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Black Chickpea
Legumes
Nutri-ScoreA

Black Chickpea

Cicer arietinum

Clinical Encyclopedia

Black chickpeas, also known as kala chana, are a nutrient-dense legume rich in protein, fiber, and essential minerals. They are known for their low glycemic index, making them a great choice for blood sugar management.

Scientific NameCicer arietinum
Region of OriginIndia
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Macronutrient Ratio

Caloric distribution of primary energy metrics per 100g

Calories164 kcal
Water
10.2%
Fiber7.6g
Total38.9g
Protein
8.9g(23%)
Fats
2.6g(7%)
Carbohydrates
27.4g(70%)

Micronutrient DV% Score

Top vitamins and minerals ranked by percentage of Daily Recommended Value

Vitamins (DV%)
Minerals (DV%)

Health Benefits

✓Rich in protein and fiber, black chickpeas promote satiety and can aid in weight management.
✓High in antioxidants, they help combat oxidative stress and may reduce the risk of chronic diseases.
✓Their low glycemic index makes them suitable for diabetics, helping to stabilize blood sugar levels.
✓Packed with essential minerals like iron and magnesium, they support overall health and metabolic functions.

Possible Risks & Side Effects

!Excessive consumption may lead to digestive discomfort due to high fiber content.
!Individuals with legume allergies should avoid black chickpeas.

How to Prepare & Consume

Soak overnight before cooking to enhance digestibility and nutrient absorption. They can be boiled, roasted, or used in salads and curries.

Smart Selection & Storage

How to Select

Choose black chickpeas that are firm and free from cracks or blemishes. They should have a shiny appearance and a rich, dark color.

How to Store

Store in an airtight container in a cool, dry place. Cooked black chickpeas can be refrigerated for up to 5 days.

Myths vs Realities

MythBlack chickpeas are not as nutritious as other legumes.+
RealityBlack chickpeas are highly nutritious, often containing more fiber and antioxidants than other legumes.
MythEating black chickpeas will cause weight gain.+
RealityIn moderation, black chickpeas can aid in weight management due to their high protein and fiber content.
MythAll legumes are the same in terms of health benefits.+
RealityDifferent legumes have varying nutrient profiles; black chickpeas are particularly rich in certain minerals and antioxidants.

Healthy Recipes

Spicy Black Chickpea Salad

A refreshing and protein-packed salad featuring black chickpeas, fresh vegetables, and a zesty lime dressing.

Ingredients
  • 1 cup cooked black chickpeas
  • 1 cup diced cucumber
  • 1 cup halved cherry tomatoes
  • 1/2 cup diced red onion
  • 1/4 cup chopped cilantro
  • 2 tablespoons olive oil
  • Juice of 1 lime
  • 1 teaspoon chili powder
  • Salt and pepper to taste
Instructions
  1. 1. In a large bowl, combine the cooked black chickpeas, cucumber, cherry tomatoes, red onion, and cilantro.
  2. 2. In a small bowl, whisk together olive oil, lime juice, chili powder, salt, and pepper.
  3. 3. Pour the dressing over the salad, toss well, and serve chilled.

Black Chickpea Hummus

A nutritious twist on traditional hummus made with black chickpeas, tahini, and garlic for a rich flavor.

Ingredients
  • 1 can black chickpeas, drained and rinsed
  • 1/4 cup tahini
  • 2 tablespoons olive oil
  • 2 cloves garlic
  • Juice of 1 lemon
  • Salt to taste
  • Water as needed
Instructions
  1. 1. In a food processor, combine black chickpeas, tahini, olive oil, garlic, lemon juice, and salt.
  2. 2. Blend until smooth, adding water as needed to reach desired consistency.
  3. 3. Serve with fresh vegetables or whole-grain pita.

Black Chickpea Curry

A hearty and flavorful curry featuring black chickpeas simmered in a spiced coconut milk sauce.

Ingredients
  • 1 cup cooked black chickpeas
  • 1 can coconut milk
  • 1 onion, diced
  • 2 cloves garlic, minced
  • 1 tablespoon curry powder
  • 1 teaspoon cumin
  • Salt to taste
  • Fresh cilantro for garnish
Instructions
  1. 1. In a pot, sauté onion and garlic until translucent.
  2. 2. Add curry powder and cumin, stirring for 1 minute.
  3. 3. Stir in black chickpeas and coconut milk, simmer for 15 minutes, and garnish with cilantro before serving.

Black Chickpea and Quinoa Bowl

A nourishing bowl filled with black chickpeas, quinoa, and vibrant vegetables, drizzled with a tahini dressing.

Ingredients
  • 1 cup cooked quinoa
  • 1 cup cooked black chickpeas
  • 1/2 cup diced bell peppers
  • 1/2 cup shredded carrots
  • 2 tablespoons tahini
  • Juice of 1 lemon
  • Salt and pepper to taste
Instructions
  1. 1. In a large bowl, combine cooked quinoa, black chickpeas, bell peppers, and carrots.
  2. 2. In a small bowl, whisk together tahini, lemon juice, salt, and pepper.
  3. 3. Drizzle the dressing over the bowl, toss gently, and serve.

