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Split Chickpeas
Legumes
Nutri-ScoreA

Split Chickpeas

Cicer arietinum

Clinical Encyclopedia

SM
Scientifically reviewed by:Dra. Sofía Méndez (Clinical Nutritionist)
Nutri-Score & Health Summary

Split Chickpeas provides 364 kcal, 20.5g of protein, 60g of carbohydrates, and 17.4g of fiber per 100g. With a Nutri-Score grade 'A', it is a highly recommended option for nutrient density.

Chana dal, or split chickpeas, is a highly nutritious legume rich in protein, fiber, and essential vitamins and minerals. It is commonly used in various cuisines, particularly in Indian cooking, and is known for its health benefits.

Also known as:
Bengal gramSplit gram
Scientific NameCicer arietinum
Region of OriginIndia
Popular Comparisons:
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Macronutrient Ratio

Caloric distribution of primary energy metrics per 100g

Calories364 kcal
Water
10%
Fiber17.4g
Total86.5g
Protein
20.5g(24%)
Fats
6g(7%)
Carbohydrates
60g(69%)

Micronutrient DV% Score

Top vitamins and minerals ranked by percentage of Daily Recommended Value

Vitamins (DV%)
Minerals (DV%)

Complete Micronutrient Breakdown

Detailed concentration of essential micronutrients per 100g serving.

Vitamins

Major Source (≥ 2% DV)
Vitamin b6 (pyridoxine)0.1 mg (5%)
Folate172 mcg (43%)
Vitamins with less than 2% DVNone registered

Minerals

Major Source (≥ 2% DV)
Iron4.3 mg (24%)
Magnesium48 mg (12%)
Minerals with less than 2% DVNone registered

Health Benefits

✓Rich in protein, chana dal supports muscle growth and repair, making it an excellent choice for vegetarians and vegans.
✓High fiber content aids in digestion and helps maintain healthy blood sugar levels, reducing the risk of diabetes.
✓Contains essential vitamins and minerals, including folate and iron, which are crucial for overall health and energy production.
✓Low glycemic index makes it suitable for weight management and helps in maintaining steady energy levels.

Possible Risks & Side Effects

!Excessive consumption may lead to digestive discomfort due to high fiber content.
!Individuals with chickpea allergies should avoid chana dal.

How to Prepare & Consume

Soak chana dal for a few hours before cooking to reduce cooking time and enhance digestibility. It can be boiled, steamed, or used in soups and curries.

Smart Selection & Storage

How to Select

Choose chana dal that is uniform in color and free from any signs of moisture or pests. Fresh chana dal should have a pleasant, nutty aroma.

How to Store

Store in an airtight container in a cool, dry place. For longer shelf life, refrigeration is recommended.

Myths vs Realities

MythChana dal is only for vegetarians.
RealityChana dal is a nutritious legume that benefits everyone, regardless of dietary preferences.
MythEating chana dal will make you gain weight.
RealityChana dal can aid in weight management due to its high fiber content, which promotes satiety.
MythChana dal is hard to digest.
RealityWhen properly cooked, chana dal is easy to digest and can be beneficial for gut health.

Healthy Recipes

Spicy Split Chickpea Salad

A refreshing and zesty salad featuring split chickpeas, fresh vegetables, and a tangy dressing, perfect for a light lunch or side dish.

Ingredients
  • 1 cup split chickpeas, cooked
  • 1 cup cherry tomatoes, halved
  • 1 cucumber, diced
  • 1/4 red onion, finely chopped
  • 1/4 cup fresh cilantro, chopped
  • 2 tablespoons olive oil
  • 1 tablespoon lemon juice
  • 1 teaspoon cumin
  • Salt and pepper to taste
Instructions
  1. 1. In a large bowl, combine the cooked split chickpeas, cherry tomatoes, cucumber, red onion, and cilantro.
  2. 2. In a small bowl, whisk together the olive oil, lemon juice, cumin, salt, and pepper.
  3. 3. Pour the dressing over the salad and toss gently to combine. Serve chilled.

