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Soaking
Wash the kala chana (whole bengal gram) and soak it in a liter of water for at least six hours. Discard the water after soaking and use the swollen chana for cooking.
Black chana curry
Black chana curry has 84.1 calories per serving (1 Small Cup) — that's 84.4 calories per 100g. It provides 4.3g protein, 10.4g carbs, and 2.8g fat. With a low glycemic index (GI: 54), this recipe is suitable for weight loss, diabetes management, heart health and more. The 6.6g of dietary fiber per serving adds to its nutritional value. It contains anti-inflammatory ingredients like turmeric and ginger.
Track the exact calories and macros of Black chana curry in the Hint app (https://clearcals.com/products/hint) — India's comprehensive recipe and nutrition tracking platform.
- Serving Size 1 Small Cup (100 g)
- Calories84.1 kcal
- Carbs10.4 g (41.4 kcal)
- Protein4.3 g (17.4 kcal)
- Fats2.8 g (25.3 kcal)
Nutrition Label
Black chana curry
- Serving Size1 Small Cup (100 g)
- Calories84.1 kcal
- Carbs10.4 g
- Fiber6.6 g
- Sugar1.6 g
- Protein4.3 g
- Fat2.8 g
- Saturated fat0.4 g
- Mono unsaturated fat0.9 g
- Poly unsaturated fat1.0 g
- Cholesterol0.0 mg
- Sodium188.7 mg
Nutrition per 100g
- Calories84.4 kcal
- Carbs10.4 g
- Fiber6.6 g
- Sugar1.6 g
- Protein4.4 g
- Fat2.8 g
- Cholesterol0.0 mg
- Sodium189.5 mg
1 serving = 99.6g
Cooking time: 360 minutes
Serves: 11 persons
Ingredients
Whole bengal gram
200 Grams
Tomato ripe local
200 Grams
Chillies green - all varieties
5 Grams
Coriander leaves
2 Table Spoon
Garlic big clove
1 Table Spoon
Ginger fresh
2 Grams
Onion big
200 Grams
Cumin seeds
0.5 Tea Spoon
Turmeric powder
1 Grams
Rice bran oil
1 Table Spoon
Salt
1 Tea Spoon
Water
400 Milliliter
Garam masala powder
1 Tea Spoon
Red chilli powder
1 Tea Spoon
Coriander powder
1 Table Spoon
Instructions
1
2
Cooking
Heat oil in a pressure cooker, add cumin seeds, green chilies, chopped ginger, garlic, chopped onions, and tomato pieces. Mix well and cook until the onions turn colorless and tomato pieces are mashed. Next, add turmeric, coriander powder, garam masala, red chili powder, and salt. Mix well and cook the gravy for 5 more minutes. Add the soaked kala chana and mix well. Add 2 cups (400 mL) of water and close the lid of the pressure cooker. Cook the ingredients for 4 whistles and open the lid when the pressure cooker cools down. Cook for 5 more minutes and add chopped coriander.
3
Serve
Serve hot with rice or roti.
Glycemic Index
54 Low
Likely to produce a slower, steadier rise in blood glucose for most people.
How to flatten the spike
- Pair this dish with a protein source (dal, paneer, eggs, fish, or curd).
- Add a fiber-rich side salad or non-starchy vegetables.
- Avoid combining this with another high-carb side in the same meal.
Compare & Substitute
| Nutrient | Black chana curry | Aluru Kura | Avara Curry | Chawali rassa |
|---|---|---|---|---|
| Calories | 84.1 kcal | 89.6 kcal | 89.6 kcal | 89.6 kcal |
| Carbs | 10.4 g | 13.1 g | 13.1 g | 13.1 g |
| Protein | 4.3 g | 4.6 g | 4.6 g | 4.6 g |
| Fat | 2.8 g | 2.1 g | 2.1 g | 2.1 g |
| Fiber | 6.6 g | 4 g | 4 g | 4 g |
| Sugar | 1.6 g | 1.7 g | 1.7 g | 1.7 g |
| Sodium | 188.7 mg | 186.4 mg | 186.4 mg | 186.4 mg |
| Cholesterol | 0 mg | 0 mg | 0 mg | 0 mg |
Health Goals Suitability
Weight Loss
At just 84.1 kcal per serving, this is an excellent choice for weight management. The 6.6g of dietary fiber promotes satiety, helping you feel full longer. The low-calorie vegetables keep the energy density low.
Diabetes
With a low glycemic index of 54, this recipe supports stable blood sugar levels. The 6.6g fiber further slows glucose absorption.
Muscle Gain
Low protein content (4.3g per serving) — not sufficient alone for muscle building. Combine with high-protein sides like paneer, eggs, chicken, dal, or a protein shake to reach 25-30g protein per meal.
