Nutritional Benefits of Brown Chana

[Johnny Daniels]

Tired of the same old lentils and beans? What if we told you the humble chickpea has an underrated cousin that deserves a place in your pantry? Brown chana, a variety of garbanzo beans, is an unassuming nutritional powerhouse just waiting to be discovered. With its earthy, nutty flavour and substantial bite, brown chana can transform simple meals into something special.

Though small in size, brown chana is a true nutritional powerhouse. This versatile pulse features in everything from street food chaats to rich curries. Curious to learn more? This blog post has got you covered. Keep reading to unveil the mighty benefits of brown chana.

Nutritional Profile of Brown Chana

Brown Chana is packed with protein, fiber, vitamins and minerals. Just one cup of cooked organic brown chana contains 14.5 grams of protein, 12.5 grams of fiber, and significant amounts of folate, iron, phosphorus, copper, manganese, and vitamin B complex.

Health Benefits of Brown Chana

With its stellar nutritional profile, incorporating more brown chana into your diet can come with many potential health perks. Here are some of the top benefits of brown chana:

• Supports Heart Health

The fibre, protein, folate, and magnesium in brown chana support cardiovascular function. Its potassium content aids healthy blood pressure levels. Brown chana also contains antioxidants, which are beneficial for heart health.

• Boosts digestion

With 12.5 grams per cooked cup, brown chana is an excellent source of fibre including both insoluble and soluble varieties. This helps digestion and promotes regularity. As a fermentable fibre, brown chana also feeds healthy gut bacteria, which supports digestive and overall health.

• Stabilises Blood Sugar

The fibre and protein in brown chana maintain the body’s insulin response and help stabilise blood sugar levels. It also has a very low glycemic index, which makes it particularly beneficial for those with diabetes.

• Promotes Satiety

Adding chickpeas like brown chana to meals may result in eating fewer calories over the course of a day, which can also help you manage your weight.

• Cholesterol Reduction

Research has shown that including chickpeas and other legumes in your diet can help reduce cholesterol levels. The soluble fiber in organic brown chana binds to cholesterol in the intestines and prevents its absorption.

Ways to Enjoy Brown Chana

Now that we know the immense health benefits brown chana offers, how best to enjoy this tasty, textured pulse?

A staple in vegan cooking, it makes an excellent meat substitute or plant-based protein source. Some of the delicious recipes that you can make with organic brown chana include:

• Brown chana masala
• Coconut brown chana curry
• Brown chana chaat
• Spiced roasted brown chana
• Brown chana fritters

Keep in mind that boiling or roasting retains more nutritional value than frying or adding other oils. Pairing with a source of vitamin C also aids the absorption of iron. For maximum benefits of brown chana, enjoy brown chana a few times per week. Consider getting organic brown chana from providers like AsmitA Organic Farm for quality produce.

Wrapping Up

For an underrated legume, the organic brown chana offers immense nutritional value. It is affordable, versatile and easy to prepare. Packed with protein, fibre and various vitamins and minerals, adding more of this nutritious chickpea to your diet can benefit your health in numerous ways!