Black Kadala 15 Grams
Lunch • India
How to Make Black Kadala 15 Grams (Traditional & Healthy Version)
Black Kadala, also known as Kala Chana, is a beloved legume-based dish from South India, especially Kerala. Traditionally served with puttu or rice during lunch, Black Kadala curry is a staple in many Malayali homes and is cherished for its earthy flavor, rich aroma, and satisfying texture. The term '15 Grams' refers to a portion size, making it an excellent choice for those tracking calories and macronutrients. The dish features black chickpeas (kadala), slow-cooked with fragrant Indian spices like mustard seeds, curry leaves, and coconut. It is both protein-rich and fiber-dense, making it highly satiating without being heavy. Black Kadala is often prepared during Onam and Vishu festivals, symbolizing abundance and health. Its robust, comforting taste, combined with the health benefits of legumes, makes it a popular choice for vegetarians across India. Whether eaten with steamed rice, chapati, or as a protein boost in lunch thalis, Black Kadala is a nutritious and flavorful addition to any Indian meal.
Ingredients(for 15 grams cooked Black Kadala curry per serving)
- 1/4 cup (soaked overnight) Black Kadala (Kala Chana) (black chickpeas)
- 1 small, finely chopped Onion (pyaz)
- 1 small, chopped Tomato (tamatar)
- 1/2 inch, grated Ginger (adrak)
- 2 cloves, minced Garlic (lahsun)
- 6-8 Curry Leaves (kadi patta)
- 1/4 tsp Mustard Seeds (rai)
- 1 tbsp Coconut, grated (nariyal) - optional
- 1/4 tsp Turmeric Powder (haldi)
- 1/4 tsp Red Chili Powder (lal mirch)
- 1/2 tsp Coriander Powder (dhaniya)
- to taste Salt
- 1 tsp Oil (preferably coconut oil)
Instructions
- 1
Rinse and soak black kadala (kala chana) overnight or for at least 8 hours. Drain and set aside.
5 minutes
Soaking aids digestion and reduces cooking time.
- 2
In a pressure cooker, add soaked kadala, enough water to cover, and a pinch of salt. Cook for 3-4 whistles or until kadala is soft.
10 minutes
Check doneness by pressing a kadala between fingers; it should mash easily.
- 3
Heat oil in a kadhai or pan. Add mustard seeds and let them splutter. Add curry leaves, chopped onion, ginger, and garlic. Sauté until onions turn golden.
4 minutes
Keep flame medium to avoid burning spices.
- 4
Add chopped tomato, turmeric, red chili, and coriander powder. Cook until tomatoes turn soft and spices are fragrant.
3 minutes
Mash tomatoes for a smoother gravy.
Why This Dish is Healthy
This Black Kadala recipe is naturally low in calories and high in protein, making it ideal for weight management and muscle maintenance. Its low glycemic index ensures sustained energy without sharp spikes in blood sugar, making it a smart choice for diabetics. Packed with antioxidants, vitamins, and minerals, it supports overall wellness and immunity, all while being delicious and satisfying.
Black Kadala is an excellent source of plant-based protein, complex carbohydrates, and dietary fiber, which supports digestive health and helps regulate blood sugar levels. It contains essential minerals like iron, calcium, and magnesium, and is rich in B-vitamins. The use of minimal oil and fresh spices keeps this dish low in saturated fat and free from cholesterol, supporting heart health. Coconut, when used in moderation, adds healthy fats and flavor.
Pro Tips
- 💡Tip 1: Use freshly grated coconut for authentic Kerala flavor.
- 💡Tip 2: Always soak kadala overnight for best texture and digestibility.
- 💡Tip 3: For a thicker curry, mash a few chickpeas before simmering.
Storage & Serving
Store leftover Black Kadala in an airtight container in the refrigerator for up to 2 days. Reheat gently, adding a splash of water if needed to refresh the gravy.
Best served: Breakfast or Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 250.0 kcal |
