Desi Chana

Chickpeas or kala chana (for the Desi variety in Hindi), they are a type of legume with a nutty flavor and firm texture. They are a nutritional powerhouse and a staple in many cuisines around the world.

These are smaller, angular, and have a thicker, rough coat that ranges in color from light tan and speckled to solid black. They are more commonly grown in the Indian subcontinent, Ethiopia, Mexico, and Iran. Desi chickpeas have a higher fiber content and a lower glycemic index compared to Kabuli chickpeas. When split with the skin removed, they are known as "chana dal."

Chickpeas are highly nutritious, providing a good source of:

Protein: They are an excellent source of plant-based protein, making them a great choice for vegetarians and vegans. A 1-cup (164 grams) serving of cooked chickpeas provides around 14.5 grams of protein, contributing significantly to daily protein needs.

Fiber: They are packed with dietary fiber, both soluble and insoluble, which aids in digestion, helps regulate blood sugar levels, promotes feelings of fullness, and can help lower cholesterol.

Vitamins: Chickpeas are a good source of folate (vitamin B9), thiamine (vitamin B1), niacin (vitamin B3), vitamin B6, vitamin C, vitamin E, and vitamin K.

Minerals: They are rich in essential minerals like iron, phosphorus, potassium, magnesium, zinc, copper, manganese, calcium, and selenium.

Antioxidants: Chickpeas contain various antioxidants, including phenolic acids, flavonoids (like quercetin), and carotenoids, which help protect the body against cell damage.

Healthy Fats: They contain a small amount of healthy monounsaturated and polyunsaturated fats.

Complex Carbohydrates: The carbohydrates in chickpeas are digested slowly due to their fiber content, which helps in maintaining stable blood sugar levels.

A 1-cup serving of cooked chickpeas (approximately 164 grams) contains roughly: