Black channa for daily wellness

Black channa for daily wellnessBlack channa (black chickpeas) is an easily available, versatilelegume used widely across India. Its neutral flavour and firmtexture make it simple to incorporate into various regional diets,from curries to salads and snacks.

Black channa offers a commendable amount of plant-basedprotein, dietary fibre, and complex carbohydrates. It is anexcellent choice for those seeking a low-fat, high-protein meal.Although it contains carbohydrates, its high fibre contentensures they function as complex carbs, leading to a lowglycaemic index (GI). When consumed in moderation, thishelps individuals with diabetes better control blood glucoselevels.

Supports heart health: Soluble fibre binds to cholesterol andfacilitates its elimination from the body, helping lower LDL(‘bad’) cholesterol.Promotes gut health: Acts as a prebiotic, feeding beneficialgut bacteria and supporting regular bowel movements.Fights liver inflammation: Contains antioxidants and bioactivecompounds that may help reduce liver inflammation andsupport overall hepatic function. Aids weight management: Provides lasting satiety, reduces sugar cravings and helps with portion control as part of a
balanced meal.

Supports bone health: Provides essential minerals like
magnesium, phosphorus and calcium.

Boosts iron levels: A valuable source of non-heme iron,
especially beneficial when combined with vitamin C-rich foods.
Black channa is a valuable addition to a daily balanced meal,
helping you easily achieve your protein and fibre goals.

Recipe of the day: Black Channa Dosa (fermented)
Soak black channa (1 part) with idli rice (3 parts) and fenugreek
seeds. Grind to a smooth batter, ferment overnight. Pour as
dosa on a hot tawa with minimal oil. High in protein and gut-
friendly due to fermentation.

Recipes:

1. Sprouted Black Channa Sundal Salad (Healthy Salad)
   A refreshing, protein-rich South Indian salad ideal for gut health.
   Ingredients
    Sprouted black channa
    Cucumber
    Carrot
    Grated coconut
    Lemon juice
    Curry leaves
    Mustard seeds
    Green chili
    Asafoetida (hing)
   Method
   Lightly steam sprouts for 5 minutes. Toss with chopped vegetables and coconut. Temper
   mustard seeds, curry leaves, chili, and hing in minimal oil. Mix and finish with lemon juice.
2. Black Chana Chettinad Curry (Tamilnadu Style)
   A spicy Tamil Nadu-style curry rich in flavor and fiber.
   Ingredients
    Soaked black channa
    Onion
    Tomato
    Coconut
    Chettinad masala
    Curry leaves
    Turmeric
   Method
   Pressure-cook black channa until soft. Sauté onions, tomatoes, spices, and coconut paste. Add
   cooked channa and simmer until thick.
3. Black Channa Kozhukattai
   Steamed dumplings that are filling and easy to digest.
   Ingredients
    Soaked black channa

 Rice flour
 Ginger
 Green chili
 Cumin
 Curry leaves
Method
Grind black channa coarsely with spices. Mix into rice flour dough, shape into dumplings,
and steam until cooked.

4. Andhra-Style Channa Pulusu
   A tangy tamarind-based curry packed with traditional flavors.
   Ingredients
    Boiled black channa
    Tamarind extract
    Onion
    Tomato
    Sambar powder
    Curry leaves
    Jaggery
   Method
   Temper mustard seeds and curry leaves. Add onions, tomatoes, tamarind extract, jaggery, and
   spices. Simmer with black channa until flavorful.
5. Black Channa Coconut Stir-Fry (Kerala Style)
   A simple dry preparation with coconut and spices.
   Ingredients
    Boiled black channa
    Grated coconut
    Curry leaves
    Mustard seeds
    Dry red chilies
    Turmeric
    Coconut oil
   Method
   Temper mustard seeds, curry leaves, and chilies in coconut oil. Add boiled black channa and
   turmeric. Finish with grated coconut and sauté briefly.

• Hema
  Clinical Nutritionist