Split Chickpea and Spinach Curry

A hearty and nutritious curry made with split chickpeas and fresh spinach, simmered in aromatic spices for a comforting meal.

Ingredients
  • 1 cup split chickpeas, soaked overnight
  • 2 cups fresh spinach, chopped
  • 1 onion, diced
  • 2 cloves garlic, minced
  • 1 tablespoon ginger, grated
  • 1 can coconut milk
  • 1 tablespoon curry powder
  • Salt to taste
  • 2 tablespoons olive oil
Instructions
  1. 1. In a pot, heat olive oil over medium heat and sauté the onion, garlic, and ginger until fragrant.
  2. 2. Add the soaked split chickpeas, coconut milk, curry powder, and salt. Simmer for 30 minutes until chickpeas are tender.
  3. 3. Stir in the spinach and cook for an additional 5 minutes. Serve with brown rice or quinoa.

Split Chickpea Hummus

A creamy and nutritious twist on traditional hummus, made with split chickpeas and tahini, perfect for dipping or spreading.

Ingredients
  • 1 cup split chickpeas, cooked
  • 1/4 cup tahini
  • 2 tablespoons olive oil
  • 2 tablespoons lemon juice
  • 2 cloves garlic
  • Salt to taste
  • Water as needed
Instructions
  1. 1. In a food processor, combine the cooked split chickpeas, tahini, olive oil, lemon juice, garlic, 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 bread.

Split Chickpea Veggie Burger

A protein-packed veggie burger made with split chickpeas and a mix of spices, perfect for grilling or pan-frying.

Ingredients
  • 1 cup split chickpeas, cooked
  • 1/2 cup breadcrumbs
  • 1/4 cup grated carrot
  • 1/4 cup chopped onion
  • 1 tablespoon soy sauce
  • 1 teaspoon cumin
  • 1/2 teaspoon paprika
  • Salt and pepper to taste
  • Olive oil for frying
Instructions
  1. 1. In a bowl, mash the cooked split chickpeas and mix in breadcrumbs, carrot, onion, soy sauce, cumin, paprika, salt, and pepper.
  2. 2. Form the mixture into patties and refrigerate for 30 minutes.
  3. 3. Heat olive oil in a skillet and cook the patties for 4-5 minutes on each side until golden brown. Serve on whole grain buns.

Split Chickpea and Quinoa Bowl

A nourishing bowl filled with split chickpeas, quinoa, and colorful vegetables, drizzled with a lemon-tahini dressing.

Ingredients
  • 1 cup cooked split chickpeas
  • 1 cup cooked quinoa
  • 1 bell pepper, diced
  • 1 carrot, shredded
  • 1/2 avocado, sliced
  • 2 tablespoons tahini
  • 1 tablespoon lemon juice
  • Salt and pepper to taste
Instructions
  1. 1. In a bowl, layer the cooked quinoa, split chickpeas, bell pepper, carrot, and avocado.
  2. 2. In a small bowl, whisk together tahini, lemon juice, salt, and pepper.
  3. 3. Drizzle the dressing over the bowl and serve immediately.

Split Chickpea Stir-Fry

A quick and healthy stir-fry featuring split chickpeas and a medley of colorful vegetables, tossed in a savory sauce.

Ingredients
  • 1 cup split chickpeas, cooked
  • 2 cups mixed vegetables (bell peppers, broccoli, carrots)
  • 2 tablespoons soy sauce
  • 1 tablespoon sesame oil
  • 1 teaspoon ginger, grated
  • 2 cloves garlic, minced
  • Green onions for garnish
Instructions
  1. 1. In a large skillet, heat sesame oil over medium heat and sauté garlic and ginger until fragrant.
  2. 2. Add mixed vegetables and stir-fry for 5-7 minutes until tender.
  3. 3. Stir in the cooked split chickpeas and soy sauce, cooking for an additional 2 minutes. Garnish with green onions before serving.

