Kala Chana

Kala Chana, or black chickpeas, is not just a kitchen staple; it’s a nutritional powerhouse that has been cherished in various cuisines for centuries. It is a versatile legume that now not best tantalises your taste buds but additionally packs a powerful dietary punch. Past its pleasant taste and flexibility in cooking, Kala Chana offers a spectrum of fitness advantages. In this article, we will discuss the benefits of eating boiled, sprouted, and roasted Kala Chana

1. Sprouted Kala Chana: A Burst of Nutrients

Sprouting Kala Chana enhances its nutritional profile, making it a powerhouse of important vitamins and minerals. If you want to activate enzymes, increase fibre content, and boost the ranges of protein and antioxidants, sprout Kala Chana. Sprouted Kala Chana is not only easy to digest but also aids in better nutrient absorption. Sprouting Kala Chana takes its nutritional profile to another level, unlocking an array of health benefits

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Benefits of sprouted Kala Chana

1. Increased Nutrient Absorption: Sprouting enhances the bioavailability of nutrients levels of vitamins, minerals, and enzymes., making them more easily absorbed by the body.
2. Digestibility: Sprouted kala chana is easier to digest compared to its non-sprouted counterpart, and reduces antinutrients, making the legume more gut-friendly
3. Antioxidant Boost: Sprouted kala chana is rich in antioxidants, which play a crucial role in neutralizing harmful free radicals in the body. The overall health and fitness and chronic illnesses may be cured by the antioxidants 

How to make sprout Salad

Combine sprouted kala chana with chopped vegetables, drizzle with olive oil, lemon juice, and honey dressing. Toss in fresh mint leaves, season with salt and pepper, and enjoy a refreshing sprouted kala chana salad

2. Roasted Kala Chana: A Crunchy Snack

Craving a crunchy snack? Roasted kala chana is your guilt-free answer. Packed with protein and fibre, roasted chana not only satisfies your snack cravings but also keeps you full for longer periods. The roasting process adds a lovely crunch at the same time as keeping the legume’s nutritional goodness.

Roasting kala chana transforms it into a crispy and flavorful snack with its own set of health advantages:

1. Protein-Packed Snack: Roasted kala chana serves as a satisfying and healthy snack, providing a quick energy boost and staving off hunger between meals.
2. Weight Management: The combination of protein and fibre in roasted kala chana promotes a feeling of fullness, aiding in weight management by reducing overall calorie intake.
3. Rich in Minerals: The roasting manner allows it to hold vital minerals like iron, magnesium, and zinc, contributing to universal nice-being and helping diverse physical features.

How to make snack 

Coat roasted kala chana with a mixture of olive oil, chilli powder, cumin powder, chaat masala, and salt. Bake until crisp, and you have a spicy and nutritious roasted kala chana snack ready to enjoy.

3. Boiled Kala Chana: A Hearty Addition to Meals

To make an excellent addition to various dishes, boiled kala chana is a good choice  that softens the legume. This method keeps the herbal taste while allowing the legume to take in the flavours of the dish it’s introduced to.

Benefits of Boiled Kala Chana

1. High Fibre Content: Adequate quantity of Fibre is found in boiled kala chana that promotes digestive health and prevents constipation. Due to soluble fiber,  kala chana retains healthy levels of cholesterol.
2. Rich in Protein:  It is an ideal choice for vegetarians and vegans due to plant-based protein. The good quality protein content in Kala chana supports new muscle development and maintenance of old muscles. 
3. Regulates Blood Sugar: It is a good option for individuals who have diabetes, because it has complex carbohydrates in boiled kala chana that help in regulating blood sugar levels. Due to low glycemic index,  Kala chana helps in stopping fast spikes in blood sugar.

How to make Chaat with Boiled Kala Chana

Combine boiled kala chana with chopped vegetables, sprinkle chaat masala, cumin powder, and add a dash of lemon juice. Garnish with fresh coriander leaves for a delightful and healthy chaat.

Best for Athlete Consumption:– Black Chana is a good source of Protein, Iron and Fiber. It is a powerhouse of energy. This is the first choice of athletes in india. If any one consumes soaked or sprouted chana daily with gur (jaggery). It makes the body muscular and increases the physical power like a horse. You can consume a combination in the morning after a workout like Soaked Kala Chana with Gur (Jaggery), Boiled Kala Chana with Banana and Sprouted Kala Chana with Honey.

Conclusion:

Incorporating kala chana into your diet in various forms brings not only diversity but also a myriad of health benefits. Whether boiled, sprouted, or roasted, kala chana stands out as a dietary treasure trove that could gain your average fitness. So, next time you are planning your meals, take into account the numerous approaches you could revel in the advantages of kala chana and embark on a journey toward a more fit, tastier way of life

Frequently Asked Questions

1. Are black chickpeas healthy?

Yes! black chickpeas or kala chana is healthy due to its nutritional profile. It has Protein, Iron, Fibre, Calcium, Phosphorus, Potassium, Magnesium, Zink, Vitamin C and folate etc. These are very healthy for all age groups.

2. How much kala chana is safe per day?
Soak one handful black chana in water at night and eat these in the morning with Gur (jaggery). you can also sprout them. You can eat roasted chana and boiled chana more than soaked chana. you can increase your quantity as per your daily activity level and calorie intake. You can eat 3/4 cup kala chana daily.

3. Is Black chana heavy to digest?
Because black chana has more fibre content. Fibre does not digest and keep your stomach full for a long time. It is helpful to your bowel movement.

4. Which is better: soaked or boiled chickpeas?
Heat always destroys some nutrients, but makes it easy to digest and makes it tasty. Nutritional value increases in soaked chana than boiled chana but, not as easy to digest as boiled chickpeas. You can consume both soaked and boiled chickpeas without any issue.