There are many healthy ingredients to keep a person fit and active. One among is Kala chana or Black Chickpeas. This chana is a boon for vegetarians as it is a rich source of proteins and helps to meet the requirement of proteins for vegetarians. The chana protein per 100 grams is about 20 grams. It has amazing taste and various delicious healthy recipes can be prepared with it. In today’s article, you will get to know in detail about Kala chana benefits and its nutritional requirements along with some healthy recipes for weight loss.
What is Kala Chana in English
Kala chana is a winter season crop kala chana in English also known as Black chickpeas. Its also known as Bengal gram legume, Garbanzo bean and Indian pea. It is grown in India. Kala chana is majorly grown in dried states such as Rajasthan, Maharashtra, Madhya Pradesh, etc. Its popularly used in every house due to its rich protein content.
Different forms in which we can include them are sprouts, boiled form, chaat form and also in many interesting desserts too. It can also be used in the form of evening healthy food. So there are great health benefits of Kala chana which can help a person to stay fit and healthy.
Kala Chana Nutrients per 100 grams
| Total calories | 378 calories |
| Proteins | 20 grams |
| Fat | 6 grams |
| Carbohydrates | 63 grams |
| Fiber | 12 grams |
| Calcium | 57 mg |
| Iron | 4.31 mg |
| Potassium | 718mg |
Through the table, we can refer that Kala chana contains 378 calories but the most important is protein in kala chana per 100 gram is 20 gram. Hence it can help you keep full for a longer period of time. Kala chana is a good source of potassium it also has a high and a fairly good source of calcium too.
kala chana protein per 100g
Kala chana is a good source of proteins. Its mostly consumed in the diet as it keeps full due to its high protein content. This makes them ideal for weight loss and also to feel active. If we are adding 40 to 50 grams of Kala chana to the diet then we can easily get about 10 grams of proteins. Black chana or Kala Chana protein per 100 grams is about 20 grams. As Vegetarians have limited protein sources in their diet so This chana can help to meet their protein requirements if it’s eaten in the required quantity.
Chana Dal Protein per 100 grams
Chana dal also comes out from Black Chana by removing outer layer and splitting the kernels. It is very healthy and has so many vital nutrients. It contains B Complex Vitamins and helps in boosting body metabolism. Its is a great source of protein. Chana dal protein value per 100g is 13 gram. It contains per 100 gm, 250 calories and 42 grams carbohydrates also.
Roasted Chana Protein per 100g
Its a healthy and protein rich choice for evening snacks. It is a great source of protein, fibre, folate, minerals, and fatty acids. Roasted Chana Protein per 100g value is Approx 18.64grams. It helps in weight loss, lowers cholesterol and makes your bone healthier.
| Per 100 gm | Nutrients |
| Calories | 355kcal |
| 1 Cup calories | 427kcal |
| 1 Serving | 142kcal |
| Fat | 6.26g |
| Carbs | 58.58g |
| Protein | 18.64g |
Benefits of Kala chana
- Kala chana is rich in fiber and proteins. These two nutrients are ideal for weight loss and help to lose in short periods of time. But You should managed kala chana in your diet properly. It is great for weight management as it helps in managing appetite. It keep hunger pangs away and take a long time to digest.
- Kala chana is rich in proteins and helps to build up muscle mass and repair muscles after a strenuous workout.
- It’s even great for managing blood sugar levels. The glycaemic load is quite managed after consuming them. It even prevents the onset of diabetes if someone is at risk when included in their vegetarian diet plans.
- Being rich in potassium and magnesium they help to manage salt balance. These minerals are also important in maintaining good heart health.
- Foods that are rich in fiber help in keeping the digestive system in the tract. Kala chana has approx 12 gram fiber per 100 gm, hence it can help you in having healthy digestion.
