Have you ever craved something warm and comforting, but also want to make sure it’s nourishing for your body? Kala chana (black chickpea) soup might just be the answer. This wholesome dish not only satisfies those cosy cravings but also packs a punch of protein, fibre, and essential nutrients. Whether you're looking to eat healthier or simply enjoy a hearty meal that leaves you feeling full and energised, kala chana soup is a delicious option. In this article, we list some amazing health benefits and how you can easily prepare it at home.
Health Benefits of Kala Chana Soup
1. High in Protein
Kala chana is a great way to boost your protein intake, especially if you're vegetarian or vegan. According to the US Department of Agriculture (USDA), a one-cup (164-gram) serving of chickpeas contains around 14.5 grams of protein, similar to the protein found in other legumes like black beans and lentils. Protein is essential for muscle repair, immune function, and overall body maintenance. Including kala chana soup in your diet can help you meet your protein requirements without relying on animal products.
2. Packed with Nutrients
This nutritious soup is loaded with vitamins and minerals, including iron, magnesium, and folate. Iron is vital for transporting oxygen in the blood, while magnesium supports bone health and energy production. Folate is particularly important for pregnant women, as it helps prevent neural tube defects in developing foetuses. By incorporating kala chana soup into your meals, you’ll be nourishing your body with these essential nutrients.
Also Read: Boiled Chickpeas And Eggs: Do They Make A Healthy Breakfast Combination?
3. Rich in Fibre
Kala chana is also an excellent source of dietary fibre. Fibre plays a crucial role in digestive health, helping to regulate bowel movements and prevent constipation. Additionally, a high-fibre diet is associated with lower cholesterol levels and a reduced risk of heart disease. By enjoying kala chana soup, you can boost your fibre intake and promote a healthy gut.
4. Helps with Weight Management
If you're looking to maintain or lose weight, kala chana soup can be a valuable addition to your diet. According to a 2017 study, the protein and fibre in chickpeas can help curb your appetite, potentially leading to a reduced calorie intake during meals. Also, it’s a low-calorie option that can keep you satisfied without piling on the calories.
5. Supports Heart Health
The fibre and healthy fats found in kala chana can contribute to heart health. A diet rich in fibre has been shown to lower cholesterol levels and improve heart health. Additionally, the potassium content in black chickpeas helps regulate blood pressure, further promoting cardiovascular wellness. A review of 26 studies found that consuming at least one serving of legumes, including chickpeas, each day may significantly reduce LDL (bad) cholesterol levels.
Also Read: 9 Effective Tips to Reduce Discomfort After Eating Chickpeas
How to Prepare Kala Chana Soup
This simple recipe takes about 30 minutes to prepare and can serve as a filling meal for you and your family.
Ingredients
- 1 cup kala chana (black chickpeas), soaked overnight
- 1 medium onion, finely chopped
- 2 cloves garlic, minced
- 1-inch piece of ginger, grated
- 1-2 green chillies, chopped (adjust to taste)
- 2 medium tomatoes, pureed
- 1 teaspoon cumin seeds
- 1 teaspoon coriander powder
- 1/2 teaspoon turmeric powder
- 1 teaspoon garam masala
- Salt, to taste
- 4 cups vegetable or chicken broth (or water)
- Fresh coriander leaves, for garnish
- 1 tablespoon oil
Instructions
- Start by draining and rinsing the soaked kala chana. This step helps remove excess salt and improves the texture of the chickpeas.
- In a large pot, heat the oil over medium heat. Add the cumin seeds and let them sizzle for a few seconds. Then, add the chopped onions, garlic, ginger, and green chillies. Sauté until the onions turn translucent and fragrant.
- Stir in the turmeric, coriander powder, and salt. Cook for another minute to allow the spices to bloom.
- Add the pureed tomatoes to the pot and cook until the oil separates from the mixture, about 5 minutes. This step helps enhance the soup's flavour.
- Add the soaked kala chana to the pot, along with the broth or water. Bring the mixture to a boil, then reduce the heat and let it simmer for about 20-25 minutes, or until the chickpeas are tender.
- Once the kala chana is cooked, stir in the garam masala and adjust the seasoning if necessary. Allow the soup to simmer for an additional 5 minutes to let the flavours meld.
- Ladle the soup into bowls and garnish with fresh coriander leaves. Serve hot, accompanied by crusty bread or a side salad for a complete meal.
[Disclaimer: This article contains information for informational purposes only, hence, we advise you to consult your own professional if you are dealing with any health issues to avoid complications.]