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Small Desi Chickpeas
Legumes
Nutri-ScoreA

Small Desi Chickpeas

Cicer arietinum

Clinical Encyclopedia

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

Small Desi Chickpeas provides 164 kcal, 9g of protein, 27.4g of carbohydrates, and 7.6g of fiber per 100g. With a Nutri-Score grade 'A', it is a highly recommended option for nutrient density.

Small Desi Chickpeas are a nutrient-dense legume known for their high protein and fiber content, making them an excellent choice for vegetarian and vegan diets.

Also known as:
Kala ChanaDesi Chana
Scientific NameCicer arietinum
Region of OriginIndia
Popular Comparisons:
Small Desi ChickpeasSmall Desi ChickpeasVSAcutifolius BeanAcutifolius BeanSmall Desi ChickpeasSmall Desi ChickpeasVSAdzuki BeanAdzuki BeanSmall Desi ChickpeasSmall Desi ChickpeasVSAdzuki BeansAdzuki BeansSmall Desi ChickpeasSmall Desi ChickpeasVSRed Adzuki BeansRed Adzuki BeansSmall Desi ChickpeasSmall Desi ChickpeasVSAnasazi BeanAnasazi BeanSmall Desi ChickpeasSmall Desi ChickpeasVSAnasazi BeansAnasazi BeansSmall Desi ChickpeasSmall Desi ChickpeasVSAppaloosa BeanAppaloosa BeanSmall Desi ChickpeasSmall Desi ChickpeasVSBaby Lima BeanBaby Lima BeanSmall Desi ChickpeasSmall Desi ChickpeasVSBambara GroundnutBambara GroundnutSmall Desi ChickpeasSmall Desi ChickpeasVSBambara GroundnutsBambara Groundnuts

Macronutrient Ratio

Caloric distribution of primary energy metrics per 100g

Calories164 kcal
Water
10%
Fiber7.6g
Total39.0g
Protein
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%)

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)
Iron2.9 mg (16%)
Magnesium48 mg (12%)
Minerals with less than 2% DVNone registered

Health Benefits

✓Rich in protein and fiber, which can aid in weight management and promote satiety.
✓Contains essential vitamins and minerals, including folate and iron, which are crucial for energy production and overall health.
✓Low glycemic index makes them suitable for blood sugar management.
✓May support heart health by improving cholesterol levels and reducing the risk of heart disease.

Possible Risks & Side Effects

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

How to Prepare & Consume

Soak overnight before cooking to reduce cooking time and enhance digestibility. Can be used in salads, soups, and curries.

Smart Selection & Storage

How to Select

Choose chickpeas that are firm and free from cracks or blemishes. Look for uniform size for even cooking.

How to Store

Store dried chickpeas in an airtight container in a cool, dry place. Cooked chickpeas should be refrigerated and consumed within 5 days.

Myths vs Realities

MythChickpeas can cause weight gain.
RealityChickpeas are high in fiber and protein, which can actually aid in weight loss by promoting satiety.
MythAll legumes are the same nutritionally.
RealityDifferent legumes have varying nutrient profiles; chickpeas are particularly high in protein and fiber.
MythYou can't eat chickpeas if you have a legume allergy.
RealityOnly individuals specifically allergic to chickpeas should avoid them; other legumes may still be safe.

Healthy Recipes

Spicy Chickpea Salad

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

Ingredients
  • 1 cup cooked small desi chickpeas
  • 1/2 cup diced cucumber
  • 1/2 cup diced tomatoes
  • 1/4 cup chopped red onion
  • 2 tablespoons olive oil
  • 1 tablespoon lemon juice
  • 1 teaspoon cumin
  • Salt and pepper to taste
  • Fresh cilantro for garnish
Instructions
  1. 1. In a large bowl, combine the cooked chickpeas, cucumber, tomatoes, and red onion.
  2. 2. In a separate bowl, whisk together olive oil, lemon juice, cumin, salt, and pepper.
  3. 3. Pour the dressing over the salad, toss well, and garnish with fresh cilantro before serving.

Chickpea and Spinach Curry

A hearty and nutritious curry made with small desi chickpeas and fresh spinach, perfect for a healthy meal.

Ingredients
  • 1 cup cooked small desi chickpeas
  • 2 cups fresh spinach
  • 1 onion, chopped
  • 2 cloves garlic, minced
  • 1 tablespoon ginger, grated
  • 1 can coconut milk
  • 2 tablespoons curry powder
  • Salt to taste
  • 1 tablespoon olive oil
Instructions
  1. 1. Heat olive oil in a pan and sauté the onion, garlic, and ginger until fragrant.
  2. 2. Add the curry powder and cook for another minute before adding the chickpeas and coconut milk.
  3. 3. Stir in the spinach and simmer until wilted, then season with salt and serve hot.

Chickpea Quinoa Bowl

A nutritious bowl combining small desi chickpeas, quinoa, and vibrant vegetables for a complete meal.

Ingredients
  • 1 cup cooked quinoa
  • 1 cup cooked small desi chickpeas
  • 1/2 cup diced bell peppers
  • 1/2 avocado, sliced
  • 1/4 cup chopped parsley
  • 2 tablespoons tahini
  • 1 tablespoon lemon juice
  • Salt and pepper to taste
Instructions
  1. 1. In a bowl, layer the cooked quinoa and chickpeas.
  2. 2. Top with bell peppers, avocado, and parsley.
  3. 3. Drizzle with tahini and lemon juice, then season with salt and pepper before serving.

Chickpea and Sweet Potato Tacos

Delicious and healthy tacos filled with roasted sweet potatoes and spiced chickpeas, perfect for a quick meal.

