Kabuli chana, or chickpeas, are indeed a good source of protein. Generally, boiled kabuli chana contains about 8 grams of protein per 100 grams. So, if you’re looking at dry, uncooked chickpeas, the protein content can seem higher, often noted around 19 grams per 100 grams. But once cooked, which is how they’re usually consumed, chickpeas do absorb water and expand, contributing to a lower protein density by weight.
For your goal of building muscle, kabuli chana offers more benefits beyond its protein content. The fiber and complex carbohydrates present keep your digestive system healthy and provide sustained energy, which is crucial for supporting overall vitality. Ayurvedically speaking, kabuli chana is balanced for those with Kapha dosha due to its light and dry nature. However, people with Vata constitution should consume it moderately, as it can sometimes increase gas and bloating, unless tempered with good spices.
To effectively incorporate kabuli chana into your muscle-building diet, consider pairing it with grains like quinoa or adding side dishes of seeds and nuts, which complete the amino acid profile of your meal. This combination helps ensure a more complete protein intake. Also, by using spices like cumin, ginger and asafoetida (hing), you can aid digestion and prevent any potential Vata-aggravatng effects.
Consuming one to two cups of chickpeas 3-4 times a week, amid a balanced diet that includes different protein sources and micronutrients, should help meet your nutritional goals. Remember to soak them properly before cooking to reduce antinutrients, improving nutrient absorption and digestion. Still, it’s crucial to balance overall nutrition so consider variety in your meals to cover all macronutrient bases accurately.
