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 Benefits and Nutrition of Chickpeas, Kabuli Chana, Chole

  Last Updated : Aug 17,2022

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10 Fabulous Health Benefits of Chickpeas, Kabuli Chana

chickpeas benefits, kabuli chana benefits.

1. Prevents Spikes in Blood Sugar Levels :

Kabuli Chana which is used in popularly in Chole in India is a complex cab which prevents surges in blood sugar levels. The starch present in Chick Peas slows down the rate at which food is digested resulting in a healthy life style and Lowers Blood Pressure. You rather have complex carbs than simple carbs which are the cause of body inflammation. Chickpeas or Kabuli Chana has a Glycemic Index of 33 which is low. Glycemic Index are for foods you eat, ranks carbohydrate-containing foods by how quickly they digest and raise your blood sugar or glucose levels.

Foods rank from 0 to 50 are low GI, 51 to 69 are medium and 70 to 100 are high. Foods that are high in GI are not suitable for weight loss and diabetics. Foods like Chick Peas have a low GI and hence don't spike your glucose level as they are absorbed slowly. Great for weight loss and diabetics. As chickpeas is high in Magnesium and prevents blood sugar surges, it is good for diabetics. The magnesium helps improve insulin response by lowering insulin resistance (1).



2. High Fiber :

Chickpeas are high in Fibre resulting in your stomach feeling a lot fuller than refined carbs. When you feel full, it will prevent you from eating the wrong foods. Imagine eating a candy and you just want to have more and more of it. That’s because there is only sugar in it and no fibre. So pick foods with high fibre like white chickpeas. The high fibre in chickpea is helpful in improving lipid profile and glycemic control (2).



3. Protein Rich :

One cup of cooked chickpeas has 14 grams of protein, which is a really good amount. Proteins are critical for a variety of tasks, right from the formation of new cells, strong bones, haemoglobin, to managing the wear-and-tear of body cells and muscle building.

This is a very healthy Vegetarian plant based protein. Combine it with cereals to make your meal of high biological value.



4. Rich in Folate, Vitamin B9 :

One cup of cooked chickpeas has 152% of your daily folate requirements. Folate or Vitamin B9 helps your body to produce and maintain new cells, especially red blood cells. It is particularly important for pregnant women to have enough folate. They must start having folate rich foods even while they are planning to conceive. Folic acid deficiency in pregnancy can cause neural tube defects in the growing baby. Optimum folate levels need to be maintained before and during pregnancy (3). Chick Pea Tikkis are great tea-time snacks to be eaten during pregnancy.



5. Rich in Magnesium :

One cup of cooked chickpeas has 40% of your daily Magnesium requirements. Magnesium helps in formation of bones and teeth and metabolism of calcium and potassium. It improves insulin response by lowering insulin resistance. Having very low magnesium will result in the pancreas not secrete enough insulin to control our blood glucose (4).



6. Rich in Zinc :

Zinc is a component of the more than 300 enzymes. It is the active in metabolism of glusides and proteins, It is required for the synthesis of insulin by pancreas and for the immunity function. Zinc is present in small amount in all tissues (5).

Zinc deficiency is common in children from developing countries due to lack of intake of animal food, high dietary phylate content, inadequate food intake and increased faecal losses during diarrhea. Include custard apple to keep zinc deficiency at bay.



7. Good for Bones :

Phosphorus is an essential mineral for the formation of bones and teeth (6). It play an important part in all metabolism. Intake of phosphorus in all age groups must be equal to calcium, except in infancy- suggested ratio is 1:1.5.



8. Good for Heart :

Chickpeas is rich in Fibre, both Soluble Fibre and Insoluble Fibre . Soluble fibre may reduce the absorption of cholesterol.

Hence lowers total cholesterol and LDL cholesterol (the Bad cholesterol) therefore reducing the risk of heart disease.



9. Good for Weight Loss :

Keeps you lean. As chickpeas has lots of soluble fibre which turns sticky when mixed with water, it delay stomach emptying time which hence makes you feel fuller and makes you then eat less (7). Also the high protein levels in Chick Peas makes you feel fuller.



10. Improves Digestion :

The fibre in chickpeas in helpful to reduce the incidences of constipation and Irritable Bowel Syndrome (8). Fibre works by absorbing water from the body and binding them to bulk the stools, it also binds harmful substances and throws them out of the body.






Nutritional Information of Kabuli Chana, (Chickpeas)

Nutritional Information for One cup of cooked Kabuli Chana (White Chickpeas).

One cup of cooked Kabuli Chana is approx. 156 grams which comes from approx. 82 grams raw Kabuli Chana

RDA stands for Recommended Daily Allowance.

