What is Kabuli Chana, Chickpeas, Garbanzo, chole chana? glossary, uses, benefits 

🥜 Kabuli Chana (Chickpeas): The King of Legumes in the Indian Context

Kabuli Chana, commonly known internationally as chickpeas or garbanzo beans, holds an unrivalled position in the Indian culinary landscape. Distinguishable from the smaller, darker desi chana, Kabuli Chana is larger, lighter-colored, and smoother. It is a nutritional powerhouse, celebrated for its dense texture and mild, nutty flavour. Due to its high protein content, it is considered a cornerstone of the vegetarian Indian diet, providing essential amino acids that often substitute for meat.

Easy Availability and Affordability Across the Nation

The ubiquitous presence of Kabuli Chana across India is driven by its ease of availability and affordability. While traditionally grown in parts of India, global trade and large-scale domestic stocking ensure that it is readily available year-round in every market, from the smallest village kirana store to large city supermarkets. Its low cost relative to other protein sources makes it highly accessible to all economic classes, establishing it as a staple food that offers great nutritional value without straining the household budget.

The Heart of North Indian Cuisine

The most iconic use of Kabuli Chana is in North Indian cuisine, where it forms the basis of the globally famous Chole(or Chole Masala). This dish involves simmering the soaked and boiled chickpeas in a rich, tangy gravy made with tomatoes, onions, ginger, garlic, and a proprietary blend of spices. Chole Bhature, where the spicy chickpea curry is served alongside fluffy, deep-fried bread, is a quintessential, beloved Punjabi street food and festive meal, demonstrating the chana's importance in celebrations and casual dining alike.

Versatile Uses in Snacks and Accompaniments

Beyond the main curry, Kabuli Chana is ingeniously utilized across India in numerous snacks and accompaniments. It is frequently the star of various chaats, where the boiled chickpeas are mixed with tamarind chutney, mint chutney, yogurt, chopped onions, and spices to create a refreshing, tangy, and protein-packed snack. It is also ground into flour (often blended with other flours) for various preparations, and when boiled and tossed simply with lemon and salt, it becomes a quick, healthy mid-day protein booster.

Regional Applications Beyond the North

While Chole dominates the narrative, chickpeas are adapted to local flavors across other regions too. In parts of South India, they are used to make sundal, a quick, seasoned dish often prepared during festivals like Navratri, where the chickpeas are tempered with mustard seeds, curry leaves, and coconut. They can also be added to mixed vegetable curries and stews to enhance bulk and texture. This regional adaptability proves that Kabuli Chana is not confined to one cuisine but is a versatile ingredient throughout the sub-continent.

In summary, Kabuli Chana (Chickpeas) is a culinary and nutritional cornerstone in India. Its high protein content, low cost, and easy availability make it an indispensable food source for millions. From anchoring the rich, spicy flavors of Chole to providing a healthy base for tangy chaats, the humble chickpea embodies the adaptability and nutritional strength of traditional Indian vegetarian cooking.

How to select Kabuli Chana, Chickpeas, Garbanzo, chole chana

• Chickpeas is a versatile ingredient and a good source of protein. So, it is a good idea to stock some at all times.

• The beans are available year-round in canned or dried form.

• Canned chickpeas last for up to five years, and dried chickpeas can be stored, in an airtight container, almost indefinitely.

• Once cooked, chickpeas can be stored covered in the refrigerator for several days.

12 Ways to Use Kabuli Chana, Chickpeas, Garbanzo, chole chana

1. Chickpeas are a flavorful and healthful addition to several dishes, in both soaked and cooked form.

2. From stir-fries, dips, soups, salads to subzis and rice-based dishes, they can be used everywhere.

3. It is widely used in Middle-Eastern cuisine to make dips like hummus and starters like Falafel. Falafel can be stuffed inside pita pockets with a curd dressing to make healthy, sumptuous snacks like Falafel in Whole Wheat Pita Pockets.

4. Hummus is a traditional Lebanese dip served as a part of the mezze platter with Pita Bread, lavash or pickled vegetables. You can even enhance the taste of this authentic dip with the addition of different ingredients to make an assortment of hummus like Spicy Garlic Hummus, Tandoori Hummus, Parsley Hummus.

Hummus recipe | Lebanese dip | Indian style hummus | healthy hummus dip | 

Hummus recipe | Lebanese dip | Indian style hummus | healthy hummus dip

5. Soaked and sprouted chickpeas can also be used in salads. Sprouted Chana and Potato Salad with a peppy dressing is not only tasty but also, highly nutritious.

6. Mixed Sprouts Beetroot Healthy Lunch Veg Salad, Quinoa, Rocket Leaves and Chickpea Veg Salad, Three Bean Salad are some healthy salad options to incorporate in your diet.

7. Boil and add to cooked rice and season with your favourite seasonings to make a wonderful balanced meal. Kabuli Chana Biryani is a rich, unique blend of saffron-tinged rice layered with a tongue-tickling kabuli chana gravy, covered with foil, and baked for a while till the flavours meld to make an awesome one-dish meal. Also, you can make succulent koftas using kabuli chana and combine with rice to make Kabuli Chana Kofta Biryani.

8. Season with cumin seeds, garlic, chillies and ginger, toss in some colorful vegetables and add some spice powders and voila, you have a quick and tasty Kabuli Chana and Paneer with Mixed Vegetables subzi ready for lunch!

