The presence of soluble fiber, high protein and iron content also aid in proper management of sugar levels in the body.
I am so glad to announce that Shailja of Sweet & Savory by Shailja, Prachi of Divine Spice Box and Sarika of The Taste of the World have joined me in the journey of DTF (Diabetes Friendly Thursdays). It’s going to be a promising journey for sure, blogging to create a difference in the eating habits of Diabetics and Pre-diabetics, generating recipes and awareness. Do join the Diabetes awareness Recipes, whenever it is convinient for you. Find their recipes towards the end for more recipe ideas for the week.
Kala chana aka Bengal-Gram or Black chick peas are native to India and first cousins of middle eastern Chickpeas. It is used in Indian curries, sprouted for the use in salads, boiled & crushed to make kebabs & cutlets, and in many more forms. There is no end to the imagination.
Originally, the black grams are boiled. They are then pressed down to flatten and are fried for the final product. The street vendors use fried Chana. When they gained popularity as health food, they became available as dry roasted snack in the market but at a “hot” price. Today, I bring a healthy treat and at almost no price. Such a doable recipe and fun to make and eat!
Kitchen Equipments Required
Oven, baking tray, a smasher or spoon or rolling pin, a mixing bowl, chopping board, knife.
Kala chana / Black gram – 1 cup, boiled
Oil – 1 tsp
Red chili powder and Salt to taste
Garam masala or Chaat masala – 1/2 to 1 tsp
Onion – 1/2 cup, finely chopped
Green chillies – 1, chopped fine
Cilantro/Coriander leaves – 1/4 cup, washed and chopped fine.
Cucumber – 1/2 cup, chopped fine, optional.
Lemon juice – 1 lemon or 1 tbsp or to taste.
1. Preheat the oven at 350*F / 180*C.
2. Drain the boiled chana completely and spread it out on paper towel and let air dry for 10-15 minutes.
3. Now toss them in 1 tsp of oil and some salt. Spread them out in a baking tray. Take a spoon and press the Chana with some pressure to flatten these a bit. You may flatten these with a smasher or rolling pin too.
4. When all of it is flattened, place the baking tray in the oven and bake these flattened chana for 18-20 minutes. They will be darker and look dry and slightly popped. Cool them to the room temperature.
5. These are ready. They can be consumed as is for the snacking. 1/4 cup is recommended at a time. Please consult your dietician.
6. To make a hot and spicy snack mix, add the roasted chana to the bowl along with onions, cucumbers, chili, cilantro, spices and lemon juice. Toss it well. Enjoy the delicious and yummy, diabetes friendly snack at a very low cost and convenience of your home and hygiene.
Recipe Ideas from Shailja and Prachi for DFT this week.
Other Health Benefits of Kala Chana
General Nutritional Breakdown of 1 cup Kala Chana or Black Gram.
rbohydrates – 45 gms
A diet rich in fiber may lower your risk of heart disease, diabetes, cancer obesity and digestive problems. Vitamin B-6 and thiamin aid with energy metabolism and with the production of hormones and neurotransmitters. A high intake of minerals like iron, calcium, copper and manganese may lower the risk of osteoporosis, diabetes, anemia and arthritis.
Refer to this article for more details on Livestrong.
Other health benefits of Kala Chana; source – The Health Site.
These also help in relieving mood changes during menstruation and post-menopausal symptoms in women.
This legume helps in maintaining proper electrolyte balance in the body due to the presence of potassium and magnesium in it.
4. High fiber content prevents Digestive Disorders.
contain high amounts of magnesium and folate which helps in strengthening the blood vessels along with lowering bad cholesterol (LDL – Low density lipoproteins) levels in the body.