295 Calories

14 grams of Protein

50 grams of Carbs

4.3 grams of Fat

152 mcg Folic Acid = 152% of RDA (about 100 mcg)

23.2 grams of Fibre = 92.8% of RDA (about 25 grams)

255 mg of Phosphorus = 42.6% of RDA (about 600 mg)

138 mg of Magnesium = 40% of RDA (about 350 mg)

2.37 mg of Zinc = 23.7% of RDA (about 10 mg)

3.7 mg of Iron = 18% of RDA (about 20 mg)

165 mg of Calcium = 16.5% of RDA (about 1000 mg)

154 mcg of Vitamin A = 6.45% of RDA (about 2,400 mcg)



Add Health Benefits of Chick Peas to Your Diet…

Now that you know the health benefits of chickpeas you would definitely want to have it as a part of your daily diet. A great lunch recipe to top-up your folate levels is Sprouted Kabuli Chana and Palak or have kabuli chana in your tea time snack as Masala Chickpeas The combination of spices used to make the Masala Chickpeas guarantees a super wild time, what with garlic powder, chaat masala, and more such mouth-watering stuff.

Mixed Dal with Spinach and Kabuli Chana is a Fibre, Folate and Vitamin A rich recipe a unique one to add to your diet. Mix chickpeas to your salads and make them protein and fibre rich like Broken Wheat Salad with Chick Peas and Roasted Pepper and Chick Pea Salad with Minty Curd Dressing.

If you are on a high protein diet or pregnant then Chick Pea Broccoli and Carrot Stir Fry is a perfect option to get the required nutrition.

Happy Cooking!!!

