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Wash the black chana
Wash and soak the black gram overnight.
- Serving Size 1 Small Cup (100 g)
- Calories108.3 kcal
- Carbs9.7 g (38.6 kcal)
- Protein5.6 g (22.3 kcal)
- Fats5.3 g (47.4 kcal)
Chana salad recipe
Chana salad is a good source of folate, vitamin C, beta carotene, lycopene, lutein, and excellent source of manganese and vitamin D. HINT: It helps in improving vision and boosting immunity.
Cooking time: 10 minutes
Serves: 9 persons
Ingredients
Cucumber raw
100 Grams
Olive oil
2 Tea Spoon
Whole bengal gram
200 Grams
Tomato ripe local
100 Grams
Lemon juice
1 Tea Spoon
Chillies green - all varieties
1 Tea Spoon
Coriander leaves
1 Tea Spoon
Mint leaves
1 Tea Spoon
Onion small
100 Grams
Salt
0.5 Tea Spoon
Water
2 Cup
Cumin powder
0.5 Tea Spoon
chat masala
0.5 Tea Spoon
Instructions
1
2
Pressure cook
Add the soaked kala chana in a pressure cooker. Discard the water it was soaking in and add 3 cups of fresh water and salt to taste. Close the pressure cooker and pressure cook for 6 whistles, turn down the heat and continue to cook for 5 more minutes. Turn off the flame. Allow the pressure to release naturally. Once the pressure has released, drain the water if any and transfer the chana into a mixing bowl.
3
Mix the ingredients
In a large salad bowl mix together the boiled chana, cucumber, onions, tomatoes, green chilies. Add salt, cumin powder, chaat masala, olive oil, mint leaves, and lemon juice. Add finely chopped coriander leaves.
4
Serve it
Whisk to combine all the ingredients. Serve it hot.
Nutrition Label
Chana salad
- Serving Size1 Small Cup (100 g)
- Calories108.3 kcal
- Carbs9.7 g
- Fiber9.9 g
- Sugar0.3 g
- Protein5.6 g
- Fat5.3 g
- Saturated fat0.3 g
- Mono unsaturated fat2.7 g
- Poly unsaturated fat1.3 g
- Cholesterol0.0 mg
- Sodium136.7 mg
Glycemic Index
30 Low
Low glycemic impact due to fat and fiber slowing carbohydrate absorption.
How to flatten the spike
- Add a protein source like dal, paneer, or yogurt
- The fiber content helps moderate blood sugar spikes
Compare & Substitute
| Nutrient | Chana salad | Chhola Salad | Kadalakkaara Salad | Kondai Kadalai Salad |
|---|---|---|---|---|
| Calories | 108.3 kcal | 83.5 kcal | 83.5 kcal | 83.5 kcal |
| Carbs | 9.7 g | 10 g | 10 g | 10 g |
| Protein | 5.6 g | 2.8 g | 2.8 g | 2.8 g |
| Fat | 5.3 g | 3.6 g | 3.6 g | 3.6 g |
| Fiber | 9.9 g | 2.4 g | 2.4 g | 2.4 g |
| Sugar | 0.3 g | 3.2 g | 3.2 g | 3.2 g |
| Sodium | 136.7 mg | 275.5 mg | 275.5 mg | 275.5 mg |
| Cholesterol | 0 mg | 0 mg | 0 mg | 0 mg |
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