9. Boiled kabuli chana can also be used to make stuffing for patty and cutlets. Try this delicious corn and chick pea burger topped with crunchy lettuce, cucumber, onions and tomatoes and serve with spicy potato wedges, for a filling and delicious meal.

10. Maincourse dishes like Mixed Dal with Spinach and Kabuli Chana, Lemon Couscous with Vegetable Moroccan Curry, Achari Chana Pulao are some recipes you must try!

11. Punjabi Chole is a traditional dish from the North India. Eaten with Bhature as breakfast , you can also serve this Chole along with tikki, samosa to make mouth-watering chaats like Chole Tikki Chaat, Chole Samosa Chaat smeared with tangy chutneys, crunchy onions and crisp sev.

chole recipe | Punjabi chole | roadside chole | Punjabi chana masala |

chana palak recipe | chana palak masala | healthy heart palak chole sabzi |  One serving of chana palak delivers 111% folic acid, 125% vitamin A, 18% protein,  119% Vitamin C,  37% Calcium, 24% Iron, Magnesium 41%, 29% Phosphorus  of your Recommended Dietary Allowance ( RDA).

chana palak recipe | chana palak masala | healthy heart palak chole sabzi

12. Also, you can make lip-smacking snacks like Masala Chickpeas, Tava Chana that will tantalize your taste buds.

How to Store Kabuli Chana, Chickpeas, Garbanzo, chole chana

• Always store dry beans in a dry airtight container at room temperature.

• Do not store dry beans in the refrigerator.

• Once cooked, beans can be kept in the refrigerator in a covered container for up to 5 days and in an airtight container in the freezer for up to six months.

• Beans are best used within one year. After that, they can lose their moisture and take longer to soak and cook.

• Always rinse and sort beans before cooking. Beans and lentils can have very small stones, which have to be removed by hand.

Nutritional Information of Kabuli Chana, Chickpeas, Garbanzo, chole chana

One cup of cooked Kabuli Chana (White Chick Peas) is 82 grams. Nutritional details below.

295 Calories

14 grams of Protein

50 grams of Carbs

23.2 grams of Fibre

4.3 grams of Fat

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

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

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

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

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

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

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

10 Health Benefits of Kabuli Chana, Chickpeas, Garbanzo, chole chana

1. chickpeas 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.

Hummus recipe | Lebanese dip | Indian style hummus | healthy hummus dip | 

Hummus recipe | Lebanese dip | Indian style hummus | healthy hummus dip

2. kabuli chana is High in  Fiber :

Kabuli chana, also known as white chickpeas or garbanzo beans, is renowned for its impressive fiber content, making it a highly beneficial legume in the Indian diet and globally. A single cup of cooked Kabuli chana can provide a significant portion of the daily recommended dietary fiber intake for adults, often exceeding 10-12 grams. This fiber is a crucial component of a healthy diet, playing a multifaceted role in maintaining overall well-being, from digestive health to chronic disease prevention.

The fiber in Kabuli chana is a mix of both soluble and insoluble types. Soluble fiber dissolves in water to form a gel-like substance, which helps to slow down digestion and the absorption of carbohydrates. This is particularly advantageous for diabetics, as it prevents rapid spikes in blood sugar levels after meals, leading to a more stable glycemic response. Insoluble fiber, on the other hand, adds bulk to stool, aiding in regular bowel movements and preventing constipation, thus supporting overall digestive health and potentially reducing the risk of certain digestive disorders.

bean and capsicum salad recipe | rajma, kabuli chana salad | protein rich Indian rajma salad with bell peppers |  Rajma and kabuli chana both contain insoluble fibre.

bean and capsicum salad recipe | rajma, kabuli chana salad | protein rich Indian rajma salad with bell peppers

3. kabuli chana is Protein Rich :

Kabuli chana is a highly valued source of plant-based protein, making it an excellent dietary staple, especially for vegetarians, vegans, and anyone looking to diversify their protein intake beyond animal products. A typical 1-cup (164-gram) serving of cooked Kabuli chana contains approximately 14.5 grams of protein, a significant amount that contributes meaningfully to daily protein requirements. This rich protein content is crucial for various bodily functions, including muscle growth and repair, the production of enzymes and hormones, and supporting a robust immune system.

Moreover, the protein in Kabuli chana, when combined with other complementary plant-based foods like grains (e.g., rice or whole wheat bread), can provide a complete amino acid profile. While chickpeas themselves contain almost all essential amino acids, pairing them with grains helps ensure all nine essential amino acids are consumed, making for a highly nutritious and balanced meal. This makes Kabuli chana a versatile and foundational ingredient in achieving adequate protein intake within a plant-forward diet, contributing to satiety and overall metabolic health.

chana palak recipe | chana palak masala | healthy heart palak chole sabzi |  One serving of chana palak delivers 111% folic acid, 125% vitamin A, 18% protein,  119% Vitamin C,  37% Calcium, 24% Iron, Magnesium 41%, 29% Phosphorus  of your Recommended Dietary Allowance ( RDA).

chana palak recipe | chana palak masala | healthy heart palak chole sabzi

See 10 amazing benefits of kabuli chana

Glycemic Index of Kabuli Chana, Chick Peas

Chick Peas 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 dont spike your glucose level as they are absorbed slowly. Great for weight loss and diabetics as this is low in fat also.