Black Chickpeas: Kala Chana You Need to Try Right Now

Black Chickpeas, or kala chana, are the underdog of the legume global, and Black ChickpBlack Chickpeas, or kala chana, are the underdog of the legume world, and honestly, they deserve way more hype. These tiny, dark brown nuggets of goodness are packed with flavor, versatility, and, let’s not forget—tons of nutrition. Whether you’re here to learn about calories, health benefits, or how to sneak them into your weekly meal prep, this post has got you covered.

So, grab a snack (maybe some roasted chickpeas?) and let’s jump in!

What Are Black Chickpeas?

Let’s start with the basics: black chickpeas are a smaller, darker cousin of the regular beige chickpeas you’re used to seeing in hummus. They’re mostly grown in India, where they’re a staple in traditional dishes. Unlike their cream-colored counterparts, they have a thicker, slightly crunchy skin and a rich, nutty flavor.

In terms of nutrition, these little guys are a game-changer. They’re high in protein, fiber, and all those good carbs that keep you full and energized. But we’ll dive deeper into that later.

Calories in Black Chickpeas

We know calories matter—whether you’re meal planning, tracking macros, or just curious about what’s in your bowl. The calorie count for these legumes depends on how they’re prepared.

Raw Chickpeas (100g):

• Calories: 360
• Protein: 19g
• Carbs: 61g
• Fiber: 17g
• Fat: 6g

Cooked Chickpeas (100g):

• Calories: 164
• Protein: 8g
• Carbs: 27g
• Fiber: 7g
• Fat: 2g

Canned Chickpeas (100g, Drained):

• Calories: 120-140
• Protein: 6-8g
• Carbs: 20-25g
• Fiber: 5-7g
• Fat: 1-2g

Cooking them lowers the calorie count because they absorb water and expand. That’s why 100 grams of cooked chickpeas feels like so much more food than the same weight in raw form.

Why Are Black Chickpeas So Healthy?

Calories aside, these legumes are loaded with nutrients that make them a must-add to your diet. Here’s what makes them special:

1. High in Protein
   For plant-based eaters, chickpeas are a lifesaver. They pack 8 grams of protein per 100 grams cooked, which is solid for a legume. Add them to your meals, and you’ve got a natural, wholesome protein boost.
2. Rich in Fiber
   Fiber is the unsung hero of a healthy diet, and chickpeas have tons of it. Fiber helps with digestion, keeps you feeling full, and can even help manage blood sugar levels.
3. Complex Carbs for Energy
   Unlike simple carbs (looking at you, sugary snacks), the carbs in these legumes are slow-digesting. That means they give you a steady stream of energy without the crash. Perfect for busy days or post-workout meals.
4. Packed with Vitamins and Minerals
   Chickpeas are a great source of:

• Iron: Keeps your energy levels up.
• Magnesium: Supports muscle and nerve function.
• Potassium: Helps regulate blood pressure.

Chickpeas vs. Regular Chickpeas

You might be wondering—why choose these over regular ones? Well, here’s how they stack up:

They’re pretty similar nutritionally, but black chickpeas tend to have a bit more fiber and a nuttier flavor. Plus, their unique look and taste make them a fun twist on classic chickpea recipes.

How to Cook Chickpeas

Cooking them from scratch might seem like a project, but trust me, it’s worth it. Here’s a step-by-step guide:

Ingredients:

• 1 cup dried chickpeas
• 3 cups water
• A pinch of salt

Instructions:

1. Soak: Rinse and soak them in water overnight (at least 8 hours). This softens them up and reduces cooking time.
2. Drain and Rinse: After soaking, drain and rinse the chickpeas.
3. Cook: Add them to a pot with fresh water, bring to a boil, then simmer for 45-60 minutes. Add salt in the last 10 minutes.

Pro tip: If you’ve got an Instant Pot, you can cook them in about 30 minutes without soaking. Game-changer!

Delicious Ways to Use Black Chickpeas

Let’s talk recipes. These legumes are super versatile, so you can use them in tons of ways.

1. Salads
   Toss them with chopped veggies, olive oil, lemon juice, and your favorite spices. Boom—instant lunch.
2. Curry
   Simmer them in a spiced tomato gravy with onions, garlic, and a touch of coconut milk. It’s cozy, filling, and ridiculously good.
3. Snacks
   Roast them in the oven with olive oil, salt, and paprika for a crunchy, protein-packed snack.
4. Soup
   Throw cooked chickpeas into soups or stews for added texture and heartiness.

FAQs About Black Chickpeas

Are black chickpeas good for weight loss?
Absolutely! They’re low in calories, high in fiber, and packed with protein—all of which help keep you full and satisfied.

How many calories are in 1 cup of cooked chickpeas?
One cup of cooked chickpeas contains about 269 calories, depending on how they’re prepared.

Can I eat them every day?
Yep! They’re a great addition to a balanced diet. Just don’t go overboard, especially if you’re not used to high-fiber foods (your stomach might not thank you).

