Home/Legumes/Split Chickpeas
Back to Home
Split Chickpeas
Legumes
Nutri-ScoreA

Split Chickpeas

Cicer arietinum

Clinical Encyclopedia

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.

Scientific NameCicer arietinum
Region of OriginSouth Asia
Popular Comparisons:
Split Chickpeas VS Acutifolius BeanSplit Chickpeas VS Adzuki BeanSplit Chickpeas VS Adzuki BeansSplit Chickpeas VS Red Adzuki BeansSplit Chickpeas VS Anasazi BeanSplit Chickpeas VS Anasazi Beans

Macronutrient Ratio

Caloric distribution of primary energy metrics per 100g

Calories364 kcal
Water
10%
Fiber12g
Total91.0g
Protein
25g(27%)
Fats
6g(7%)
Carbohydrates
60g(66%)

Micronutrient DV% Score

Top vitamins and minerals ranked by percentage of Daily Recommended Value

Vitamins (DV%)
Minerals (DV%)

Health Benefits

✓Rich in protein, making it an excellent meat alternative for vegetarians and vegans.
✓High fiber content aids in digestion and helps maintain a healthy gut.
✓Low glycemic index makes it suitable for diabetics as it helps regulate blood sugar levels.
✓Contains essential vitamins and minerals that support overall health, including iron and magnesium.

Possible Risks & Side Effects

!May cause digestive discomfort in some individuals due to its high fiber content.
!Allergic reactions can occur in individuals sensitive to legumes.

How to Prepare & Consume

Rinse thoroughly before cooking. Soaking for a few hours can reduce cooking time. Cook until tender, and use in soups, stews, or salads.

Smart Selection & Storage

How to Select

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

How to Store

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

Myths vs Realities

MythChana dal is only for vegetarians.+
RealityChana dal is nutritious and can be beneficial for anyone, regardless of dietary preferences.
MythEating chana dal will cause weight gain.+
RealityChana dal is high in protein and fiber, which can aid in weight management by promoting satiety.
MythChana dal is hard to digest.+
RealityWhen cooked properly, chana dal is easily digestible and can be beneficial for gut health.

Healthy Recipes

Spicy Split Chickpea Salad

A refreshing salad packed with protein and flavor, featuring split chickpeas, fresh vegetables, and a zesty dressing.

Ingredients
  • 1 cup split chickpeas, cooked
  • 1 cup cherry tomatoes, halved
  • 1 cucumber, diced
  • 1 bell pepper, diced
  • 1/4 red onion, finely 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, bell pepper, and red onion.
  2. 2. In a small bowl, whisk together olive oil, lemon juice, cumin, salt, and pepper.
  3. 3. Pour the dressing over the salad, toss well, and serve chilled.

Split Chickpea Curry

A hearty and aromatic curry made with split chickpeas and a blend of spices, perfect for a healthy dinner.

Ingredients
  • 1 cup split chickpeas, soaked overnight
  • 1 onion, chopped
  • 2 garlic cloves, minced
  • 1 inch ginger, grated
  • 1 can coconut milk
  • 2 tablespoons curry powder
  • 1 tablespoon olive oil
  • Salt to taste
  • Fresh cilantro for garnish
Instructions
  1. 1. In a pot, heat olive oil over medium heat and sauté onion, garlic, and ginger until fragrant.
  2. 2. Add the soaked split chickpeas, coconut milk, curry powder, and salt; bring to a boil.
  3. 3. Reduce heat and simmer for 30-40 minutes until chickpeas are tender. Garnish with cilantro before serving.

Split Chickpea Hummus

A nutritious twist on traditional hummus, made with split chickpeas for a unique flavor and texture.

Ingredients
  • 1 cup split chickpeas, cooked
  • 2 tablespoons tahini
  • 2 tablespoons olive oil
  • 2 tablespoons lemon juice
  • 1 garlic clove
  • Salt to taste
  • Water as needed
Instructions
  1. 1. In a food processor, combine cooked split chickpeas, tahini, olive oil, lemon juice, garlic, and salt.
  2. 2. Blend until smooth, adding water gradually to achieve desired consistency.
  3. 3. Serve with fresh veggies or whole-grain pita.

Split Chickpea and Spinach Stew

A nourishing stew featuring split chickpeas and spinach, perfect for a cozy meal packed with nutrients.

Ingredients
  • 1 cup split chickpeas, soaked
  • 4 cups vegetable broth
  • 2 cups fresh spinach
  • 1 onion, chopped
  • 2 carrots, diced
  • 2 celery stalks, diced
  • 1 teaspoon thyme
  • Salt and pepper to taste
Instructions
  1. 1. In a large pot, sauté onion, carrots, and celery until softened.
  2. 2. Add soaked split chickpeas, vegetable broth, thyme, salt, and pepper; bring to a boil.
  3. 3. Reduce heat and simmer for 30 minutes, then stir in spinach until wilted.

