ABOUT
Kabuli chana is a small, hard, knobby, beige-coloured bean with a diameter of less than a centimetre. It looks kind of like a wrinkled hazelnut. Its nutty and creamy flavour, firm texture and minimal fat make it a versatile ingredient.As a rich source of vitamins, minerals and fiber, chickpeas may offer a variety of health benefits, such as improving digestion, aiding weight management and reducing the risk of several diseases. Additionally, chickpeas are high in protein and make an excellent replacement for meat in vegetarian and vegan diets.Kabulichana is a key ingredient in hummus and chana masala, and it can be ground into a flour to make falafel. It is also used in salads, soups and stews, curry and other meal products like channa. The chickpea is important in Indian, Mediterranean and Middle Eastern cuisine.
NUTRITIONAL FACTS (100 G OF EDIBLE PORTION)
| Energy (kcal) | Carbohydrate (g) | Protein (g) | Fat (g) |
|---|---|---|---|
| 210 | 60 | 20 | 2 |
HEALTH BENEFITS
- Weight Management: The presence of good amounts of protein and fibre means that chickpeas are suited for a healthy weight loss diet. Both protein and fibre have been known to promote satiety, curbing hunger pangs and helping in weight management.
- Diabetes Control: Fibre in chickpeas has also been credited with better control over blood sugar and blood lipid levels as well as reduced insulin resistance. High-fibre diets are associated with lower risks of diabetes and high blood sugar levels.
- Boosts Bone Health: Chickpeas are also said to help boost bone health, as they are rich in essential vitamins and minerals including calcium, magnesium, phosphorus as well as Vitamin K. All these micro-nutrients are important for the health of bones in the body.
- Heart Health: A 2006 study, published in the Annals of Nutrition & Metabolism, linked consumption of chickpeas with reduction in levels of bad cholesterol or Low Density Lipoprotein (LDL). High cholesterol has been linked with poor cardiovascular health and so, consuming chickpeas may help in improving heart health.
- Boosts Health of Nervous System and Liver: The presence of Vitamin B9 or folate in chickpeas makes it good for proper brain and muscle development as well as the smooth functioning of the nervous system and an optimal metabolism. It also helps in metabolism of fat in the liver and ensures smooth functioning of this crucial organ.
RECIPE AND NUTRITIONAL VALUE
Chana Masala
Ingredients
- kabulichana soaked overnight 1/2 cup
- Tea leaves 1/2 teaspoons
- Salt to taste
- Oil 1 tablespoon
- Onion 1 medium
- Cumin seeds ½ teaspoon
- Garlic paste ½ teaspoon
- Coriander powder ½ teaspoon
- Cumin powder ½ teaspoon
- Chana masala 1 teaspoons
- Red chilli powder ½ teaspoon
- Cumin powder roasted ½ teaspoon
- Fresh coriander leaves a few
Nutritional Info
This information is per serving.
-
Calories
490 Kcal
-
Carbohydrates
76.8 gm
-
Protein
21.2 gm
-
Fat
13 gm
Method
Step 1
Drain and pressure cook the chana with 3½ cups water, salt and the tea leaves tied in a piece of muslin cloth for 6-8 whistles.
Step 2
Drain and reserve the stock.
Step 3
Heat oil in a non stick pan. Chop onion.
Step 4
Add cumin seeds to the pan and when they change colour, add onion and sauté.
Step 5
Add ginger paste, garlic paste and a little water and sauté for 1-2 minutes.
Step 6
Add coriander powder, cumin powder, chana masala, red chilli powder and mix.
Step 7
Add chana and some cooking liquour, salt and mix. Cover and cook for 10 minutes on medium heat.
Step 8
Add darkly roasted cumin powder and mix.
Step 9
Transfer into a serving bowl, garnish with coriander leaves and serve hot with bhature.
REFERENCE
https://food.ndtv.com/food-drinks/chickpea-nutrition-health-benefits-of-the-protein-rich-desi-favourite-chana-2046071
Nutritive value of Indian food by C. Gopalan
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