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Black Chickpeas
Legumes
Nutri-ScoreA

Black Chickpeas

Cicer arietinum

Clinical Encyclopedia

Black chickpeas, also known as kala chana, are a nutrient-dense legume rich in protein, fiber, and essential minerals. They are known for their low glycemic index, making them a great choice for blood sugar management.

Scientific NameCicer arietinum
Region of OriginSouth Asia
Popular Comparisons:
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Macronutrient Ratio

Caloric distribution of primary energy metrics per 100g

Calories164 kcal
Water
10.2%
Fiber7.6g
Total38.9g
Protein
8.9g(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%)

Health Benefits

✓Rich in protein, black chickpeas support muscle growth and repair, making them an excellent choice for vegetarians and vegans.
✓High fiber content aids in digestion and promotes a feeling of fullness, which can assist in weight management.
✓Packed with essential minerals like iron and magnesium, they contribute to overall health and help prevent deficiencies.
✓Their low glycemic index helps regulate blood sugar levels, making them suitable for individuals with diabetes.

Possible Risks & Side Effects

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

How to Prepare & Consume

Soak overnight before cooking to enhance digestibility and reduce cooking time. They can be boiled, roasted, or added to salads and stews.

Smart Selection & Storage

How to Select

Choose dry black chickpeas that are uniform in color and free from cracks or blemishes. Freshness can be indicated by a firm texture.

How to Store

Store in an airtight container in a cool, dry place. They can last for up to a year if stored properly.

Myths vs Realities

MythBlack chickpeas are the same as regular chickpeas.+
RealityWhile both are chickpeas, black chickpeas have a different nutrient profile and flavor.
MythEating chickpeas will make you gain weight.+
RealityIn moderation, chickpeas can aid in weight management due to their high fiber content.
MythChickpeas are not suitable for diabetics.+
RealityChickpeas have a low glycemic index, making them a good option for blood sugar control.

Healthy Recipes

Spicy Black Chickpea Salad

A refreshing and protein-packed salad featuring black chickpeas, mixed greens, and a zesty lime dressing.

Ingredients
  • 1 cup cooked black chickpeas
  • 2 cups mixed greens
  • 1/2 red bell pepper, diced
  • 1/4 red onion, thinly sliced
  • 1 avocado, diced
  • 2 tablespoons olive oil
  • Juice of 1 lime
  • Salt and pepper to taste
Instructions
  1. 1. In a large bowl, combine the cooked black chickpeas, mixed greens, red bell pepper, red onion, and avocado.
  2. 2. In a small bowl, whisk together olive oil, lime juice, salt, and pepper.
  3. 3. Drizzle the dressing over the salad, toss gently, and serve immediately.

Black Chickpea Curry

A hearty and aromatic curry made with black chickpeas simmered in a spiced tomato sauce, perfect for a cozy dinner.

Ingredients
  • 1 cup black chickpeas, soaked overnight
  • 1 onion, chopped
  • 2 cloves garlic, minced
  • 1 inch ginger, grated
  • 1 can diced tomatoes
  • 1 tablespoon curry powder
  • 1 teaspoon cumin
  • Salt to taste
  • 2 tablespoons coconut oil
  • Fresh cilantro for garnish
Instructions
  1. 1. Heat coconut oil in a pot over medium heat, add chopped onions, and sauté until translucent.
  2. 2. Stir in garlic and ginger, cooking for an additional minute before adding curry powder and cumin.
  3. 3. Add soaked black chickpeas and diced tomatoes, cover, and simmer for 30-40 minutes until chickpeas are tender. Garnish with cilantro before serving.

Black Chickpea Hummus

A vibrant twist on traditional hummus, this black chickpea version is rich in flavor and perfect for dipping or spreading.

Ingredients
  • 1 cup cooked black chickpeas
  • 2 tablespoons tahini
  • 2 tablespoons olive oil
  • Juice of 1 lemon
  • 1 garlic clove
  • Salt to taste
  • Water as needed
  • Paprika for garnish
Instructions
  1. 1. In a food processor, combine black chickpeas, tahini, olive oil, lemon juice, garlic, and salt.
  2. 2. Blend until smooth, adding water gradually to reach desired consistency.
  3. 3. Transfer to a serving bowl, sprinkle with paprika, and serve with pita or veggies.

Black Chickpea Tacos

These delicious tacos are filled with spiced black chickpeas and topped with fresh avocado and salsa for a nutritious meal.

Ingredients
  • 1 cup cooked black chickpeas
  • 1 teaspoon chili powder
  • 1 teaspoon cumin
  • 1 tablespoon olive oil
  • Corn tortillas
  • 1 avocado, sliced
  • 1/2 cup salsa
  • Fresh cilantro for garnish
Instructions
  1. 1. In a skillet, heat olive oil over medium heat, add black chickpeas, chili powder, and cumin, cooking for 5-7 minutes.
  2. 2. Warm corn tortillas in a separate pan or microwave.
  3. 3. Assemble tacos by filling tortillas with spiced chickpeas, avocado slices, and salsa, garnishing with cilantro.

Black Chickpea and Quinoa Bowl

A nourishing bowl packed with protein from black chickpeas and quinoa, topped with roasted vegetables and a tahini dressing.

