Kala Chana is the popular black Indian chickpeas. It is low in fat but a high source of protein and fiber. Kala Chana is enriched with vitamin B6, C, folate, niacin, riboflavin, and thiamin. It also contains minerals like copper, iron, manganese, and phosphorus.
Health benefits of Kala Chana
The nutritional profile of Kala Chana is such that it promotes muscle mass, boosts the immune system, regulates diabetes, and improves hair, skin, and nail health.
How to consume Kala Chana
The most popular recipes using Kala Chana are dry Kala Chana and the Kala Chana curry. Some people even dish out a nourishing Kala Chana soup in winters.
The yummy dry Kala Chana is super easy to make. In the local dialect, dry Chana is called sukha Kala Chana where sukha means ‘dry’.
The sukha Kala Chana recipe is an integral part of Ashtami prasad for Kanjak or Kanya puja during Navratri. Dry Kala Chana is served with poori and sooji halwa as Ashtami prasad.
Kala Chana can also be incorporated into your dietary regime regularly. Once you have the boiled black chickpeas ready, the dry Kala Chana recipe takes only 10 minutes to prepare.
You can also eat boiled Kala Chana as a salad or munch it as a snack. Just add chopped onions, tomatoes, coriander, salt, pepper, and lime to enjoy a healthy treat!
Kala Chana is a versatile legume that can also be used as sprouts in salads.
Dry Kala Chana Recipe
Ingredients
- Kala Chana- 2 cups
- Cumin seeds- 1 tsp
- Ajwain- 1 tsp
- Hing- 2 pinches
- Cumin powder- 1 tsp
- Garam masala- 1 tsp
- Coriander powder-1 tsp
- Red chili powder- ½ tsp
- Amchur powder-1 tsp
- Black salt- as per taste
- Ginger grated- 2 tsp
- Garlic cloves- 2, finely chopped
- Green chilis- 2, finely chopped
- Coriander leaves- finely chopped, for garnishing.
Black chickpeas are highly nutritious but heavy to digest. Therefore, one can add ajwain, hing, and ginger to the recipe to aid digestion.
Soaking and Cooking Kala Chana:
1) Thoroughly wash dry chana in cold water.
2) Then soak the washed chanas in water for 7-8 hours or overnight. The water level should be 2-3 inches above the beans.
2) Once soaked overnight, discard the soaked water. Pressure cook the chana in freshwater until soft. The chanas should be easily pressed, once boiled.
Preparation:
1) Heat oil in a thick-bottomed pan. Once hot, add ajwain, hing, and cumin seeds.
2) Once ajwain and cumin seeds sizzle, add grated ginger, chopped garlic, and green chili. Saute till the garlic turns golden and the raw smell of ginger fades away (40-50 seconds).
3) Next, add boiled Kala Chana along with only ½ cup of boiled water. You can drink the rest of the water after adding a pinch of black salt to it. Or, use it to knead the dough for roti or parathas. One can also use this water in other gravy dishes.
4) Now add cumin powder, garam masala, coriander powder, red chili powder, amchur powder, and black salt to the pan with boiled Kala Chana.
5) Mix everything well and let it simmer on low-medium heat till all the moisture evaporates. A thick gravy coated with Kala Chana will be left.
6) Remove from the stove. Sprinkle with chopped cilantro and serve.
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