Protein
flattened black chickpeas.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-freeWhole grain
ALSO KNOWN AS
pressed chickpeaschana jor garam
SERVING
CALORIES
360
PROTEIN
19g
CARBS
58g
FAT
5.5g
FIBER
17g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories360kcal—
Protein19g38%
Carbohydrates58g21%
Fiber17g61%
Sugar4.0g8%
Total fat5.5g7%
Saturated fat0.60g3%
Trans fat0g—
Cholesterol0mg0%
Water10g—
MINERALS
Sodium24mg1%
Potassium875mg19%
Calcium105mg8%
Iron6.2mg34%
Magnesium115mg27%
Phosphorus311mg25%
Zinc3.4mg31%
Copper0.80mg89%
Manganese2.0mg87%
Selenium8.2µg15%
VITAMINS
Vitamin A2.0µg0%
Vitamin C1.3mg1%
Vitamin D0µg0%
Vitamin E0.80mg5%
Vitamin K4.0µg3%
Thiamin (B1)0.48mg40%
Riboflavin (B2)0.21mg16%
Niacin (B3)1.5mg9%
Pantothenic acid (B5)0.60mg12%
Vitamin B60.50mg29%
Folate (B9)557µg139%
Vitamin B120µg0%
%DV based on a 2,000 cal diet. Source: USDA FoodData Central. A dash in the %DV column means there’s no established Daily Value for that nutrient.
MEASUREMENT CONVERSIONS
How much is what.
1 cup170g
1 tablespoon10.6g
1 teaspoon3.5g
1 ml0.7g
1 liter708.3g
HEALTH BENEFITS
Why eat it.
- ✓Excellent source of plant-based protein and dietary fiber, promoting satiety and aiding in weight management.
- ✓Rich in essential minerals like iron, manganese, and folate, which support energy production, bone health, and cell growth.
- ✓Has a low glycemic index, helping to regulate blood sugar levels, making it beneficial for individuals with diabetes.
- ✓Contains antioxidants such as polyphenols and saponins that help combat oxidative stress in the body.
COOKING TIPS
In the kitchen.
- 1Commonly used to make 'Chana Jor Garam', a popular Indian street food snack, by mixing with chopped onions, tomatoes, cilantro, lemon juice, and spices.
- 2Can be lightly toasted or pan-fried to enhance their nutty flavor and crunchy texture, making them a great addition to salads, soups, or trail mixes.
- 3For a softer texture, briefly soak them in warm water for 10-15 minutes before using in recipes.
- 4Can be coarsely ground and used as a gluten-free, high-protein crumb coating for vegetables or proteins.
STORAGE
Keep it fresh.
- Store in an airtight container in a cool, dark, and dry place, such as a pantry, to maintain freshness and prevent moisture absorption.
- When stored properly, they can last for 6 to 12 months. Avoid refrigeration unless they are part of a prepared dish.
FAQ
Frequently asked questions.
Is flattened black chickpeas healthy?
Yes, flattened black chickpeas are highly nutritious. They are an excellent source of plant-based protein and dietary fiber, promoting satiety and aiding in weight management. They are also rich in essential minerals like iron, manganese, and folate, and contain beneficial antioxidants.
What are the nutritional values of flattened black chickpeas?
Per 100g, flattened black chickpeas contain approximately 360 calories, 19g protein, 58g carbohydrates, and 5.5g fat. They are also packed with dietary fiber, which is crucial for digestive health, and provide essential minerals.
Are flattened black chickpeas good for weight loss?
Yes, they can be beneficial for weight loss. Their high protein and dietary fiber content helps promote satiety, keeping you feeling full longer and potentially reducing overall calorie intake. This can aid in managing hunger and supporting weight management goals.
Are flattened black chickpeas gluten-free?
Yes, flattened black chickpeas are naturally gluten-free. As a legume, they do not contain wheat, barley, or rye, making them a safe and suitable food choice for individuals with celiac disease or gluten sensitivity.
Are flattened black chickpeas vegan?
Yes, flattened black chickpeas are 100% vegan. As a plant-based legume, they contain no animal products or by-products, making them an excellent and versatile protein source for vegan and vegetarian diets.
Can diabetics eat flattened black chickpeas?
Yes, flattened black chickpeas are beneficial for diabetics. They have a low glycemic index, which helps regulate blood sugar levels and prevent sharp spikes after meals. Their fiber content also contributes to better blood sugar control.
How do you cook/prepare flattened black chickpeas?
Flattened black chickpeas typically require soaking for a few hours or overnight, then boiling until tender. Their flattened shape allows for quicker cooking compared to whole chickpeas. They can be used in curries, salads, stir-fries, or roasted for a crunchy snack.
What do flattened black chickpeas taste like?
Flattened black chickpeas have an earthy, nutty flavor similar to regular chickpeas, but with a slightly firmer texture even after cooking. They readily absorb flavors from spices and sauces, making them versatile in various savory dishes.
How do you store flattened black chickpeas?
Store dried flattened black chickpeas in an airtight container in a cool, dry, and dark place, away from direct sunlight and moisture. Proper storage helps maintain their quality, flavor, and extends their shelf life significantly.
How long do flattened black chickpeas last?
When stored properly in a cool, dry place, dried flattened black chickpeas can last for up to 1-2 years. Once cooked, they should be refrigerated in an airtight container and consumed within 3-4 days for best quality and safety.