Ingredients
  • 1 cup cooked black chickpeas
  • 1 cup cooked quinoa
  • 1 zucchini, diced
  • 1 bell pepper, diced
  • 2 tablespoons olive oil
  • Salt and pepper to taste
  • 2 tablespoons tahini
  • Juice of 1 lemon
Instructions
  1. 1. Preheat oven to 400°F (200°C). Toss zucchini and bell pepper with olive oil, salt, and pepper, and roast for 20 minutes.
  2. 2. In a bowl, combine cooked black chickpeas and quinoa.
  3. 3. Drizzle with tahini and lemon juice, add roasted vegetables, and toss to combine before serving.

Black Chickpea Stir-Fry

A quick and colorful stir-fry featuring black chickpeas, bell peppers, and broccoli, tossed in a savory soy sauce.

Ingredients
  • 1 cup cooked black chickpeas
  • 1 bell pepper, sliced
  • 1 cup broccoli florets
  • 2 tablespoons soy sauce
  • 1 tablespoon sesame oil
  • 1 garlic clove, minced
  • Cooked brown rice for serving
Instructions
  1. 1. Heat sesame oil in a large pan over medium-high heat, add garlic, and sauté for 30 seconds.
  2. 2. Add bell pepper and broccoli, stir-frying for 5-7 minutes until tender-crisp.
  3. 3. Stir in black chickpeas and soy sauce, cooking for another 2 minutes. Serve over brown rice.

Black Chickpea Veggie Burgers

These hearty veggie burgers are made with black chickpeas and spices, perfect for a healthy barbecue or meal prep.

Ingredients
  • 1 cup cooked black chickpeas
  • 1/2 cup breadcrumbs
  • 1/4 onion, finely chopped
  • 1 garlic clove, minced
  • 1 teaspoon cumin
  • 1 tablespoon olive oil
  • Salt and pepper to taste
Instructions
  1. 1. In a bowl, mash black chickpeas with a fork, then mix in breadcrumbs, onion, garlic, cumin, olive oil, salt, and pepper.
  2. 2. Form mixture into patties and refrigerate for 30 minutes.
  3. 3. Cook patties on a skillet over medium heat for 5-6 minutes on each side until golden brown.

Black Chickpea and Spinach Soup

A comforting and nutritious soup made with black chickpeas and fresh spinach, perfect for a light lunch or dinner.

Ingredients
  • 1 cup cooked black chickpeas
  • 4 cups vegetable broth
  • 2 cups fresh spinach
  • 1 onion, chopped
  • 2 cloves garlic, minced
  • 1 teaspoon cumin
  • Salt and pepper to taste
Instructions
  1. 1. In a pot, sauté onion and garlic until soft, then add cumin and cook for another minute.
  2. 2. Pour in vegetable broth and bring to a boil, then add black chickpeas and simmer for 10 minutes.
  3. 3. Stir in fresh spinach until wilted, season with salt and pepper, and serve hot.

Black Chickpea and Sweet Potato Hash

A delicious breakfast hash featuring roasted sweet potatoes and black chickpeas, seasoned with spices for a flavorful start to your day.

Ingredients
  • 1 cup cooked black chickpeas
  • 1 sweet potato, diced
  • 1 tablespoon olive oil
  • 1 teaspoon paprika
  • Salt and pepper to taste
  • 2 eggs (optional)
Instructions
  1. 1. Preheat oven to 425°F (220°C). Toss diced sweet potato with olive oil, paprika, salt, and pepper, and roast for 25 minutes.
  2. 2. In a skillet, combine roasted sweet potatoes and black chickpeas, cooking until heated through.
  3. 3. For an optional egg topping, fry or poach eggs and serve on top of the hash.

Black Chickpea Energy Balls

These no-bake energy balls are packed with black chickpeas, oats, and nut butter, making them a perfect healthy snack.

Ingredients
  • 1 cup cooked black chickpeas
  • 1/2 cup rolled oats
  • 1/4 cup almond butter
  • 2 tablespoons honey or maple syrup
  • 1 teaspoon vanilla extract
  • Pinch of salt
Instructions
  1. 1. In a food processor, combine black chickpeas, rolled oats, almond butter, honey, vanilla extract, and salt.
  2. 2. Blend until the mixture is well combined and forms a sticky dough.
  3. 3. Roll into small balls and refrigerate for at least 30 minutes before serving.

Frequently Asked Questions (FAQ)

What are the health benefits of black chickpeas?

Black chickpeas are high in protein and fiber, which can aid in weight management, improve digestion, and support muscle health.

How should I store dry black chickpeas?

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

Can black chickpeas help with weight loss?

Yes, their high fiber content promotes satiety, which can help control appetite and support weight loss efforts.

Are black chickpeas gluten-free?

Yes, black chickpeas are naturally gluten-free and safe for individuals with gluten intolerance.

How do I cook black chickpeas?

Soak them overnight, then boil for about 45-60 minutes until tender. They can also be pressure cooked for quicker preparation.

Can I eat black chickpeas raw?

Raw black chickpeas are not recommended; they should be cooked to improve digestibility and nutrient absorption.

What is the glycemic index of black chickpeas?

Black chickpeas have a low glycemic index of 28, making them suitable for blood sugar management.

How do black chickpeas compare to regular chickpeas?

Black chickpeas have a higher fiber content and a nuttier flavor compared to regular chickpeas, along with a lower glycemic index.

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Comparisons
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Nutrients
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Featured Guides
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