Split Chickpea Patties

Delicious and protein-packed patties made from split chickpeas, perfect for a healthy snack or meal.

Ingredients
  • 1 cup split chickpeas, cooked
  • 1/2 cup breadcrumbs
  • 1/4 cup parsley, chopped
  • 1 teaspoon cumin
  • 1 egg
  • Salt and pepper to taste
  • Olive oil for frying
Instructions
  1. 1. In a bowl, mash the cooked split chickpeas and mix with breadcrumbs, parsley, cumin, egg, salt, and pepper.
  2. 2. Form mixture into patties and heat olive oil in a pan over medium heat.
  3. 3. Fry patties for 3-4 minutes on each side until golden brown.

Split Chickpea and Quinoa Bowl

A wholesome bowl combining split chickpeas and quinoa, topped with fresh veggies and a tangy dressing.

Ingredients
  • 1 cup cooked split chickpeas
  • 1 cup cooked quinoa
  • 1 cup mixed greens
  • 1/2 avocado, sliced
  • 1/4 cup feta cheese
  • 2 tablespoons balsamic vinegar
  • Salt and pepper to taste
Instructions
  1. 1. In a bowl, layer cooked quinoa, split chickpeas, mixed greens, and avocado.
  2. 2. Sprinkle feta cheese on top and drizzle with balsamic vinegar.
  3. 3. Season with salt and pepper before serving.

Split Chickpea Soup

A comforting and nutritious soup made with split chickpeas and vegetables, perfect for any season.

Ingredients
  • 1 cup split chickpeas, soaked
  • 1 onion, chopped
  • 2 carrots, diced
  • 2 celery stalks, diced
  • 4 cups vegetable broth
  • 1 teaspoon paprika
  • Salt and pepper to taste
Instructions
  1. 1. In a pot, sauté onion, carrots, and celery until softened.
  2. 2. Add soaked split chickpeas, vegetable broth, paprika, salt, and pepper; bring to a boil.
  3. 3. Simmer for 30-40 minutes until chickpeas are tender, then blend for a creamy texture if desired.

Mediterranean Split Chickpea Wrap

A healthy wrap filled with split chickpeas, fresh veggies, and a tangy yogurt sauce, perfect for lunch.

Ingredients
  • 1 cup split chickpeas, cooked
  • 1 whole grain wrap
  • 1/2 cucumber, sliced
  • 1/2 bell pepper, sliced
  • 1/4 cup plain yogurt
  • 1 tablespoon lemon juice
  • Salt and pepper to taste
Instructions
  1. 1. In a bowl, mix yogurt, lemon juice, salt, and pepper to create the sauce.
  2. 2. Spread the sauce on the wrap, then layer with cooked split chickpeas, cucumber, and bell pepper.
  3. 3. Roll the wrap tightly, slice, and serve.

Split Chickpea and Sweet Potato Hash

A hearty breakfast hash featuring split chickpeas and sweet potatoes, packed with nutrients to kickstart your day.

Ingredients
  • 1 cup split chickpeas, cooked
  • 1 sweet potato, diced
  • 1 onion, chopped
  • 2 tablespoons olive oil
  • 1 teaspoon smoked paprika
  • Salt and pepper to taste
Instructions
  1. 1. In a skillet, heat olive oil and sauté onion until translucent.
  2. 2. Add diced sweet potato and cook until tender, about 10 minutes.
  3. 3. Stir in cooked split chickpeas, smoked paprika, salt, and pepper; cook for an additional 5 minutes.

Frequently Asked Questions (FAQ)

What is chana dal?

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

How do you cook chana dal?

Rinse the dal, soak for a few hours, then boil in water until tender. It can also be cooked in a pressure cooker for quicker preparation.

What are the health benefits of chana dal?

Chana dal is rich in protein, fiber, and essential nutrients, which can aid in digestion, support heart health, and help manage blood sugar levels.

Can chana dal be eaten raw?

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

How long does cooked chana dal last in the fridge?

Cooked chana dal can be stored in the refrigerator for up to 5 days in an airtight container.

Is chana dal gluten-free?

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

What dishes can be made with chana dal?

Chana dal can be used in soups, curries, salads, and even desserts like halwa.

How does chana dal compare to other legumes?

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

Related Superfoods
Abalone Acutifolius Bean Adzuki Bean
Comparisons
Split Chickpeas vs Acutifolius Bean Split Chickpeas vs Adzuki Bean Split Chickpeas vs Adzuki Bean
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