Benefits Of Eating ROASTED CHANA /GRAM
India typically eats roasted grams or chana
as a snack. It is also known as garbanzo beans and chickpeas. They are from the
legume family. Roasted grams are a
highly nutritious and delicious superfood. They are high in fiber and low in
calories. Roasted chana or grams are
a good source of magnesium, calcium, and potassium.
Roasted grams are a rich
source of fiber, proteins, minerals, folate, carbohydrates, iron, lube, and
fatty acids. They contain the same amount of protein as meat. They are more
healthy than in their raw form. It also keeps the bones healthy and diabetes
and blood sugar under control. Roasted grams are oil-free and gluten-free.
Nutritional
value of Roasted grams
Nutritive or Nutritional value is a part
of food quality. It is measured on the basis of essential nutrients like
carbohydrates, proteins, minerals, vitamins, and fat in the item of food. Here
is the list of the nutritional value of roasted chana or grams.
|
Nutrient |
Nutritional Value Per 100g |
|
Energy |
355kcal |
|
Fat |
6.26g |
|
Saturated fat |
0.772g |
|
Monounsaturated fat |
1.504g |
|
Polyunsaturated fat |
2.65g |
|
Carbohydrates |
58.58g |
|
Sugar |
10.33g |
|
Fibre |
16.8g |
|
Protein |
18.64g |
|
Sodium |
852mg |
|
Cholesterol |
0mg |
|
Potassium |
845mg |
How
to make roasted grams at home
No need to go anywhere. You can also make
roasted chana at home. It is a very simple recipe and takes less time to
prepare. For this recipe, you want two ingredients: salt for roasting and
grams.
Steps for making
Roasted Grams or chickpeas
1.
Take the needed amount
of grams or chana.
2.
Rinse and drain the
water.
3.
Take a pan and add table
salt to it.
4.
Heat the salt until it
becomes hot.
5.
Now add chickpeas or
grams to the salt. Make sure the flame is high.
6. Chickpeas start popping
within 2-3 minutes but roast for 10-15 seconds more.
7.
With the help of a
netted spatula take them out.
8.
Now roasted grams are
ready to eat.
You can also make roasted grams in a
Microwave oven. It is also so easy to make roasted grams in the microwave.
These are the following steps for roasted grams using a microwave oven.
1.
Take the required amount
of grams.
2.
Make sure chickpeas are
thoroughly drained and rinsed
3.
Put the air fryer or
baking sheet in the oven.
4.
After that, Preheat the
oven to 400 degrees Fahrenheit.
5.
Throw the grams on the
baking sheet in a single layer.
6.
Wait for 15-20 minutes
and up to the grams are golden brown.
In an airtight container, you can store roasted
grams for up to three-four days.
Benefits
of roasted chana
There are many benefits of eating roasted
chana. Firstly we see the top benefits of roasted chana with jaggery/gur.
Fight
Constipation:
Eating roasted grams with jaggery is good
for constipation. Chana has high fiber content and jaggery contains minerals.
Fiber helps in moving food forward. The consumption of roasted chana does not
cause constipation.
Glowing
skin: Jaggery is a natural source of glycolic
acid. It has anti-aging properties. Roasted grams and jaggery contain zinc
which helps in improving skin health and adds glow to the face.
They also lighten scars and open the skin pores. The antioxidant
property of these fixes the damage level of cells and makes the skin healthier.
Help
in weight loss: For weight loss roasted chana is one
of the best healthy
options. Roasted chana is rich in fiber content, high in protein, and low in calories.
It increases metabolism which avoids health conditions like obesity. It
keeps you full for a long time. Eating
roasted grams between meals also helps in odd-hour hunger pangs.
Increase
physical strength in men: Roasted gram with
jaggery increases physical strength in men. Roasted chana is full of vitamin B.
It helps in reducing urinary tract infections(UTIs) in men. They also
boost immunity and maintain bone strength and bone structure too.
Help in blood pressure: In roasted chana, Phosphorus is present which helps in
regulating blood pressure. It also maintains cardiovascular health.
In the report of PubMed
when we take a greater amount of phosphorus reducing the blood pressure of our
body. It also minimizes the risk of heart disease.
Increase the level of
hemoglobin: Iron plays an important role in our body. Roasted chana is a rich source of iron. Iron helps in the
formation of hemoglobin which delivers oxygen from the lungs to all body cells.
It prevents anemia and
boosts your energy level. This is especially helpful for pregnant women. A
deficiency of iron during pregnancy increases the risk of a premature baby. It
is important for the overall growth of the baby.
Decrease inflammation: Roasted chana
contains choline. It maintains the structure of cellular membranes. Also
allowing better fat absorption and decreasing inflammation.
Help in hair growth: Roasted chana
contains a good amount of iron and protein. These both are important for hair
growth. Iron helps to stop hair loss. Protein strengthens the hair shaft and
heals damage.
In addition, roasted
chana is a good source of vitamin B6. vitamin B6 along with zinc plays an
important role in strengthening hair growth.
Improve digestion: Roasted chana is super rich in fiber.
Consumption of chana improves the digestion system function properly. There is
more fiber in roasted chana as compared to fruit and vegetables.
Excellent for eyesight:
It
is also good for eyesight. It contains an adequate level of vitamin A and
carotenoids. Which helps in improving vision.
Here are different ways
to use roasted chana
1.
To add more flavor to chana you can make a
chana chart. Just by adding onions, tomatoes, salt, chat masala, and lemon
juice.
2.
You can also make Jowar Dhani chivda. For
making this you need Jowar puffs and roasted chana. Add some spices, Mustard
oil, and curry leaves.
3.
Murmura ka Upma takes less time to make. It is
a quick breakfast and evening snack. Peanut and chana add a crunch in Upma.
4.
For more flavor and crunch you can sprinkle
roasted chana over oatmeal, curd, or rice.
5. Roasted chana mixed with other healthy foods for making a nutritious snack.
Conclusion: Roasted chana is a tasty and nutritious food. It is a powerhouse of energy. In winter they keep your body warm. Also good for every age group. This is easily available in the market at a reasonable price. Everyone can afford this.
