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Washing
Wash and soak the black gram overnight.
- Serving Size 1 Small Cup (100 g)
- Calories123.2 kcal
- Carbs19.9 g (79.6 kcal)
- Protein8.8 g (35.1 kcal)
- Fats0.9 g (8.5 kcal)
Kalo Chola Chat recipe
Kalo Chola Chat/Kala chana chaat is a good source of protein, potassium, vitamin C, lutein, thiamine, vitamin B6, phosphorus, magnesium, manganese, and an excellent source of dietary fiber, vitamin D, pantothenic acid, copper, and selenium. HINT: It helps in boosting the immune system, improving muscle mass, regulating diabetes, and enhancing skin, hair, and nail health.
Cooking time: 5 minutes
Serves: 2 persons
Ingredients
Whole black gram
100 Grams
Cucumber, green, short
50 Grams
Tomato ripe local
50 Grams
Lemon juice
1 Tea Spoon
Chillies green - all varieties
10 Grams
Coriander leaves
10 Grams
Onion small
50 Grams
Salt
1 Grams
Cumin powder
2 Grams
Red chilli powder
2.5 Grams
Amchur powder
2.5 Grams
chat masala
2.5 Grams
Instructions
1
2
Pressure cook
Add the soaked channa to a pressure cooker. Discard the water it was soaking in and add half a cup 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 the same mixing bowl, combine chopped tomato, onion, cucumber, green chili, red chili powder, cumin powder, chaat masala, salt, amchur, and lemon juice along with the kala chana. Toss well.
4
Serve it
Adjust the spices and salt to your taste and preference. Garnish with chopped coriander leaves and serve.
Nutrition Label
Kalo Chola Chat
- Serving Size1 Small Cup (100 g)
- Calories123.2 kcal
- Carbs19.9 g
- Fiber8.9 g
- Sugar2.1 g
- Protein8.8 g
- Fat0.9 g
- Saturated fat0.2 g
- Mono unsaturated fat0.1 g
- Poly unsaturated fat0.4 g
- Cholesterol0.0 mg
- Sodium154.5 mg
Glycemic Index
30 Low
Low glycemic impact due to fiber slowing carbohydrate absorption.
How to flatten the spike
- Add a protein source like dal, paneer, or yogurt
- Include healthy fats like nuts or a drizzle of olive oil
- The fiber content helps moderate blood sugar spikes
Compare & Substitute
| Nutrient | Kalo Chola Chat | Kala chana paneer salad | Kala Chana te Paneer di Salad | Kachumber salad |
|---|---|---|---|---|
| Calories | 123.2 kcal | 103.2 kcal | 103.2 kcal | 31 kcal |
| Carbs | 19.9 g | 13.9 g | 13.9 g | 5.6 g |
| Protein | 8.8 g | 7.3 g | 7.3 g | 1.3 g |
| Fat | 0.9 g | 2.1 g | 2.1 g | 0.3 g |
| Fiber | 8.9 g | 5.4 g | 5.4 g | 2 g |
| Sugar | 2.1 g | 3 g | 3 g | 2.2 g |
| Sodium | 154.5 mg | 168.8 mg | 168.8 mg | 301.3 mg |
| Cholesterol | 0 mg | 0 mg | 0 mg | 0 mg |
