Kala chana, also known as black chickpea, is high in vitamins, minerals, protein, fibre, and heart-healthy fat. (Photo: Shutterstock)
Here are a few reasons for adding this classic Kala Chana soup to your daily diet.
You must have heard about the benefits of eating soaked or boiled chana regularly in the morning. If you are not already aware, kala chana, also known as black chickpea, is high in vitamins, minerals, protein, fibre, and heart-healthy fat. It is a versatile bean and it is also commonly used in many recipes, including curries, salads, falafel, hummus, stews and even as a quick snack. But do you know that it can also be used to make soup?
The high dietary fibre content of kala chana soup promotes digestive health. It does this by promoting the growth of beneficial bacteria in the intestine, which maintains one’s gut health and reduces constipation. It also keeps you fuller for longer, which helps you avoid overeating and maintain your weight.
Benefits Of Kala Chana Soup
- Because kala chana soup has a high fibre, protein, and nutritional content, it helps with digestion, controlling weight and supporting heart health, among other health advantages.
- Patients with diabetes can benefit most from it as it can help lower oxidative stress and inflammation.
- Kala chana can give you energy and prevent anemia.
- So, adding vegetables to Kala Chana soup or broth could produce a complete meal that gives you the energy you need to be active and healthy throughout the colder months.
Kala Chana Soup: How To Prepare
Ingredients:
1 cup boiled kala chana, 1 tablespoon oil or ghee, 1 onion (finely chopped (optional)), 1 tomato (finely chopped), 2-3 garlic cloves (minced (optional)), 1-inch piece of ginger chopped, 1-2 green chilies (chopped (optional)), 1 teaspoon cumin seeds, 1 teaspoon turmeric powder, 1 teaspoon coriander powder, Salt and pepper to taste and fresh coriander leaves for garnish.
Method:
- Kala chana should be soaked for at least eight hours or overnight.
- Cook the soaked kala chana in a pressure cooker with adequate water for 20 to 25 minutes, or until it becomes soft.
- Heat the oil or ghee in a big pot or skillet, add the cumin seeds, and let them sputter.
- Saute the mixture until the onions turn golden brown.
- Add the chopped tomatoes, coriander powder, turmeric, salt, and pepper. Cook, stirring occasionally, until the tomatoes soften and the spices are well combined.
- Add the boiled kala chana along with water or veggie broth.
- Simmer the soup for ten to fifteen minutes to let the flavours meld.
- Serve hot and garnish with fresh coriander leaves.
