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Classic Kala Chana Recipes

Dr. Shweta U. Shah

Dr. Shweta U. Shah
19 January 2021

This article is authored by Dr. Shweta U. Shah. A practicing homeopath, she follows a patient-centred perspective, emphasizing the benefits of natural remedies and herbs, homeopathy and whole food nutrition.

The kala chana is big in flavour and even bigger in recipe adaptability. However, despite being very tasty and massively nutritious, it unfortunately does not make it to our daily meals frequently. The legume is a smaller, darker cousin of the chickpea and is loaded with a ton of nutrition. The beans are fairly common in Indian, Mexican and Ethiopian cuisine.

Kala Chana – a nutrient-rich option!

Kala Chana Recipes

• Full of protein, laden with satiating fibre, the chana breaks down slowly and keeps you feeling fuller for longer as well as gingers up your gastrointestinal (GI) health. It prevents constipation, tackles bloating and irregular bowel movement and boosts digestion appreciably.

• 1 cup of the chana provides about 16 grams of protein and 10 grams of fibre.

• The ideal combination of protein and fibre decreases your risk of cardiovascular diseases, brings down cholesterol levels and keeps your heart happy.

• It’s perfect for weight-watchers - it perks up your metabolism, help build muscle and burn fat.

• The kala chana also contain calcium, folate, potassium, zinc, and vitamin B complex.

• The pulses are also marvelous pre-biotic foods – i.e. the friendly bacteria in your GI tract feed off the beans to survive. Consequently, this enhances GI health, revs up the immune mechanism and boosts your overall health quotient too.

• Kala chana is also recommended for diabetics. The fibre helps steady blood sugar levels, prevents oscillations and helps manage diabetes mellitus effectively.

Tata Sampann unpolished Kala Chana is not subjected to oil, water or leather-polishing procedures. Thus their nutritive value is preserved and they also contain lesser moisture. The beans are hygienically processed and packaged

7 kala chana recipes and ideas!

Kala Chana Nutrition

1. Chaat: Are you craving something that’s spicy and tangy, yet filling? This chana chaat is a cinch to make and it is super filling, especially when paired with a fresh salad. Wow everyone at the table with this gorgeous bowl of chaat – kala chana, tomatoes, cucumbers, lettuce, onions and beet. Round the dish out with dollops of coriander-mint chutney and date chutney poured on the top. Sprinkle loads of coriander and some sev, it lends a delicious decadent crunch! Drizzle some lime juice. Yummy and unbelievably nutritious!

2. Sundal: Kala chana’s nutritional credentials are super impressive and this one is an ideal dish that combines the beans with grated coconut. The spices, coconut and curry leaves give the recipe a refreshing taste! When you have a busy schedule, this snack is absolutely perfect. It can be dished up in 30 minutes.

3. Usal: Nothing screams comfort than a big bowl of hot usal! Truly scrumptious, usal checks off all the boxes! One spoonful will offer you a taste of everything - from the kala chana to potato to onion, lime juice, coriander, and plenty of coconut!

4. Chana pulao: A one-pan recipe, the chana pulao is extremely easy to make and brimming over with fabulous flavors. The dish is loaded with light ingredients and fantastic nutrients, so you don’t go to bed with a weighed down digestion. It’s a well-rounded meal with protein, rice and veggies. The dynamic flavours give kala chana a whole new dazzling identity! Serve with a creamy raita and papa!

5. Dahi chana sabzi: This sabzi is made of protein-laden pulses in a very rich, hearty flavorful, spicy gravy. The roasted vegetables and yogurt add an incredible depth of flavour. Super-foods, stimulating flavours, and a hearty broth - what more could you possibly want? As a huge bonus, it all comes together seamlessly in less than 30 minutes! Serve with roti or rice.

6. Tikki: Create your chana tikki with potatoes, bread crumbs, sautéed onion and cheese. Jazz it up with jeera, chili powder, and chaat masala, and you've got yourself tasty snack! Appetizing, flavourful and fresh, this is bound to be treat! Quick and easy to make, serve with a side salad and coriander-mint chutney! A huge crowd-pleaser!

7. Ras-wala chana: Faintly spicy, sweet, and tangy, this yummy curry is a real show-stopper! 20 minutes are all that you need to cook up this luscious protein-packed Gujarati delicacy. The addition of tamarind and jaggery really transforms the dish into a meal that is healthy, and exceedingly hard to put down! Pairs well with thepla and chhoonda.

Make kala chana and other legumes a part of your diet, especially when it comes to ‘snacking’. Because snacking on such fibre-filled foods is one of the easiest ways to manage hunger at odd hours and kill the need to binge-eat.



DISCLAIMER

The views and opinions expressed, and assumptions & analysis presented in this content piece are those of the author(s) and do not necessarily reflect the official policy or position of any other agency, organization, employer or company. The information, including but not limited to, text, graphics, images and other material contained on this website are for informational purposes only. The purpose of this website is to promote broad consumer understanding and knowledge of various health topics. It is not intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical condition or treatment and before undertaking a new health care regimen, and never disregard professional medical advice or delay in seeking it because of something you have read on this website.

 

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