Nutritional properties of Black ChickpeasEnergy : None Kcal / 100g
Category : Legumes & Grains
Group : Lentils & Peas & Corns
Composition And Nutritional Value :Black chickpeas, or Kala Chana, are a highly nutritious legume known for their rich composition. They are packed with essential macronutrients such as protein, carbohydrates, and healthy fats, making them a valuable source of energy and nourishment.
These chickpeas are particularly high in protein, making them an excellent option for vegetarians and vegans seeking plant-based protein. Their high fiber content supports digestive health by improving bowel movements and preventing constipation. In addition, black chickpeas are a great source of iron, which helps in boosting energy levels and fighting iron-deficiency anemia.
They also contain several essential vitamins, including folate and B6, which are important for overall health and wellness. The minerals found in black chickpeas, such as magnesium, potassium, and phosphorus, contribute to strong bones, heart health, and the regulation of blood pressure.
Furthermore, black chickpeas are rich in antioxidants like anthocyanins, which give them their dark color and protect the body from harmful free radicals. These nutrients together make black chickpeas a highly beneficial food for maintaining overall health and well-being.
Health Benefits : Promotes Digestion: The high fiber content aids digestion by regulating bowel movements and preventing constipation. It also supports gut health by promoting the growth of beneficial gut bacteria.
Weight Management: The combination of high protein and fiber helps in weight management by keeping you full longer and preventing overeating. Black chickpeas have a low glycemic index, making them ideal for controlling blood sugar levels.
Rich in Iron: Black chickpeas are a great source of iron, making them beneficial for individuals with iron-deficiency anemia. Regular consumption can help boost energy levels.
Boosts Heart Health: The fiber, potassium, and unsaturated fats in black chickpeas contribute to lowering cholesterol levels and reducing the risk of cardiovascular diseases.
Regulates Blood Sugar: Due to their low glycemic index, black chickpeas help in stabilizing blood sugar levels, making them an excellent food for diabetic individuals.
Anti-inflammatory Properties: The antioxidants and compounds in black chickpeas have anti-inflammatory effects that can help reduce inflammation in the body.
Supports Bone Health: The minerals like calcium, magnesium, and phosphorus in black chickpeas contribute to stronger bones and may help prevent bone-related conditions like osteoporosis.
Culinary Uses : Black chickpeas are versatile and can be used in a variety of dishes across different cuisines. Here are some popular culinary uses:
Curries and Stews: Black chickpeas can be cooked in flavorful curries with spices like cumin, coriander, turmeric, and garam masala. They blend well with tomatoes, onions, and garlic for a rich, hearty dish.
Salads: Once cooked, black chickpeas can be added to salads for a nutritious boost. Pair them with greens, vegetables, and a light vinaigrette.
Roasted Snacks: You can roast black chickpeas with a little olive oil and your choice of seasonings to make a crunchy, healthy snack.
Soups: Black chickpeas make an excellent addition to soups, providing texture and a hearty, satisfying element.
Sprouts: Sprouted black chickpeas are a nutritious snack, often used in salads or as toppings. Sprouting increases the bioavailability of nutrients, making them easier to digest.
Flour: Ground black chickpeas are used to make besan (gram flour), which is widely used in Indian cooking for making snacks like pakoras and pancakes (cheelas).
Types : There are different varieties of black chickpeas, mainly categorized based on size and shape:
Desi Black Chickpeas: These are the most common type of black chickpeas. They are smaller, round, and have a rough texture.
Kabuli Black Chickpeas: Larger and smoother than Desi, Kabuli chickpeas are also black but have a lighter color compared to the Desi variety. They are commonly found in Western markets.
Organic Black Chickpeas: Grown without the use of synthetic pesticides or fertilizers, these are considered more environmentally friendly and are often favored by health-conscious consumers.
Shopping And Storage Tips : Choosing Black Chickpeas: When buying black chickpeas, look for ones that are uniform in size and free from cracks, discoloration, or foreign particles. The beans should be dry and firm to the touch.
Buying: Black chickpeas are available in most grocery stores, particularly in Asian or Indian markets. You can find them in bulk or pre-packaged.
Storage: Store dried black chickpeas in an airtight container in a cool, dry place, away from sunlight. They can last for up to a year if stored properly. Once cooked, black chickpeas can be refrigerated for 3-5 days or frozen for longer storage.
Soaking: To cook black chickpeas, it is recommended to soak them for at least 8 hours or overnight. This reduces cooking time and helps improve digestibility. Alternatively, you can use the quick soak method by boiling them for 5 minutes, then letting them sit for an hour before cooking.
What can you make with Black Chickpeas?
No foods found using this raw ingredient.
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