Black Chickpea
Description
Black chickpea, also known as Bengal gram or kala chana, is a variety of chickpea that is darker in color and has a rough outer skin. A staple in Indian cuisine, it has been gaining popularity across the globe for its rich nutrient profile and versatility in cooking. Black chickpeas are smaller and firmer than their beige counterparts and offer a distinct, nutty flavor.
Common uses
Black chickpeas are commonly used in salads, soups, stews, and curries. They are also ground into flour, known as besan or gram flour, which is used to make flatbreads, pancakes, and fritters. Roasted black chickpeas are a popular snack in many cultures.
Nutritional value
Calories
One cup (about 164g) of cooked black chickpeas contains approximately 269 calories.
Protein
This same serving size offers around 14.5g of protein, equivalent to about 29% of the daily recommended intake.
Fat
Black chickpeas contain a low amount of fat, with around 4.2g per cup of cooked legumes.
Carbohydrates
With about 45g of carbohydrates per cup, they are a good source of energy.
Vitamins
Black chickpeas are a good source of B vitamins, particularly folate and thiamine.
Minerals
They are rich in minerals such as iron, phosphate, calcium, magnesium, manganese, zinc, and potassium.
Health benefits
Black chickpeas are beneficial for heart health due to their high fiber content which helps to reduce cholesterol levels. The legume is also known for its ability to regulate blood sugar, making it an excellent food choice for people with diabetes. Furthermore, their high protein content makes them a great addition to vegetarian and vegan diets.
Potential risks
Black chickpeas are generally safe to consume, but they can cause gastrointestinal discomfort in some individuals due to their high fiber content. As with all legumes, they should be consumed in moderation and properly prepared to reduce the risk of bloating and gas.
Common recipes
Common recipes include Indian dishes such as chana masala, hummus made with black chickpeas, and Mediterranean salads.
Cooking methods
Before cooking, black chickpeas should be soaked overnight to reduce cooking time. They can be boiled, steamed, sautéed, or roasted.
Pairing with other ingredients
Black chickpeas pair well with robust spices like cumin, coriander, and turmeric, as well as vegetables like tomatoes and spinach.
Summary
Black chickpeas are a versatile and nutritious ingredient suitable for various culinary applications. From traditional Indian dishes to modern salads and snacks, their presence in global cuisine is a testament to their rich flavor and health benefits. When included in a balanced diet, black chickpeas can contribute to overall health and wellness.