Chickpeas: Benefits and Uses With Savoury Recipes!

Author Name: Dishit Nathwani 

Address:– Teliya Mill Gate No 2, Opp Century Market, Nr Prem Darwaja, Kalupur-06, Ahmedabad 

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Roasted Chana

Chickpeas, alternatively called garbanzo beans are a great source of protein. This certain type of legume has many varieties but, in this article, we’ll analyze the benefits and uses of certain black chickpeas, that is commonly called ‘Chana’ in India. These are consumed as snacks and are widely popular in India. also manufactured as packaged products due to their popularity, you can find preparations such as Roasted chana.

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Nutrition Values: ·        

• Calories: 267 
• Protein: 14.4 g ·        
• Fat: 4.2g ·        
• Carbs: 44.7g ·        
• Fiber: 12.5g ·        
• Calcium: 80.4mg ·        
• Beta Carotene: 26.2mcg

Benefits: 

Black chickpeas contain high amounts of nutrients and protein that promotes strong bone structure and muscle health, preventing the risk of Osteoporosis. It is a widely accepted Vegan choice as it compensates the protein for those who follow a plant-based diet. 

Anti- diabetic: 

Chickpeas are loaded with fiber, which benefits people with Diabetes and reduces inflammation. It also lowers blood glucose levels and lowers the risk of developing Type 2 diabetes. Potassium is another constituent found in dry chana that lowers the high blood pressure. On the other hand, canned chickpeas are sometimes salted and high in sodium. It is extremely important to check the sodium levels before intake. It also helps with Anaemia. 

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Maintains heart-health: 

The Iron, magnesium and selenium support cardiovascular health by lowering the blood cholesterol levels. Chickpeas are completely devoid of cholesterol. Another excuse to add chickpeas in your diet!

Reduces risk of Cancer: 

The selenium and beta carotene present in Chickpea helps remove the free radicals from the body, acting as anti-cancer agents. Helps Cognitive ailments: Selenium deficiency often leads to cognitive ailments, consuming chickpeas is an effective way of supporting cognitive health. The fiber also reduces the risk of colorectal cancer. Chickpeas help significantly improve the metabolism functions. The choline found in Chickpeas positively affects the nervous system of the brain, consequently affecting the moods, even learning and memory as well. 

As a meat substitute and weight management: Chickpeas proactively helps people trying to lose weight. It has similar properties as animal protein that makes the stomach feel fuller for a long time, reducing the calorie intake.

How to Prepare Dry Chana? 

Dry Chana is a very popular snack all over India. We occasionally find ourselves munching this tasty preparation during our leisure times. It is made by stir frying chickpeas with various spices and herbs. Here’s how to prepare it.

1. The chickpeas are sorted and washed as the first step for eliminating the impurities. 
2. Then they are soaked in water, generally overnight in order to soften the texture. These soaked chanas can easily absorb the flavour after softening. 
3. You can use a pressure cooker or simply simmer them in a pan full of water until it becomes soft and mushy. 
4. Heating Oil in a pan, add cumin, green chilli, hing, curry leaves. Add ginger garlic paste and fry them for a minute or two until the raw smell is eliminated. 
5. Add the previously cooked chickpeas with a dash of turmeric, salt and garam masala. Sauté for a while. 
6. Add some water as it will help the chickpea to absorb the spicy flavour. Wait until it is well-coated. Your Dry chana is now ready to be served. It goes well with Indian preparations such as Rice or Rotis. 

How to prepare Roasted Chana? Just as dry chana, roasted chana is a widely popular snack. Here are the steps on how to prepare it. 

1. Mix the black chickpeas with salt (1 tbsp), turmeric powder and water. Rest it for 40-45 minutes aside. 
2. Next, strain the water with a strainer and keep it aside for another 15 minutes. 
3. After preheating the cooking pot for 7-8 minutes, fry the chana on a medium to high flame for 7-8 minutes. Stir occasionally. 
4. You’ll know it is ready to serve when the grains start to make a popping sound.

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