Split Chickpea and Sweet Potato Stew

A comforting stew made with split chickpeas and sweet potatoes, simmered in a rich broth with spices for a wholesome meal.

Ingredients
  • 1 cup split chickpeas, soaked overnight
  • 1 large sweet potato, diced
  • 1 onion, diced
  • 2 cloves garlic, minced
  • 1 teaspoon cumin
  • 1 teaspoon turmeric
  • 4 cups vegetable broth
  • Salt and pepper to taste
Instructions
  1. 1. In a large pot, sauté onion and garlic until translucent.
  2. 2. Add sweet potato, soaked split chickpeas, cumin, turmeric, salt, and pepper. Pour in vegetable broth and bring to a boil.
  3. 3. Reduce heat and simmer for 30-40 minutes until chickpeas and sweet potatoes are tender. Serve hot.

Split Chickpea Tacos

Flavorful tacos filled with spiced split chickpeas and topped with fresh salsa and avocado, perfect for a healthy twist on taco night.

Ingredients
  • 1 cup split chickpeas, cooked
  • 1 teaspoon chili powder
  • 1/2 teaspoon cumin
  • 1/4 teaspoon paprika
  • Corn tortillas
  • 1 avocado, sliced
  • 1 cup salsa
  • Fresh cilantro for garnish
Instructions
  1. 1. In a skillet, combine cooked split chickpeas with chili powder, cumin, and paprika. Heat through for 5 minutes.
  2. 2. Warm corn tortillas and fill with the chickpea mixture, avocado slices, and salsa.
  3. 3. Garnish with fresh cilantro and serve immediately.

Split Chickpea Breakfast Bowl

A nutritious breakfast bowl featuring split chickpeas, sautéed greens, and a poached egg, providing a perfect start to your day.

Ingredients
  • 1 cup split chickpeas, cooked
  • 1 cup kale or spinach, sautéed
  • 1 egg, poached
  • 1 tablespoon olive oil
  • Salt and pepper to taste
  • Red pepper flakes for garnish
Instructions
  1. 1. In a bowl, layer the cooked split chickpeas and sautéed greens.
  2. 2. Top with a poached egg, drizzle with olive oil, and season with salt, pepper, and red pepper flakes.
  3. 3. Serve warm for a hearty breakfast.

Frequently Asked Questions (FAQ)

What is chana dal?

Chana dal is a split chickpea that is commonly used in Indian cuisine, known for its high protein and fiber content.

How do I cook chana dal?

Rinse the dal, soak it for a few hours, then boil it in water until tender, which usually takes about 30-40 minutes.

Can chana dal be eaten raw?

It is not recommended to eat chana dal raw as it can be hard to digest; cooking enhances its nutritional benefits.

Is chana dal gluten-free?

Yes, chana dal is naturally gluten-free, making it a great option for those with gluten intolerance.

What are the health benefits of chana dal?

Chana dal is rich in protein, fiber, and essential nutrients, promoting digestive health, muscle repair, and stable blood sugar levels.

How should I store chana dal?

Store chana dal in an airtight container in a cool, dry place to maintain its freshness and nutritional quality.

Can I use chana dal in salads?

Yes, cooked chana dal can be added to salads for extra protein and texture.

How does chana dal compare to other legumes?

Chana dal has a higher protein content compared to many other legumes, making it a superior choice for plant-based diets.

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Comparisons
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Nutrients
Protein in Split Chickpeas Calories in Split Chickpeas Vitamin-c in Split Chickpeas Magnesium in Split Chickpeas
Featured Guides
Health Benefits of Split Chickpeas Healthy Recipes with Split Chickpeas
Rankings
Legumes high in fiber Legumes high in folate Legumes low in carbohidratos Legumes low in índice glucémico