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
- 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)
- To taste Salt (Namak)
- 1/2 tsp Oil (Preferably coconut oil)
- 1 tbsp Fresh Coriander Leaves (Hara Dhania, chopped)
Step-by-step instructions
Step 1 · Rinse and soak the black chickpeas (kala chana) in plenty of water ...
Rinse and soak the black chickpeas (kala chana) in plenty of water overnight for best results. Drain and rinse again before cooking.
Step 2 · Add the soaked chickpeas to a pressure cooker with 1 cup water and ...
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.
Step 3 · Heat 1/2 tsp oil in a small kadhai or pan
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.
Step 4 · Add finely chopped green chilli to the tempering and sauté for a fe...
Add finely chopped green chilli to the tempering and sauté for a few seconds.
Step 5 · Add the boiled chickpeas to the pan
Add the boiled chickpeas to the pan, sprinkle salt if needed, and mix well. Sauté for 2-3 minutes on low flame to blend the flavors.
Step 6 · Turn off the heat
Turn off the heat. Add grated coconut and chopped fresh coriander leaves. Mix gently to combine.
Step 7 · Serve warm as a wholesome lunch
Serve warm as a wholesome lunch, side dish, or as a protein-rich salad.
Why this recipe 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.
A note on tradition
Kala Chana Sundal is a cherished preparation in South Indian households, especially in states like Tamil Nadu, Karnataka, and Andhra Pradesh. Traditionally made during Navratri as an offering to the goddess, it is distributed as prasadam in temples and during poojas. Its simplicity and health quotient make it a daily lunchbox favorite and a popular protein booster for children and adults alike.