Are they better than regular chickpeas?
Both are fantastic, but black chickpeas have a bit more fiber and a nuttier flavor. It really comes down to personal preference.

Are Chickpeas Healthier?

Yes, these are generally considered healthier than regular chickpeas, and here’s why. Black chickpeas pack more fiber, protein, and antioxidants, which makes them a powerhouse when it comes to supporting overall health. They contain higher levels of anthocyanins, the same antioxidants found in foods like blueberries, which are known to protect against inflammation and oxidative stress.

The higher fiber content in chickpeas promotes better digestion and helps maintain stable blood sugar levels. Plus, they support heart health by lowering cholesterol levels. If you’re looking to boost your daily intake of essential nutrients while enjoying a delicious legume, black chickpeas definitely hold the upper hand over their beige cousins.

Which Is Better, Black or White Chickpeas?

The “better” option really depends on what you’re looking for, but in terms of nutritional content, black chickpeas take the win. Black chickpeas are richer in protein, fiber, and vitamins than regular chickpeas. This makes them a great option for those following vegetarian or vegan diets who need plant-based protein sources.

Taste-wise, black chickpeas have a nuttier, more earthy flavor, while regular chickpeas (the white ones) have a milder, slightly sweet taste. If you’re someone who prefers a stronger flavor in your meals, black chickpeas will be a better fit. They also hold their texture better, making them ideal for stews, soups, and curries.

Do Black Chickpeas Taste Different?

Flavor of Black Chickpeas

Absolutely! Black chickpeas taste different from regular chickpeas, and their flavor is one of the key things that makes them stand out. While regular chickpeas have a mild, slightly nutty flavor, black chickpeas bring something bolder to the table. They have a stronger, earthier taste, with a deeper richness that’s unique to them. Some people even say they taste a bit like lentils, with a subtle smokiness. This makes them a great choice for hearty dishes like curries, stews, and soups.

Texture and Cooking with Black Chickpeas

The texture of black chickpeas is another feature that sets them apart. They are denser and firmer than the more tender, softer white chickpeas. This means they hold their shape better when cooked, making them ideal for dishes where you want a bit of bite. If you enjoy a crunchy texture or hearty meals, black chickpeas are definitely a solid option.

What Do Chickpeas Do to Skin and Hair?

Black chickpeas do more than just fill you up—they also offer some impressive benefits for your skin and hair. Thanks to their rich nutritional profile, these little legumes can help boost the health of your skin and hair in several ways.

Promote Healthy Skin:

Chickpeas are packed with vitamins and minerals, including vitamin E, which is known for its ability to fight free radicals and keep skin looking youthful and radiant. The antioxidants in black chickpeas can help reduce the appearance of wrinkles and fine lines while also providing protection from the sun’s harmful UV rays. These antioxidants can also help reduce the risk of skin issues like acne or inflammation.

Improve Hair Health:

The high protein content in black chickpeas supports hair health by promoting stronger, thicker strands. Protein is an essential building block of hair, so getting enough of it in your diet can help prevent hair thinning or breakage. Additionally, the zinc found in black chickpeas plays a role in the repair and growth of hair, making them an excellent addition to your diet if you’re looking to improve your hair’s strength and shine.

Prevent Hair Loss:

Another benefit of these legumes is their ability to help prevent hair loss. The combination of protein, vitamins, and minerals helps nourish the hair follicles, improving scalp health and stimulating hair growth. The zinc content also promotes the production of oil in the scalp, which helps keep your hair moisturized and prevents dryness.

So, if you’re looking for a natural way to give your skin and hair a boost, black chickpeas should definitely be on your radar. Not only do they provide essential nutrients, but they’re also a versatile food that can be easily incorporated into your diet. You can add them to salads, soups, curries, or even use them to make hummus for a beauty-boosting snack.

These legumes may not be as mainstream as their beige counterparts, but they’re a true hidden gem when it comes to health benefits. From supporting digestion and heart health to giving your skin and hair a little TLC, these superfoods are definitely worth adding to your weekly meals. Whether you’re cooking up a curry, making a snack, or incorporating them into a salad, the benefits of black chickpeas are far too good to pass up!

CONCLUSION

Black chickpeas are more than just a trendy food—they’re a nutritional powerhouse that deserves a spot in your kitchen. From their impressive health benefits, including boosting heart health, aiding digestion, and promoting weight loss, to their ability to improve the health of your skin and hair, these little legumes pack a serious punch. Whether you’re a seasoned home cook or just starting to experiment in the kitchen, these chickpeas are versatile, easy to prepare, and can be added to a variety of dishes.

Their rich, earthy flavor and firm texture make them a perfect addition to curries, salads, hummus, and even as a crunchy snack. So, if you haven’t already, it’s time to give them a try—your body (and taste buds) will thank you. Why not start with one of the delicious recipes shared here and enjoy the many benefits these superfoods have to offer?

Got any favorite ways to cook with black chickpeas? Or maybe a recipe that’s become a staple in your home? Share it in the comments below—I’d love to hear how you’re incorporating this amazing ingredient into your meals!

For more great recipes please click here.