Ingredients
  • 1 cup cooked small desi chickpeas
  • 1 medium sweet potato, diced
  • 1 tablespoon olive oil
  • 1 teaspoon smoked paprika
  • 1 teaspoon cumin
  • Corn tortillas
  • Fresh lime wedges
  • Cilantro for garnish
Instructions
  1. 1. Preheat the oven to 400°F (200°C) and toss sweet potatoes with olive oil, smoked paprika, and cumin.
  2. 2. Roast sweet potatoes for 25 minutes until tender.
  3. 3. Assemble tacos with roasted sweet potatoes, chickpeas, and garnish with lime and cilantro.

Chickpea Hummus

A creamy and healthy hummus made with small desi chickpeas, perfect for dipping or spreading.

Ingredients
  • 1 cup cooked small desi chickpeas
  • 2 tablespoons tahini
  • 2 tablespoons olive oil
  • 1 garlic clove
  • Juice of 1 lemon
  • Salt to taste
  • Water as needed
Instructions
  1. 1. In a food processor, combine 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 pita bread.

Chickpea and Avocado Toast

A healthy twist on classic avocado toast, topped with spiced chickpeas for added protein.

Ingredients
  • 1 ripe avocado
  • 1 cup cooked small desi chickpeas
  • 1 teaspoon chili powder
  • 1 tablespoon olive oil
  • Salt to taste
  • Whole grain bread
Instructions
  1. 1. Toast the whole grain bread until golden brown.
  2. 2. In a bowl, mash the avocado and mix in the chickpeas, chili powder, olive oil, and salt.
  3. 3. Spread the mixture on the toasted bread and serve immediately.

Chickpea Stir-Fry

A quick and colorful stir-fry featuring small desi chickpeas and a mix of fresh vegetables, perfect for a healthy dinner.

Ingredients
  • 1 cup cooked small desi chickpeas
  • 1 cup mixed vegetables (bell peppers, broccoli, carrots)
  • 2 tablespoons soy sauce
  • 1 tablespoon sesame oil
  • 1 teaspoon ginger, grated
  • 2 green onions, chopped
Instructions
  1. 1. Heat sesame oil in a wok or large skillet over medium heat.
  2. 2. Add mixed vegetables and stir-fry for 5-7 minutes until tender.
  3. 3. Stir in chickpeas, soy sauce, ginger, and green onions, cooking for an additional 2 minutes before serving.

Chickpea and Vegetable Soup

A comforting and healthy soup loaded with small desi chickpeas and seasonal vegetables.

Ingredients
  • 1 cup cooked small desi chickpeas
  • 2 cups vegetable broth
  • 1 cup diced tomatoes
  • 1 carrot, diced
  • 1 celery stalk, diced
  • 1 teaspoon thyme
  • Salt and pepper to taste
Instructions
  1. 1. In a pot, combine vegetable broth, tomatoes, carrot, celery, and thyme.
  2. 2. Bring to a boil, then reduce heat and simmer for 15 minutes.
  3. 3. Add chickpeas, season with salt and pepper, and cook for an additional 5 minutes before serving.

Chickpea Energy Balls

Nutritious energy balls made with small desi chickpeas, oats, and natural sweeteners, perfect for a healthy snack.

Ingredients
  • 1 cup cooked small desi chickpeas
  • 1/2 cup rolled oats
  • 1/4 cup almond butter
  • 2 tablespoons honey or maple syrup
  • 1/4 cup dark chocolate chips
  • 1 teaspoon vanilla extract
Instructions
  1. 1. In a bowl, mash the chickpeas and mix in oats, almond butter, honey, chocolate chips, and vanilla.
  2. 2. Form the mixture into small balls and refrigerate for at least 30 minutes.
  3. 3. Enjoy as a healthy snack or post-workout treat.

Chickpea and Zucchini Fritters

Crispy and flavorful fritters made with small desi chickpeas and zucchini, perfect as an appetizer or snack.

Ingredients
  • 1 cup cooked small desi chickpeas
  • 1 medium zucchini, grated
  • 1/4 cup flour
  • 1 egg
  • 2 tablespoons chopped parsley
  • Salt and pepper to taste
  • Olive oil for frying
Instructions
  1. 1. In a bowl, combine mashed chickpeas, grated zucchini, flour, egg, parsley, salt, and pepper.
  2. 2. Heat olive oil in a skillet over medium heat and drop spoonfuls of the mixture into the pan.
  3. 3. Fry until golden brown on both sides, then drain on paper towels before serving.

Frequently Asked Questions (FAQ)

What are the health benefits of small desi chickpeas?

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

How should I store small desi chickpeas?

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

Can small desi chickpeas be eaten raw?

It is recommended to cook them to improve digestibility and nutrient absorption.

How long do cooked chickpeas last in the fridge?

Cooked chickpeas can last up to 5 days in the refrigerator when stored in an airtight container.

Are small desi chickpeas gluten-free?

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

What is the best way to cook small desi chickpeas?

Boil them after soaking overnight, or use a pressure cooker for quicker preparation.

Can I use small desi chickpeas in baking?

Yes, they can be ground into flour and used in various baked goods.

How do small desi chickpeas compare to regular chickpeas?

They are smaller, denser, and have a nuttier flavor, with a slightly higher nutritional profile.

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Comparisons
Small Desi Chickpeas vs Acutifolius Bean Small Desi Chickpeas vs Adzuki Bean Small Desi Chickpeas vs Adzuki Bean
Nutrients
Protein in Small Desi Chickpeas Calories in Small Desi Chickpeas Vitamin-c in Small Desi Chickpeas Magnesium in Small Desi Chickpeas
Featured Guides
Health Benefits of Small Desi Chickpeas Healthy Recipes with Small Desi Chickpeas
Rankings
Legumes high in folate Legumes high in fiber Legumes low in carbohidratos Legumes low in índice glucémico