benefits of chickpeas, kabuli chana

 by Tarla Dalal
chickpea tikki recipe | healthy chick pea pattice | Indian chana tikki | how to make chickpea patties | with 29 amazing images. chickpea tikki recipe | healthy chick pea pattice | Indian chana tikki | how to make chickpea patties is a protein rich satiating snack. Learn how to make healthy chick pea pattice. To make chickpea tikki, combine the kabuli chana, mint leaves and green chillies in a mixer and blend to a coarse mixture without using water. Transfer the mixture into a deep bowl, add all the remaining ingredients and mix well. Divide the mixture into 16 equal portions and shape each portion into a 50 mm. (2") diameter round flat tikki. Heat and grease a non-stick tava (griddle) using ¼ tsp of oil. Cook each tikki, using ¼ tsp of oil, till they turn golden brown in colour from both the sides. Serve immediately with green chutney. Tikkis of various types are very popular in India. Healthy chick pea pattice is a nutritious variant of this all-time favourite snack made with protein and calcium rich ingredients like chick peas and mint. When you feel like having a snack, go for these tasty Indian chana tikki. With no cornflour or potatoes used for binding these tikkis, these are a nourishing snack option for weight-watchers, heart patients and even diabetics. The addition of veggies enhances its fibre content, which is known to be beneficial to control blood sugar levels and blood cholesterol levels too. Chickpea patties are best served with green chutney. A bowl of vegetable and basil soup with 2 to 3 tikkis can make a healthy wholesome dinner. Tips for chickpea tikki. 1. The kabuli chana has to be soaked, so plan for it in advance. 2. After soaking, drain the kabuli chana very well. Presence of water will make rolling and shaping the tikkis difficult. 3. Mint leaves can be replaced with chopped coriander. 4. Serving the tikkis immediately is very important as less oil is used to cook them. Enjoy chickpea tikki recipe | healthy chick pea pattice | Indian chana tikki | how to make chickpea patties | with step by step photos.
A perfect combination of sprouted kabuli chana and palak that will tickle your taste buds, and keep your protein , calcium and iron levels up too. This Sprouted Kabuli Chana and Palak has a very unique taste and mouth-feel because the gravy is made of sautéed brinjals and tomatoes perked up with a masaledar paste of onions, garlic and ginger. The thoughtful combination of ingredients also makes this dish rich in folic acid. Relish it hot with whole wheat phulkas for a nutritious and satisfying meal.
masala chickpeas recipe | roasted, baked masala chickpeas | healthy Indian kabuli chana snack | with 44 amazing images. We show you how to make masala chickpeas 2 ways. One is roasted masala chickpeas on a tava and the other is baked masala chickpeas. Enhance your tea-time with this scrumptious masala chickpeas snack of cooked chickpeas cooked in olive oil with tongue-tickling spice powders. The combination of spices used to make the masala kabuli chana guarantees a super wild time, what with garlic powder, chaat masala, and more such mouth-watering stuff. Cooking on the tava takes 22 minutes and every Indian has a tava at home. So we suggest you opt for roasted masala chickpeas. Baking chickpeas does take 45 minutes which is fairly long. But the baked masala chickpeas are crisper than roasted chickpeas. You can also try other snacks like chakli and batata vada. Tips for masala chickpeas. 1. Store oven roasted masala chickpeas in an airtight container for 10 days. 2 The spices are added after the chickpeas are cooked for 22 minutes on the tava. Enjoy masala chickpeas recipe | roasted, baked masala chickpeas | healthy Indian kabuli chana snack | with step by step photos.
mixed dal palak recipe | easy dal palak | healthy mixed dal with spinach | dal palak dhaba style | mixed dal with spinach and kabuli chana is a simple, everyday dal which can be relished by people of all ages. Learn how to make mixed dal with spinach. When mixed dal with spinach is further augmented by kabuli chana and spinach to make mixed dal with spinach, the experience gets richer. Cabbage and tomatoes give the dal crunch and tang, while a rich paste of cashews, coconut and spices gives the mixed dal with spinach and kabuli chana an irresistible taste and texture too. To make mixed dal palak, combine chana dal, masoor dal and yellow moong dal and soak them in enough water for 2 hours and pressure cook them till done. Meanwhile make a paste of cashews, coconut, Kashmiri chillies, coriander seeds, cloves, poppy seeds and little oil. Heat the oil and fry this paste for a minute. Add tomatoes and cook them for 2 minutes. Then cook cabbage and spinach for 3 to 4 minutes. Finally add the cooked dal, salt and little sugar and cook for another 2 minutes. Add lemon juice to balance the taste, mix well and serve hot. Even if it is prepared using the same procedure adopted for individual dals, a mixture of dals always results in a different texture, aroma and flavour resulting from the synergy of the mix. That’s why this easy dal palak is so unique. Tips for mixed dal palak. 1. Soak the dals for sure so pressure cooking time is reduced. 2. Do not over cook spinach, else you will lose its green colour. 3. Make the paste with the exact amount of each ingredient to experience the true dal palak dhaba style. See why this is a healthy mixed dal with spinach? See Spinach is a good source of iron, while the dals lend good amounts of protein. You can use slightly less oil in the tempering of easy dal palak to make it healthier. Serve this dal palak dhaba style with phulka or roti. Enjoy mixed dal palak recipe | easy dal palak | healthy mixed dal with spinach | dal palak dhaba style | with video below.
A hearty mediterranean salad that is quite a meal by itself! broken wheat, boiled chick peas, and roasted colourful peppers come together in this delicious salad. Ensure that the peppers are char-grilled before they are used in the recipe. The vegetable stock gives a nice flavour to the wheat, while the lemon juice and olive oil dressing brings out the flavours of all the ingredients. Serve chilled garnished with chopped parsley, your family will love the taste.
kabuli chana salad recipe | kabuli chana vegetable salad with paneer | healthy Indian chana salad with pudina dressing | with 31 amazing images. kabuli chana salad recipe | kabuli chana vegetable salad with paneer | healthy Indian chana salad with pudina dressing is a healthy protein brimming salad. Learn how to make kabuli chana vegetable salad with paneer. To make the dressing for kabuli chana salad, combine all the ingredients in a mixer and blend into a smooth purée. Refrigerate. Then combine all the ingredients including the dressing and mix well. Serve chilled. Simple ingredients tossed together to perfection to create an impressive salad bowl which is not only pleasant to look at and flavourful, but has plenty of nourishment. While you can buy readymade paneer, here’s how to make perfect paneer at home for kabuli chana vegetable salad with paneer. One of the most nutritious of all beans, chick peas (or garbanzo beans) are rich in fibre, protein and folic acid . Curds and paneer enrich this tangy salad with more protein and also calcium, while coriander and mint increase its vitamin A content of this kabuli chana salad. Chill this healthy Indian chana salad with pudina dressing thoroughly before you eat it. Diabetics, heart patients and weight watchers can relish this salad. They can make their choice between full fat paneer and low fat paneer. Tips for kabuli chana salad. 1. The kabuli chana must be well cooked and yet you should be able to bite into it. Enusre it is not overcooked and mushy like we do it for hummus. 2. Kabuli chana can be replaced with boiled rajma. kabuli chana salad recipe | kabuli chana vegetable salad with paneer | healthy Indian chana salad with pudina dressing | with step by step photos.
The Chick Pea, Broccoli and Carrot Stir-Fry is a super interesting way to top up your protein stores. It has varied textures, from the mealy texture of kabuli chana to the crunch of sautéed veggies, not to forget the fabulous aroma and flavour of sesame seeds. Ingredients like chilli sauce, ginger and garlic paste give this stir-fry a typical Oriental taste. This recipe gives you lots of protein, from sesame seeds and chick peas, as well as other valuable nutrients from the awesome veggies. Although its irresistible taste might tempt you, avoid having this stir-fry for dinner as chick peas might be difficult to digest at night, especially for expectant mothers. You can also try other protein recipes like Soya Vegetable Medley , Rajma Salad , Paneer Tikka Kathi Rolls and Sprouted Vaal ki Usal .
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Benefits and Nutrition of Chickpeas, Kabuli Chana, Chole
 on 13 Sep 22 10:53 AM

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Tarla Dalal    Thanks for the feedback !!! keep reviewing recipes and articles you loved.
15 Sep 22 03:07 PM