Boiled Black Chickpeas 15g
Lunch • India
How to Make Boiled Black Chickpeas 15g (Traditional & Healthy Version)
Boiled Black Chickpeas, locally known as 'Kala Chana', is a staple dish in many South Indian homes, especially during festivals like Navratri and Ugadi. This humble yet power-packed dish is revered for its earthy taste and rich aroma, making it a perfect choice for a wholesome lunch. Kala Chana is simmered gently with select spices, allowing the natural flavors to shine through, while a tempering of mustard seeds and curry leaves adds a quintessential South Indian touch. This dish is an excellent plant-based protein source for vegetarians and is often prepared as a simple, no-onion, no-garlic preparation during fasting days or as a prasadam (offering) in temples. The boiled black chickpeas have a nutty, robust flavor, and when combined with coconut, green chilli, and fresh coriander, they deliver a satisfying, nourishing experience. Easy to make with minimal oil and packed with nutrients, this recipe is ideal for health-conscious individuals. Enjoy it as a side with rice, roti, or as a standalone salad for a light yet filling lunch.
Ingredients(for 1 small katori (bowl) per serving)
- 15g Black Chickpeas (Kala Chana) (Soaked overnight)
- 1 cup Water (For boiling)
- 2 tbsp Grated Fresh Coconut (Nariyal)
- 1 Green Chilli (Finely chopped, Hari Mirch)
- 1/2 tsp Mustard Seeds (Rai)
- 6-8 Curry Leaves (Kadi Patta)
- A pinch Asafoetida (Hing) - optional
- To taste Salt (Namak)
- 1/2 tsp Oil (Preferably coconut oil)
- 1 tbsp Fresh Coriander Leaves (Hara Dhania, chopped)
Instructions
- 1
Rinse and soak the black chickpeas (kala chana) in plenty of water overnight for best results. Drain and rinse again before cooking.
8 hours soaking, 2 minutes prep
Soaking helps reduce cooking time and enhances digestibility.
- 2
Add the soaked chickpeas to a pressure cooker with 1 cup water and a pinch of salt. Cook for 3-4 whistles or until chickpeas are soft but not mushy.
12 minutes
To check doneness, press a chickpea between your fingers; it should mash easily.
- 3
Heat 1/2 tsp oil in a small kadhai or pan. Add mustard seeds (rai) and let them splutter. Toss in curry leaves (kadi patta) and a pinch of asafoetida (hing) if using.
2 minutes
Ensure the oil is hot before adding mustard seeds for a proper tempering.
- 4
Add finely chopped green chilli to the tempering and sauté for a few seconds.
1 minute
Adjust green chilli quantity for desired spice level.
Why This Dish is Healthy
This boiled black chickpeas recipe is naturally low in fat, high in protein, and packed with fiber, making it a superb option for weight loss and diabetes management. The absence of heavy masalas and fried ingredients keeps it light yet flavorful. Using fresh coconut, green chilli, and coriander adds micronutrients and enhances digestibility, making this dish suitable for all age groups, including kids and elders.
Black chickpeas (kala chana) are an excellent source of plant-based protein and dietary fiber, which support digestion and sustained energy release. They are rich in iron, folate, magnesium, and B-vitamins, making them ideal for vegetarians and those seeking nutrient-dense meals. The use of coconut and minimal oil ensures healthy fats, while spices like mustard seeds and curry leaves add antioxidants. This dish is low in calories and glycemic index, supporting heart health and blood sugar management.
Pro Tips
- 💡Tip 1: Always soak chickpeas overnight to ensure even cooking and easy digestion.
- 💡Tip 2: Use fresh grated coconut for best flavor; avoid desiccated coconut.
- 💡Tip 3: For extra aroma, add a few curry leaves while boiling chickpeas.
Storage & Serving
Store any leftovers in an airtight container in the refrigerator for up to 2 days. Reheat gently on a tawa or in a microwave before serving. Avoid adding coconut if planning to store for longer, and add fresh before consumption.
Best served: Breakfast or Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 48.0 kcal |
