Nutritional Facts of Kala Chana Amti, Maharashtrian Kala Chana Ambti, Calories in Kala Chana Amti, Maharashtrian Kala Chana Ambti

by Tarla Dalal
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Raksha - Bandhan

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Mother's Day

How many calories does one serving of Sprouted Kala Chana Ambti have?

One serving ( 175 grams) of Sprouted Kala Chana Ambti gives 154 calories. Out of which carbohydrates comprise 99 calories, proteins account for 26 calorie and remaining calories come from fat which is 28 calories.  One serving of Sprouted Kala Chana Ambti provides about 7.7 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

Kala Chana Ambti recipe makes 700 grams, serves 4, with 175 grams per serving.

154 calories for 1 serving of Sprouted Kala Chana Ambti, Cholesterol 0 mg, Carbohydrates 24.8g, Protein 6.5g, Fat 3.1g. Find how much fibre, iron, calcium, zinc, magnesium, phosphorus, sodium, potassium, folic acid is present in Sprouted Kala Chana Ambti.

Click here to view kala chana amti recipe | sprouted kala chana ambti | healthy Maharashtrian amti | with 53 amazing images.

kala chana amti recipe | sprouted kala chana ambti | healthy Maharashtrian amti is a perfect blend of flavour and nourishment in a bowl. Learn how to make sprouted kala chana ambti .

Like sambhar is to Tamil Nadu, amti is to Maharashtra. Amti is a flavourful dal preparation that is frequently prepared in Maharashtrian households. It is a versatile dish with many variants, and this particular one is a sprouted kala chana ambti.

Healthy Maharashtrian amti is rich in fibre and protein due to the use of kala chana, which is sprouted to ease digestion and improve the nutritional profile. When cooked with a masala paste of onions and dry spices, this amti becomes quite irresistible, making it a perfect choice for weight-watchers who like to enjoy tasty and spicy food.

The fibre in this kala chana amti can be beneficial to diabetics and heart patients in managing blood sugar levels and blood cholesterol levels. Onions are a good source of antioxidant quercetin which is an added health boost to protect the heart.

Tips for kala chana amti. 1. Add the kala chana (along with water in which they were cooked). 2. Dry roast on a medium flame for 4 to 5 minutes or till the onions turn light brown in colour. Remember to keep stirring while roasting as there is no oil added. 3. Kala chana amti is spicy. So you can reduce the chilli powder from 1/2 tsp to 1/4 tsp chilli powder or skip it.

Is Sprouted Kala Chana Ambti healthy?

Yes, this is healthy. But restrictions apply to some.

Let's understand the Ingredients.

What's good.

1. Kala chana : Kala chana is a healthy addition to your diet. Being high in protein and fiberKala Chana a good option for those aspiring weight loss. Like most pulses and legumes, kala chana also abounds in fiber, thus helping to keep you full for hours. When cooked with other healthy ingredients, kala chana is suitable for heart disease as well. Diabetics too enjoy them in restricted quantities. Brimming with calcium, they support bone health and being a good source of iron, they help build red blood cells (RBC) and hemoglobin levels.

2. Onions (pyaz, kanda) :  Raw onions are a very valuable source of vitamin C – the immune building vitamin. Along with other phytonutrients from onions, it helps to build WBC (white blood cells) which serves as a line of defence against illness. Yes, it’s a source of many antioxidants, the most important one amongst them being Quercetin. The quercetin in Onions promotes production of HDL (good cholesterol) and lowers total cholesterol in the body. The sulphur in onions act as a blood thinner and prevents blood clotting too. This in turn would lower blood pressure and good for heart diabetics. Read the benefits of onions

3. Garlic : Garlic has been proven to lower cholesterol. The active ingredient allicin present in garlic aids in lowering blood pressure. Garlic is also alleged to help regulate blood glucose levels for diabetics. Garlic is great for the heart and circulatory system. Garlic has an antimicrobial, antiviral and antifungal function and can help in relieving common cold and other infections. The thiosulphate compound, Allicin found in garlic acts as a strong antioxidant and protects our body from damage of free radicals.  Read here for complete benefits of garlic

Can diabetics, heart patients and over weight individuals have Sprouted Kala Chana Ambti  ?

Yes, this recipe is good for diabetics, heart and weight loss. Kala chana is a healthy addition to your diet. Being high in protein and fiberKala Chana a good option for those aspiring weight loss. Like most pulses and legumes, kala chana also abounds in fiber, thus helping to keep you full for hours. When cooked with other healthy ingredients, kala chana is suitable for heart disease as well. 

What is a healthy accompaniment to the Sabzi?

We suggest a bajra roti, jowar rotiradish nachni roti recipe , basic ragi roti recipe, and whole wheat roti to make a healthy combination.

Jowar Roti

Jowar Roti

Can healthy individuals have Sprouted Kala Chana Ambti?

Yes, this recipe is healthy. 

Kala Chana Ambti is rich in below macronutrients, vitamins and minerals given in descending order (highest to lowest). 

  1. Fiber : Dietary fiber reduces the risk of heart disease, prevents the spike in blood sugar levels and hence super for diabetics. Consume more fruits, vegetables, moong, oats, matki, whole grains. 41% of RDA.
  2. Folic Acid (Vitamin B9): Folic acid is an essential vitamin required throughout pregnancy. Folic acid rich Indian foods (kabuli chana, chana dal, yellow moong dal, urad dal, tooval dal, til ). 35% of RDA.
  3. Phosphorus : Phosphorus rich Indian foods works closely with calcium to build bones. Phosphorus rich Indian foods like dairy products ( milk, paneer, curd), nuts, seeds, jowar, bajra, moong, matki, oats, ragi, wheat flour etc. 21% of RDA.
  4. Magnesium : Magnesium is required for formation of bones and teeth. It helps in the metabolism of calcium and potassium. magnesium rich Indian foods like leafy vegetables (palak, broccoli, kale), pulses ( rajma, chawli, moong ), nuts (walnuts, almonds) , cereals ( jowar, bajra, whole wheat flour, dalia). 20% of RDA.


How to burn 154 calories that come from one serving of Sprouted Kala Chana Ambti?

Walking (6 kmph)     =         46  mins
Running (11 kmph)     =          15  mins
Cycling (30 kmph)     =         21  mins
Swimming (2 kmph)     =         26  mins

Note: These values are approximate and calorie burning differs in each individual

Value per serving% Daily Values
Energy154 cal8%
Protein6.5 g12%
Carbohydrates24.8 g8%
Fiber10.2 g41%
Fat3.1 g5%
Cholesterol0 mg0%
Vitamin A77.5 mcg2%
Vitamin B1 (Thiamine)0.1 mg10%
Vitamin B2 (Riboflavin)0.1 mg9%
Vitamin B3 (Niacin)1.1 mg9%
Vitamin C13.7 mg34%
Vitamin E0.3 mg2%
Folic Acid (Vitamin B9)69.6 mcg35%
Calcium83 mg14%
Iron1.8 mg9%
Magnesium71.1 mg20%
Phosphorus125.7 mg21%
Sodium33.9 mg2%
Potassium352.7 mg8%
Zinc1.1 mg11%
Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
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Kala Chana Amti, Maharashtrian Kala Chana Ambti
 on 13 Sep 22 08:30 PM

I see the article does not mention what is one serving of sprouted kala Chana. Please tell us how many grams?
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Tarla Dalal    Thanks for the feedback !!! keep reviewing recipes and articles you loved.
15 Sep 22 03:12 PM