Kabuli chana, also known as chickpeas or garbanzo beans, is a versatile legume that is widely used in various cuisines around the world. It is native to the Mediterranean region but is now cultivated in many parts of the world, including India, Pakistan.
Kabuli chana is highly nutritious and is an excellent source of plant-based protein. A 100-gram serving of boiled kabuli chana contains approximately 164 calories. This makes it a healthy and filling option for those looking to maintain a balanced diet.
In addition to being low in calories, kabuli chana is also rich in dietary fiber. A 100-gram serving provides around 8 grams of fiber, which aids in digestion and helps promote a feeling of fullness, making it a great choice for weight management.
Kabuli chana is packed with essential vitamins and minerals. It is a good source of iron, magnesium, phosphorus, and folate. Iron is crucial for oxygen transport in the body, while magnesium and phosphorus contribute to bone health.
Another interesting fact about kabuli chana is its low glycemic index. This means that it does not cause a rapid spike in blood sugar levels. It is considered a good carbohydrate option for individuals with diabetes or those looking to their blood sugar levels.
Kabuli chana is known for its antioxidant properties. It contains various antioxidants, such as flavonoids and polyphenols, which help protect the body against oxidative stress and inflammation. Antioxidants are important for overall health.
Kabuli chana is a good source of plant-based protein for vegetarians and vegans. Protein is essential for the growth and repair of tissues, and incorporating kabuli chana into a balanced diet can help meet the body's protein needs.
Roasted kabuli chana makes for a delicious and healthy snack. By roasting them with minimal oil and adding spices, you can create a crunchy and flavorful snack that is high in protein and fiber.
Kabuli chana can be used in a variety of dishes, including salads, soups, stews, and curries. It can be mashed and formed into patties to make vegetarian burgers or ground into flour to make gluten-free flatbreads.
In some cultures, kabuli chana is sprouted before consumption. Sprouting increases the nutrient content of the chana and makes it easier to digest. Sprouted kabuli chana can be added to salads or eaten as a snack.