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Kala chana, or black chickpeas, is popularly used in India, for its nutritional benefits. During festivals, especially during Navratri, it is offered as prasad (sacred food) in religious rituals and is celebrated for its high protein and fiber content. It is a staple in many households and is consumed in various forms, including curries, soups, salads, and snacks.
Kala chana is also used in sprouted form for salads and as a protein-rich addition to vegetarian diets. Of the several ways kala chana is consumed, its soup is highly prized. Here are six benefits of kala chana soup you must know: Kala chana soup is rich in dietary fibers that helps maintain digestive health.
It prevents constipation and always keeps one's gut healthy by encouraging the good bacteria growth in the intestine. It also keeps one fuller for longer, thus preventing overeating and helping someone manage their weight. Because kala chana has a low GI, its soup is beneficial for diabetes patients.
Low GI foods release glucose slowly into the bloodstream, and hence, it avoids rapid increase in the level of blood sugar. Fiber in kala chana slows down the absorption of carbohydrates and regular consumption of this soup could support better control of blood glucose and greater insulin sensitivity. Kala chana has plenty of necessary nutrients like magnesium, folate, and potassium.
Magnesium and potassium help to control blood pressure levels in the body. Folate also prevents the increase in the levels of homocysteine - an amino acid associated with cardiovascular diseases. Soup made from kala chana can help reduce the risk of heart-related problems like hypertension and heart disease.
Kala chana is full of numerous vital nutrients such as iron, calcium, and antioxidants. Iron can prevent anemia and retain the energy level among women. 100-gram of boiled kala chana contains about 2.
9 mg of iron, which would meet around 16% of the daily needs for women, making it a rich source for women. Calcium benefits the bones, while antioxidants such as flavonoids help in the reduction of inflammation and provide protection against oxidative stress, thus promoting good health. Key nutrients in Kala Chana Kala chana contains 8-9 grams of protein per 100 grams.
It is rich in dietary fiber; 100 grams of kala chana holds 7-8 grams per 100 grams, making it extremely good for digestion and satiety. Kala chana is a good source of iron, carrying 2.9mg of iron per 100 grams.
100 grams of kala chana also carries a good amount of magnesium (48 mg), potassium (291 mg) and folate (172 mcg). The peel of kala chana is rich in dietary fiber , which offers several health benefits. Consuming kala chana with its peel aids digestion by promoting regular bowel movements and preventing constipation.
The fiber in the peel also helps in maintaining healthy cholesterol levels, which supports heart health. Kala chana peel has antioxidant properties that protect the body from oxidative stress and inflammation. These antioxidants can strengthen the immune system and reduce the risk of chronic diseases.
Including kala chana with its peel in your diet enhances the nutritional value and contributes to overall well-being. How to prepare Kala Chana soup Ingredients: 1 cup boiled kala chana 1 onion, finely chopped (optional) 1 tomato, finely chopped 2-3 garlic cloves, minced (optional) 1-inch piece of ginger chopped 1-2 green chilies, chopped (optional) 1 teaspoon cumin seeds 1 teaspoon turmeric powder 1 teaspoon coriander powder Salt and pepper to taste Fresh coriander leaves for garnish 1 tablespoon oil or ghee Preparation: Soak the kala chana overnight or for at least 8 hours. In a pressure cooker, add the soaked kala chana with enough water and cook for 20-25 minutes or until soft.
In a large pot, heat oil or ghee and add cumin seeds and allow them to splutter. Add chopped onions, garlic, ginger, green chilies and sauté until the onions turn golden brown (avoid onion and garlic if you are cooking it for prasad). Add chopped tomatoes, turmeric, coriander powder, salt, pepper and cook until the tomatoes become soft and blend well with the spices.
Add the boiled kala chana along with the water or vegetable broth. Let the soup simmer for 10-15 minutes to allow the flavors to blend. Garnish with fresh coriander leaves and serve hot.
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