black chana calories 100 gram chana dal nutrition facts

Today, let’s talk about a superfood that is not only delicious but also packed with numerous health benefits - black chana. Also known as chickpeas or garbanzo beans, black chana is a nutrient-dense legume that has been a staple in many cuisines for centuries.

Black Chana Whole - A Nutritional Powerhouse

One look at the image above, and you can see why black chana is often referred to as a “superfood.” These small, round legumes are rich in essential vitamins, minerals, and dietary fiber, making them a must-have in a healthy diet.

Let’s take a closer look at the nutritional profile of black chana:

• Protein: Black chana is an excellent source of plant-based protein. 100 grams of chana dal contains around 17 grams of protein, making it a great choice for vegetarians and vegans.
• Fiber: Just a single serving of black chana can provide about half of your daily recommended fiber intake. High fiber content aids digestion, promotes satiety, and helps maintain healthy cholesterol levels.
• Complex Carbohydrates: The complex carbohydrates present in black chana are absorbed slowly by the body, providing a steady release of energy and preventing blood sugar spikes.
• Vitamins and Minerals: Black chana is a powerhouse of essential vitamins and minerals, including folate, iron, magnesium, potassium, and B vitamins. These nutrients play a crucial role in maintaining overall health and well-being.

Diverse Culinary Uses

Whether you prefer to cook it as a stand-alone dish or use it as an ingredient in various recipes, black chana can be a versatile addition to your kitchen.

Here are some delicious ways to incorporate black chana into your meals:

• Curries and Stews: Black chana adds a depth of flavor and texture to curries and stews. Its nutty taste blends well with spices, making it a perfect choice for traditional Indian dishes like chana masala.
• Salads and Sides: Sprinkle some boiled black chana on top of salads to add a protein punch. You can also toss them with roasted vegetables for a nutritious side dish.
• Hummus and Dips: Blend cooked black chana with tahini, garlic, lemon juice, and olive oil to create a delectable homemade hummus or a flavorful dip.
• Baked Goods: Use black chana flour as a gluten-free alternative in baking. It adds a subtle nutty flavor and a protein boost to your favorite breads and muffins.

Why Choose Black Chana?

Not only does black chana taste great and offer a wide range of culinary possibilities, but it also comes with several health benefits:

• Heart Health: The high fiber and low glycemic index of black chana contribute to heart health by regulating blood sugar levels and reducing the risk of cardiovascular diseases.
• Weight Management: The combination of protein and fiber in black chana helps you feel fuller for longer, preventing overeating and aiding in weight management.
• Digestive Health: The fiber content of black chana supports a healthy digestive system by promoting regular bowel movements and preventing constipation.
• Diabetes Control: Black chana has a low glycemic index, which means it releases sugar into the bloodstream slowly, preventing sudden spikes in blood glucose levels.
• Bone Health: The presence of essential minerals like calcium, magnesium, and phosphorus in black chana contributes to maintaining healthy bones and preventing osteoporosis.

With its delectable taste, versatility, and impressive health benefits, black chana is undoubtedly a gem in the world of superfoods. So, next time you’re planning your meals, make sure to include this nutritional powerhouse for a wholesome and satisfying dining experience.

References:

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