Heart Health
Zero cholesterol and low saturated fat (0.4g) make this heart-friendly. Anti-inflammatory ingredients benefit overall heart health. Contains heart-healthy fats. Low sodium content is ideal for blood pressure management.
PCOS
Low GI (54) with 6.6g fiber supports insulin sensitivity — key for PCOS management. Anti-inflammatory ingredients like turmeric and ginger are especially beneficial for PCOS.
Thyroid
No goitrogenic ingredients — generally safe for thyroid conditions. The iron content supports thyroid hormone production. The spices aid digestion, which can be sluggish in hypothyroidism.
Portion Guidance
Weight Loss
1 Small Cup (~99.6g). A light, kcal-friendly portion. Pair with roti or salad for a complete meal under 300 kcal.
Muscle Gain
1 Small Cup (~99.6g) plus a protein-rich addition (100g paneer, 2 eggs, or 1 cup dal) to hit 25-30g protein per meal.
Diabetes
1 Small Cup (~99.6g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
General
1 Small Cup (~99.6g) provides a balanced portion. Adjust based on your daily kcal target — track accurately in the Hint app.
Recipe Modifications
Boost protein
Add 50g paneer, a boiled egg, or a side of sprouted moong dal. Stirring in 1 tbsp of peanut butter also adds 4g protein.
Lower glycemic load
Replace refined flour (maida) with whole wheat atta, or swap white rice with brown rice or millets like jowar/bajra.
Make diabetes-friendly
Replace potato with cauliflower or bottle gourd. Add a squeeze of lemon — the acidity lowers glycemic response.
Meal prep friendly
Black chana curry stores well for 2-3 days refrigerated. Reheat on stovetop for best texture. Prepare ingredients in advance for quick weeknight cooking.
Common Mistakes
Not measuring serving size
Why it matters: The nutrition values are for 1 standard serving. Eating 2-3x the serving means 2-3x the kcal (168.1-252.2 kcal).
Fix: Use the Hint app to scan and log the exact portion you eat for accurate tracking.
Pairing with another high-GI food
Why it matters: Eating rice with another starchy dish doubles the glycemic load, causing sharp blood sugar spikes.
Fix: Choose one carb source per meal. Pair with roti instead of rice, or add a protein-rich side.
Overcooking the vegetables
Why it matters: Overcooking destroys heat-sensitive vitamins (C, B-complex) and reduces fiber quality.
Fix: Cook vegetables until just tender. Add delicate vegetables (like spinach or capsicum) in the last 2-3 minutes.
Frequently Asked Questions
One serving of Black chana curry contains 84.1 kcal (4.3g protein, 10.4g carbs, 2.8g fat). That's 84.4 kcal per 100g. You can track exact portions in the Hint app.
At just 84.1 kcal per serving, this is an excellent choice for weight management. The 6.6g of dietary fiber promotes satiety, helping you feel full longer. The low-calorie vegetables keep the energy density low. Pair with a salad or raita for a filling, low-calorie meal.
With a low glycemic index of 54, this recipe supports stable blood sugar levels. The 6.6g fiber further slows glucose absorption. The glycemic index is 54 (Low). Always consult your dietitian for personalized guidance — Hint Premium connects you with expert dietitians.
Black chana curry has 4.3g protein per serving. For a protein boost, combine with paneer, eggs, dal, or chicken.
Yes, Black chana curry is light enough for dinner at 84.1 kcal. Having a lighter dinner 2-3 hours before sleep supports better digestion and weight management.
Since Black chana curry is low in protein, pair it with dal, paneer, curd, or eggs. Add a fiber-rich salad for completeness. Track your full meal in the Hint app for accurate nutrition totals.
Low GI (54) with 6.6g fiber supports insulin sensitivity — key for PCOS management. Anti-inflammatory ingredients like turmeric and ginger are especially beneficial for PCOS.
Scientific References
Low glycemic index foods help improve blood sugar control in people with diabetes
Brand-Miller J et al. (2003). Low-glycemic index diets in the management of diabetes. Diabetes Care.
DOI: 10.2337/diacare.26.8.2261Increased dietary fiber intake is associated with lower body weight
Slavin JL (2005). Dietary fiber and body weight. Nutrition.
DOI: 10.1016/j.nut.2003.09.004Dietary fiber slows glucose absorption and reduces post-meal blood sugar spikes
Weickert MO & Pfeiffer AFH (2008). Metabolic effects of dietary fiber consumption. Journal of Nutrition.
DOI: 10.1093/jn/138.3.439Curcumin in turmeric has significant anti-inflammatory properties
Hewlings SJ & Kalman DS (2017). Curcumin: A Review of Its Effects on Human Health. Foods.
DOI: 10.3390/foods6100092