Kala chana or Black Chana for weight loss
Black makes your weight loss journey quite supportive as during the weight-loss period food restriction plays an important role. It not only helps in weight loss but takes care of your muscles building process too. Generally, low-calorie foods are preferred during weight loss. In that sense, Kala chana is low in calories (300 calories per 100 gm) yet filling making them ideal to be eaten during the weight loss journey.
Kala chana helps in controlling appetite and reduces hunger pangs. Hunger pangs are often seen during the weight-loss period. As Kala chana is one of the low-calorie foods, automatically a person upon taking them in meals consumes fewer calories.
If Kala chana is taken during the lunch time then the urge to eat snacks is greatly reduced. This is because it’s quite filling due to the presence of proteins and fiber in it. So, directly it affects the consumption of calories and helps in your weight loss transformation journeys. It takes a long time to digest in the stomach. Hence it makes a meal quite full and filling. This protein-rich vegetarian food is great to be added in your weight loss diet plans.
Soaked Black Chana Nutrition per 100 gm
| Total calories | 300 calories |
| Protein | 15 grams |
| Fat | 5 grams |
| Carbohydrates | 45 grams |
Benefits of soaked Black chana for health
It was a ritual that our elders used to follow in the olden days, by taking soaked chana every morning. Soaked Kala chana is quite beneficial for health. Its various benefits are the reason our elders used to intake Kala chana in their diet on daily basis.
- 100 grams of soaked Kala chana contains about 300 calories with 15 grams of protein in it.
- It has more water content in it is low in calories. This way it helps in managing weight to quite a great extent.
- People who have the habit of hitting the gym or doing HIIT workouts early in the morning should intake Kala chana every day. The secret of Kala chana intake is, it helps in muscle growth as its rich in proteins. Black chana protein per 100 grams can helps to meet your daily requirement of proteins. Its regarded as the best protein source to be taken in for a diet plan to lose weight naturally.
- Soaked Kala chana keeps the digestive system on track as it’s rich in fiber and takes care of the system.
- Those who have a deficiency of iron in the body should intake soaked Kala chana every morning. It’s rich in iron and helps to meet iron requirements, especially for pregnant ladies.
- Kala chana helps in maintaining blood volume in the body. Thus preventing deficiencies of iron.
- Strong and healthy hair can be maintained by intake of soaked Kala chana. It’s rich in many vitamins and minerals such as vitamin A, B, and E which adds luster and shine to hair.
Healthy and filling Kala chana recipes for weight loss
Here are healthy soaked Kala chana recipes that ideally help in weight loss. As chana has 20 gm protein per 100 grams, you can make healthy weight loss recipes with this. Here are 5 simple but effective healthy recipes made with kala chan.
1. Kala chana and pomegranate chaat with Greek yogurt
This chaat is very healthy and helps to overcome the deficiency of iron. Pomegranate is rich in vitamin C and provides beautiful skin too. This chat is very filling and can be taken during lunch or dinner while on weight loss. The combination of black chana and pomegranate works interestingly. Greek yogurt on other hand makes it more palatable and calcium-rich too.
How to prepare Kala chana and pomegranate chaat
- Soak Kala chana for an overnight period so that they become soft enough.
- Next morning wash the soaked Kala chana and pressure cook them for 3 whistles until they become soft.
- Now strain off from water and keep them aside.
- In a bowl add 5 to 6 tablespoons of Greek yogurt. Then add the juice of half a lemon to it.
- Then add one-fourth teaspoon of salt along with some honey to it.
- Then add cleaned pomegranate seeds to the mixture of Greek yogurt.
- Then add in soaked Kala chana and add one cup.
- Mix everything well and finish it off with chopped parsley.
- Enjoy the healthy chaat recipe.
2. Kala chana and fresh coconut curry
Here is another filling curry recipe that can be eaten during weight loss. Fresh coconut contains anti-microbial properties and is great for maintaining oral health too. It adds a healthy source of fats and adds richness to the dish. It improves heart health and maintains the digestion process as well.
