Kala Chana Chaat | Low Calorie Black Chana For Weight Loss

Looking for a delicious and tangy meal that’s also low in calories? This Kala Chana Chaat recipe is not only 270 calories and bursting with flavors to serve as a perfect low-calorie option for weight loss.

Packed with protein-rich chickpeas, fresh veggies, and zesty spices, this chaat is a delightful mix of textures and tastes. Whether you’re aiming to loose some weight or just want a nutritious, yummy dish, this Kala Chana Chaat will become your go-to meal.

Enjoy a bowl full of health and flavor without compromising on your dietary goals!

What is kala chana?

Kala chana are small, dark brown to black colored chickpeas commonly used in South Asian cuisines. Kala chana, or black chickpeas, are smaller and have a firmer texture compared to regular chickpeas (kabuli chana or white chickpeas). They also have a slightly nuttier flavor.

Kala Chana Nutrition & Health Benefits

Yes, kala chana (black chickpeas) are highly nutritious and offer a variety of health benefits due to their rich nutrient profile:

1. Protein:
   • Kala chana are an excellent source of plant-based protein. A 100g serving of boiled kala chana provides approximately 8.86 grams of protein.
2. Fiber:
   • They are high in dietary fiber, which aids in digestion and helps maintain bowel health. A 100g serving of boiled kala chana contains about 5.4 grams of dietary fiber.
3. Vitamins:
   • Kala chana are particularly rich in vitamins, especially folate (vitamin B9) and vitamin B6. Folate is essential for DNA synthesis and cell growth, while vitamin B6 is important for brain function and maintaining hormone balance.
4. Minerals:
   • They are a good source of essential minerals such as iron, phosphorus, and manganese:
     • Iron: Important for oxygen transport in the blood and overall energy metabolism.
     • Phosphorus: Plays a key role in bone health and energy production.
     • Manganese: Necessary for antioxidant defense, metabolism, and bone development.
5. Low Glycemic Index (GI):
   • Kala chana have a low glycemic index, which means they cause a slower rise in blood glucose levels compared to high-GI foods. This makes them beneficial for managing blood sugar levels and reducing the risk of insulin resistance.
6. Other Nutrients:
   • Kala chana also provide smaller amounts of other essential nutrients such as potassium, magnesium, zinc, and vitamin C, which contribute to overall health and well-being.

Incorporating kala chana into your diet can provide significant nutritional benefits, supporting overall health, digestion, and energy levels. They are a versatile ingredient that can be used in a variety of dishes to enhance both flavor and nutrition.

Kala Chana Chaat Ingredients

Here’s the few simple things you need:

• 125g raw small black chickpeas (boiled with ginger & garlic)
• 1 medium onion (approximately 100g)
• 2 medium potatoes (approximately 300g total)
• 2 medium tomatoes (approximately 300g total)
• 12g mint leaves (about 1/2 cup)
• 12g fresh green coriander (about 1/2 cup)
• 10g shan fruit chat masala
• 120g imli (tamarind) chutney
• 1/2 teaspoon black salt optional
• Lemon juice optional

How To Make Kala Chana Chat For Weight Loss

Here are the instructions for making Kala Chana Chat:

1. Prepare the Chickpeas:
   • Soak 125g of raw small black chickpeas overnight.
   • Drain and rinse the soaked chickpeas.
   • Boil or pressure cook the chickpeas with salt, fresh crushed ginger, and garlic until they are tender.
2. Prepare the Vegetables:
   • Peel and finely chop 1 medium onion.
   • Peel and chop 2 medium potatoes into small cubes. Once boiled, strain and cool.
   • Chop 2 medium tomatoes into small cubes.
   • Finely chop 12g of fresh mint leaves (about 1/2 cup).
   • Finely chop 12g of fresh green coriander leaves (about 1/2 cup).
3. Mix the Ingredients:
   • In a large mixing bowl, combine the boiled chickpeas and potatoes, chopped onions, tomatoes, mint and coriander leaves.
   • Add 10g of shan fruit chat masala over the mixture.
   • Pour 120g of imli (tamarind) chutney into the bowl.
   • Add 1/4 teaspoon of black salt and some lemon juice. This is optional.
4. Toss and Serve:
   • Mix all the ingredients thoroughly until well combined.
   • Divide into 4 portions.
   • Serve immediately as a refreshing and flavorful salad or snack. You can refrigerate for 2 days.

Kala Chana Nutrition

Here’s the nutrition information for 100g of raw black chickpeas, referencing USDA data:

• Calories: 364
• Carbohydrates: 61g
• Protein: 19g
• Fat: 6g
• Fiber: 17.1g

(Source: USDA National Nutrient Database)

Black Chana For Weight Loss

Black chana, or black chickpeas, can be beneficial for weight loss due to several reasons:

1. High in Protein: Black chana is rich in protein, with approximately 19 grams per 100 grams of raw chickpeas. Protein helps to increase satiety, reduce appetite, and support muscle maintenance during weight loss.
2. High in Fiber: Black chana is a good source of dietary fiber, providing about 17.1 grams per 100 grams. Fiber promotes feelings of fullness, slows down digestion, and helps regulate blood sugar levels, which can aid in weight management.
3. Low Glycemic Index: Black chana has a low glycemic index (GI), meaning it releases glucose slowly into the bloodstream. Low-GI foods can help control hunger and reduce cravings, which is beneficial for weight loss.
4. Nutrient-Dense: In addition to protein and fiber, black chana is packed with essential nutrients such as iron, phosphorus, manganese, and vitamins like folate and vitamin B6. These nutrients support overall health and energy levels, which are important for maintaining an active lifestyle during weight loss.
5. Versatile in Cooking: Black chana can be used in a variety of dishes including salads, soups, curries, and snacks like chaat. It provides a nutritious and filling ingredient that can replace higher-calorie foods in meals, supporting a balanced diet for weight loss.
6. Controlled Sodium Levels: When preparing black chana at home, you can control the amount of sodium added during cooking compared to canned varieties, making it a healthier option.

