Chana, also known as chickpeas, is indeed a great source of protein for anyone looking to lean more into plant-based eating. Depending on the type — whether it’s black chana (Kala chana) or the regular white chickpeas (Kabuli chana), both offer a notable protein content. On average, 100 grams of boiled chana contains about 8-9 grams of protein. So yes, it does provide a significant amount, especially if you incorporate it consistently into your meals.
It’s also wise to consider that while important, protein isn’t the only nutrient you get from chana. They are rich in fiber, iron, and folate which can all contribute to overall well-being. From a Siddha-Ayurvedic perspective, chana is balancing for the kapha dosha and can also be good for vata if cooked with the right spices — ginger, black pepper, and cumin can help.
When it comes to ensuring you’re getting a complete amino acid profile, combining chana with whole grains like rice or quinoa in your meals can be beneficial. This mixing helps complement the amino acids each food offers on its own. For you to maximize the protein you get from chana, soak it overnight to aid digestion, and cook it well. Sprouting your chana before cooking is another great method to boost its nutritional profile.
For simple and nutritious recipes, consider making a chana salad with cucumber, tomatoes, and lemon juice for a fresh dish. Alternatively, a chana curry seasoned with turmeric and curry leaves can serve as a fulfilling and hearty meal.
If you still feel concerned about your protein intake, it could be worthwhile consulting a nutritionist who understands plant-based diets to help in crafting a meal plan that meets all your nutrient needs, but don’t let it replace any direct medical consultation if serious health concerns arise.
