Chana: A Nutritious and Versatile Legume
Chana, also known as chickpeas, are a type of legume that offers a wide range of nutritional benefits. They are rich in protein, fiber, vitamins, and minerals, making them an excellent food for both vegetarians and meat-eaters alike.
Nutritional Value of Chana
One cup of cooked chana contains approximately:
- Calories: 281
- Protein: 7.7 grams
- Fat: 16 grams
- Carbohydrates: 29 grams
- Fiber: 7.6 grams
- Sugar: 6.9 grams
Health Benefits of Chana
Chana is a low-fat, high-protein food that is rich in fiber. This combination makes them a good choice for people who are trying to lose weight or maintain a healthy weight. The fiber in chana helps to keep you feeling full and satisfied, which can help you to eat less throughout the day.
In addition to being a good source of protein and fiber, chana is also a good source of vitamins and minerals. They are a good source of iron, folate, and magnesium. Iron is essential for carrying oxygen throughout the body, folate is important for cell growth and development, and magnesium is important for muscle function and nerve transmission.
How to Cook Chana
Chana can be cooked in a variety of ways. They can be boiled, steamed, or roasted. They can also be added to soups, stews, and salads.
To cook chana, first rinse them and then soak them in water for at least 8 hours. This will help to soften them and make them easier to cook. Once they have been soaked, drain them and then cook them according to your desired method.
Conclusion
Chana is a nutritious and versatile legume that offers a wide range of health benefits. They are a good source of protein, fiber, vitamins, and minerals. They can be cooked in a variety of ways and added to a variety of dishes.
How many calories are in Chana?
Each 1 cup of Chana contains 281 calories.
Chana Nutritional Information
| Nutrient | Amount per 1 cup (195g) |
|---|---|
| Calories | 281 Calories |
| Protein | 7.7g |
| Fat | 16g |
| Saturated Fat | 2.1g |
| Cholesterol | 0mg |
| Carbohydrates | 29g |
| Dietary Fiber | 7.6g |
| Sugar | 6.9g |
| Sodium | 0.24mg |
| Potassium | 0.3787mg |
| Calcium | 0.074mg |
| Iron | 0.0022mg |