desi kala chana:
2. Kala Chana Curry:
• Ingredients: Soaked kala chana, onions, tomatoes, garlic, ginger, green chilies, and a blend of spices (turmeric, cumin, coriander, and garam masala).
• Method: Sauté onions, garlic, and ginger. Add tomatoes and spices, cook until the oil separates. Add soaked chana and water, cook until the chana is tender. Garnish with cilantro.
2. Chana Chaat:
• Ingredients: Boiled kala chana, chopped onions, tomatoes, green chilies, coriander leaves, chaat masala, lemon juice, and salt.
• Method: Mix all the ingredients in a bowl. Adjust seasoning to taste and serve as a refreshing snack or side dish.