In 100 grams of raw chana, also known as chickpeas or Bengal gram, you’ll find roughly 19 grams of protein, which makes it a substantial source of plant-based protein. When cooked, the protein content can appear to dilute slightly as it absorbs water, but it’s still quite high per serving. This makes chickpeas highly beneficial for boosting your protein intake. In the context of meals like chana masala, keep in mind that additional ingredients like tomatoes, spices, and oils can modify the overall nutrition profile, but chana remains a key protein contributor.
To efficiently incorporate chana into your diet, soaking them overnight is indeed recommended. This helps not only in reducing cooking time but also in enhancing their digestibility. Soaking aids in reducing antinutrients like phytic acid, allowing better absorption of essential minerals along with protein. After soaking, you can cook them and add to salads, stir-fries, or make them into soups.
As per the Siddha-Ayurvedic perspective, chana is hearty and nourishing, deemed to enhance the strength of the body tissues (dhatus). The earth element in chana supports kapha, providing grounding energy, while its effect on the vata and pitta doshas is generally balanced. For individuals with a vata predominance feeling low energy, incorporating chana regularly can provide a steady source of nourishment.
Frequency of consumption can vary based on individual dietary requirements and energy needs. For most, including them a few times a week in balanced recipes can ensure a steady intake of protein. Remember to complement chana with other protein sources, ensuring a well-rounded nutrient profile. If your feelings of low energy persist, consulting with a healthcare provider to explore any underlying causes remains prudent.
