Description
Black Chickpeas:
Description:
- Appearance: Small, angular chickpeas with a rough outer texture.
- Size: Regular size Bengal Gram (Desi Chana) typically measures around 6-7 millimeters in diamete
- Large size Bengal Gram (Desi Chana) generally measures around 8-10 millimeters in diameter.
- Color: Dark brown or tan with variations.
- Texture: Firmer and more grainy compared to Kabuli Channa.
- Uses: Commonly used in Indian cuisine, especially in curries, soups, salads, and snacks.
Nutritional Profile (per 100g cooked Bengal Gram)
- Calories: Approximately 164 kcal
- Carbohydrates: 27 g
- Dietary Fiber: 8 g
- Protein: 9 g
- Fat: 3 g
- Vitamin B6: 0.1 mg (6% DV)
- Folate: 172 µg (43% DV)
- Iron: 2.9 mg (16% DV)
- Magnesium: 48 mg (12% DV)
- Potassium: 291 mg (6% DV)
Health Benefits
- High in Protein: Black Chickpeas are essential for muscle repair and growth.
- Rich in Fiber: Black Chickpeas promotes digestive health and helps maintain healthy cholesterol levels.
- Source of Essential Minerals: Includes iron for oxygen transport and potassium for heart health.
- Provides B Vitamins: Supports energy metabolism and nervous system function.
- Antioxidant Properties: Helps protect cells from damage caused by free radicals.
Culinary Uses
- Curries and Stews: Black Chickpeas are used in dishes like chana masala (spicy chickpea curry) and soups.
- Snacks: Roasted Bengal Gram (chana) is a popular snack.
- Salads: Adds protein and texture to salads.
- Dips and Spreads: Ground into hummus or used in falafel.
Cooking Tips
- Soaking: Soak overnight to reduce cooking time and improve digestibility.
- Boiling: Cook in boiling water until tender (about 1-1.5 hours) or use a pressure cooker for faster cooking.
Storage
- Dried Chickpeas: Store in a cool, dry place in an airtight container for up to one year.
- Cooked Chickpeas: Refrigerate in a sealed container for up to 3 days or freeze for longer storage.
Bengal Gram (Desi Chana) is valued not only for its versatility in cooking but also for its nutritional benefits, making it a staple in many cuisines around the world.