Black Chickpea Tacos

Delicious and healthy tacos filled with seasoned black chickpeas, avocado, and fresh salsa.

Ingredients
  • 1 cup cooked black chickpeas
  • 1 teaspoon taco seasoning
  • 4 corn tortillas
  • 1 avocado, sliced
  • 1/2 cup salsa
  • Fresh cilantro for garnish
Instructions
  1. 1. In a skillet, heat black chickpeas with taco seasoning until warm.
  2. 2. Warm corn tortillas in another pan until pliable.
  3. 3. Assemble tacos by adding black chickpeas, avocado, salsa, and cilantro.

Roasted Black Chickpea Snack

A crunchy and satisfying snack made by roasting black chickpeas with spices for added flavor.

Ingredients
  • 1 can black chickpeas, drained and rinsed
  • 1 tablespoon olive oil
  • 1 teaspoon paprika
  • 1/2 teaspoon garlic powder
  • Salt to taste
Instructions
  1. 1. Preheat the oven to 400°F (200°C).
  2. 2. Toss black chickpeas with olive oil, paprika, garlic powder, and salt.
  3. 3. Spread on a baking sheet and roast for 25-30 minutes until crispy.

Black Chickpea and Spinach Stew

A comforting stew with black chickpeas and spinach, simmered in a flavorful broth.

Ingredients
  • 1 cup cooked black chickpeas
  • 2 cups fresh spinach
  • 1 onion, diced
  • 2 cloves garlic, minced
  • 4 cups vegetable broth
  • 1 teaspoon cumin
  • Salt and pepper to taste
Instructions
  1. 1. In a pot, sauté onion and garlic until soft.
  2. 2. Add vegetable broth, black chickpeas, cumin, salt, and pepper, and bring to a boil.
  3. 3. Stir in spinach and simmer for 5 minutes before serving.

Black Chickpea Buddha Bowl

A vibrant and nutritious Buddha bowl featuring black chickpeas, roasted vegetables, and a creamy dressing.

Ingredients
  • 1 cup cooked black chickpeas
  • 1 cup roasted sweet potatoes
  • 1 cup steamed broccoli
  • 1/2 cup cooked brown rice
  • 2 tablespoons tahini
  • Juice of 1 lemon
  • Salt and pepper to taste
Instructions
  1. 1. In a bowl, layer cooked brown rice, black chickpeas, roasted sweet potatoes, and steamed broccoli.
  2. 2. In a small bowl, whisk together tahini, lemon juice, salt, and pepper.
  3. 3. Drizzle the dressing over the bowl and serve.

Black Chickpea and Avocado Toast

A simple yet delicious toast topped with smashed avocado and seasoned black chickpeas.

Ingredients
  • 2 slices whole grain bread
  • 1 avocado
  • 1 cup cooked black chickpeas
  • 1 tablespoon lemon juice
  • Salt and pepper to taste
  • Red pepper flakes for garnish
Instructions
  1. 1. Toast the whole grain bread until golden.
  2. 2. In a bowl, mash avocado with lemon juice, salt, and pepper.
  3. 3. Spread the avocado on toast, top with black chickpeas, and sprinkle with red pepper flakes.

Black Chickpea and Vegetable Stir-Fry

A quick and colorful stir-fry featuring black chickpeas and a mix of seasonal vegetables.

Ingredients
  • 1 cup cooked black chickpeas
  • 2 cups mixed vegetables (bell peppers, broccoli, carrots)
  • 2 tablespoons soy sauce
  • 1 tablespoon sesame oil
  • 1 teaspoon ginger, grated
  • 2 green onions, sliced
Instructions
  1. 1. In a large skillet, heat sesame oil over medium-high heat.
  2. 2. Add mixed vegetables and ginger, stir-frying for 5 minutes.
  3. 3. Add black chickpeas and soy sauce, cooking for an additional 2 minutes before serving.

Frequently Asked Questions (FAQ)

What are the health benefits of black chickpeas?

Black chickpeas are high in protein and fiber, which can help with weight management and digestive health.

How can I incorporate black chickpeas into my diet?

You can add them to salads, soups, or curries, or enjoy them roasted as a snack.

Are black chickpeas gluten-free?

Yes, black chickpeas are naturally gluten-free and safe for those with gluten intolerance.

How do black chickpeas compare to regular chickpeas?

Black chickpeas have a higher fiber and antioxidant content compared to regular chickpeas.

Can black chickpeas help with blood sugar control?

Yes, their low glycemic index makes them beneficial for managing blood sugar levels.

How should I store black chickpeas?

Store dried black chickpeas in a cool, dry place in an airtight container to maintain freshness.

Do black chickpeas require soaking before cooking?

Yes, soaking them overnight can reduce cooking time and improve digestibility.

Are there any side effects of eating black chickpeas?

Some individuals may experience gas or bloating if they consume large amounts due to their high fiber content.

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