Incorporating black chana into your diet can contribute to weight loss efforts by providing a satisfying, nutrient-rich food that supports satiety and overall health.

Kala Chana Chaat: Nutrition Information

Black Chickpeas: Substitutions or modifications

If you prefer to switch black chickpeas for other legumes, here are some options:

• Regular Chickpeas: Use regular chickpeas (kabuli chana) either boiled at home or canned for convenience.
• Kidney Beans: Red kidney beans (rajma) add color and texture to your chat.
• Black-eyed Peas: Also known as lobia, these peas offer a mild flavor and soft texture.
• Black Beans: These beans bring a rich color and hearty texture to your dish.

Mixing any of these legumes creates a vibrant and nutritious chat. Enjoy experimenting with different combinations!

For more delicious low calorie Pakistani recipes, check out my collection here.

Kala Chana Chaat | Low Calorie Black Chana For Weight Loss

The Ovenist

This Kala Chana Chaat recipe is not only 270 calories and bursting with flavors to serve as a perfect low-calorie option for weight loss.

Print Recipe Pin Recipe

Servings 4

Ingredients

  

• 125 g raw small black chickpeas boiled with ginger & garlic
• 1 medium onion approximately 100g
• 2 medium potatoes approximately 300g total
• 2 medium tomatoes approximately 300g total
• 12 g mint leaves about 1/2 cup
• 12 g fresh green coriander about 1/2 cup
• 10 g shan fruit chat masala
• 120 g imli tamarind chutney
• 1/2 teaspoon black salt optional
• Lemon juice optional

Instructions

 

Prepare the Chickpeas:

• Soak 125g of raw small black chickpeas overnight.
• Drain and rinse the soaked chickpeas.
• Boil or pressure cook the chickpeas with salt, fresh crushed ginger, and garlic until they are tender.

Prepare the Vegetables:

• Peel and finely chop 1 medium onion.
• Peel and chop 2 medium potatoes into small cubes. Once boiled, strain and cool.
• Chop 2 medium tomatoes into small cubes.
• Finely chop 12g of fresh mint leaves (about 1/2 cup).
• Finely chop 12g of fresh green coriander leaves (about 1/2 cup).

Mix the Ingredients:

• In a large mixing bowl, combine the boiled chickpeas and potatoes, chopped onions, tomatoes, mint and coriander leaves.
• Add 10g of shan fruit chat masala over the mixture.
• Pour 120g of imli (tamarind) chutney into the bowl.
• Add 1/4 teaspoon of black salt and some lemon juice. This is optional.

Toss and Serve:

• Mix all the ingredients thoroughly until well combined.
• Divide into 4 portions.
• Serve immediately as a refreshing and flavorful salad or snack. You can refrigerate for 2 days.

Frequently Asked Questions

What’s the difference between white and black chickpeas?

White chickpeas, commonly known as kabuli or garbanzo beans, are larger and have a creamy texture with a mild nutty flavor. They are often used in Mediterranean and Middle Eastern cuisines, such as hummus or salads.

Black chickpeas, also known as kala chana, are smaller and have a firmer texture with a slightly nuttier taste compared to white chickpeas. They are popular in South Asian cuisines and are often used in dishes like curries, chaats, and snacks.

Both varieties are nutritious, high in protein and fiber, and can be used interchangeably in recipes depending on the desired texture and flavor profile.

What is kala chana in English?

In English, “kala chana” translates to “black chickpeas.”

What dishes are kala chanay used in?

Kala chana are used in a variety of dishes including curries, chaats (snacks), salads, and soups. They are popular in Indian, Pakistani, and Bangladeshi cuisines.

Are kalay chanay healthy?

Yes, kala chana are highly nutritious. They are rich in protein, fiber, vitamins (especially folate and vitamin B6), and minerals such as iron, phosphorus, and manganese.

How do you cook kalay chany?

Kala chana are typically soaked overnight and then cooked by boiling or pressure cooking until tender. They can be used in both dry and gravy-based dishes.

What is black chana salad?

Black chana salad or black chana chaat is essentially another name for kala chana chat. Both dishes feature boiled black chickpeas (kala chana) as the main ingredient. They are popular in South Asian cuisines for their nutritious profile and delicious flavors. The salad version typically includes chopped onions, tomatoes, green chilies, and fresh cilantro. Seasonings like salt, black salt for a distinctive flavor, and chaat masala for tanginess are commonly used. Whether you call it black chana salad or kala chana chat, both dishes offer a delightful blend of textures and flavors, perfect for a healthy and satisfying meal or snack.

For more delicious low calorie Pakistani recipes, check out my collection here.