How to prepare Kala chana and fresh coconut curry
- Firstly in a blender add 4 to 5 teaspoons of fresh coconut.
- In the same blender along with fresh coconut add a piece of ginger and green chili.
- Also, add in a handful of fresh coriander leaves with some cumin seeds to them.
- Make them a paste by adding some water and keep them aside.
- In another pan add some oil and add some dry spices to make the dish aromatic.
- Then add chopped onions and tomatoes to it.
- Sauté them well and add basic curry spices to the mixture of onion and tomato.
- Mix everything well and add the mixture of blended coconut.
- Sauté them very well until everything is well combined.
- Now add soaked Kala chana to the mixture of onion and coconut.
- Add some water to adjust the consistency of the curry.
- Serve hot with hot chapatis.
3. Baked Kala chana and amaranth leaves patties
This recipe is an ideal replacement for those unhealthy deep-fried snacks. They are loaded in calories and unfit for the digestive system too. Baking makes the snacks more healthy without piling up on calories. Amaranth leaves are rich in vitamin A and other antioxidants. They are heart-healthy and storehouse of various nutrients. This recipe can be eaten during snack time while on weight loss.
How to prepare baked Kala chana patties
- Take Kala chana about one cup in weight and leave it to soak for an overnight period.
- Next morning wash them well and add them to the blender.
- To the blender add jeera seeds, chopped green chilies, a handful of mint, and coriander leaves. Then add in some black salt along with regular salt.
- Blend well until a coarse mixture is obtained. Do not make the mixture too coarse or too blended.
- Now remove the mixture into a bowl and add chopped onions to it. If needed add some water to adjust the consistency of the mixture.
- Then add chopped amaranth leaves to the patties mixture in order to make them more filling.
- Now shape them into patties and place them on a rack in order to bake them.
- Spray some oil on top of them so that they do not dry out.
- Bake them for 10 to 15 minutes until well cooked.
- Enjoy them with green chutney and serve hot.
4. Creamy Kala chana, mushrooms, and broccoli soup
This soup recipe is so amazing that a person urges to include it on daily basis in the diet. It has a combination of veggies and Kala chana making it rich in proteins and vitamins. It works excellent while on weight loss and makes a person feel full. Mushrooms and broccoli are loaded with fiber that’s ideal while on a weight loss journey.
How to prepare creamy Kala chana, mushrooms, and broccoli soup
- Pressure cook the soaked Kala chana for about 3 to 4 whistles until they become soft. Keep aside.
- In a pan add a tablespoon of olive oil and add in chopped garlic to it.
- The flavor of garlic in soup is quite soothing and turns the sop aromatic.
- Then add in some salt, and pepper along with chopped mushrooms and broccoli.
- Sauté them well and add some milk to them.
- Then add some vegetable stock to the milk mixture.
- Then add soaked Kala chana to the mixture of vegetables.
- Adjust salt and pepper consistency to the taste.
- In a bowl add half to one teaspoon of cornflour along with some milk.
- Then while stirring the soup add the mixture of cornflour to it.
- This mixture of cornflour gives the soup a nice consistency and a body too.
- Finish it off with chopped coriander leaves and the soup is ready to serve. Serve hot.
5. Stir fry Kala chana with cherry tomatoes
It’s a great side dish to be taken. It’s also a great snack option to be included in the diet. It has a very simple yet amazing taste.
How to prepare stir fry Kala chana with cherry tomatoes
- It’s very simple and hardly takes 5 minutes to get prepared.
- Pressure the soaked Kala chana and keep it aside.
- In a pan add some oil about 1 teaspoon and add pressure-cooked Kala chana to it.
- Now sauté well and add salt, turmeric, and chopped green chilies to it.
- Sauté enough until the Kala chana turns light and crispy in nature.
- Consume with cherry tomatoes.
The information mentioned here is for general purposes only. It’s not recommended by experts. For more health and fitness-related tips check our official Instagram page @beautifulyoufit.
