Roasted Chana, or roasted chickpeas or bhuna Chana, is a crunchy and flavorful snack with many health benefits. These roasted chickpeas are packed with protein, fibre, vitamins and minerals that support overall health.
What is Roasted Chana?
Roasted chana or bhuna chana is made by roasting dried chickpeas (also called garbanzo beans) in oil and spices until they become crispy.
Chickpeas contain nutrients like protein, fibre, iron, magnesium, potassium and B vitamins. Dry roasting enhances their natural nutty flavour while still preserving all the nutrients.
Roasted chana can be had as a snack, added to salads for crunch or used to garnish dishes. They make for a tasty and healthy alternative to fried snacks.
Nutritional Value of Roasted Chana
Here is the nutritional value per 100g of roasted chana:
· Calories: 364
· Carbs: 60g
· Protein: 20g
· Fat: 6g
· Fiber: 12g
Roasted chana provides the same vitamins and minerals as boiled chickpeas, mainly:
· Iron: 4.6mg
· Magnesium: 79mg
· Phosphorus: 168mg
· Potassium: 770mg
· Folate: 823mcg
They are also high in B vitamins like thiamine and niacin, which are essential for metabolism and cellular functioning.
Health Benefits of Eating Roasted Chana.
Here are 11 science-backed ways in which it can benefit your health:
1. Very High in Plant Protein
Roasted chana is an excellent vegetarian source of protein. A 100g serving provides 20g protein, which is 37% of our daily requirement.
The protein in chickpeas is substantial and satiating, keeping you fuller for longer. It helps preserve lean muscle mass. The amino acid profile of chickpea protein is also well-balanced.
2. Rich in Dietary Fiber
Roasted chana provides 12g, or 42% of daily fibre needs per 100g serving. Both soluble and insoluble fibre have many health benefits.
Fibre ensures proper digestion, relieves constipation, lowers cholesterol, and controls blood sugar levels after meals. It also reduces appetite by inducing feelings of fullness.
3. Helps Manage Diabetes
Despite having carbs, the high fibre slows down the release of glucose from roasted chana into the bloodstream. It prevents unhealthy spikes in blood sugar.
Magnesium improves insulin sensitivity, while potassium facilitates carbohydrate metabolism. All these properties make roasted chana suitable for people with diabetes.
4. Improves Heart Health
The fibre, magnesium, potassium, and B vitamins in roasted chana support cardiovascular health in many ways:
· Fiber reduces LDL or bad cholesterol
· Magnesium relaxes blood vessels
· Potassium lowers blood pressure
· Folate decreases homocysteine levels
Together, these nutrients decrease the risk of heart disease, stroke and atherosclerosis.
5. Promotes Weight Loss
Roasted chana can be included in a weight loss diet plan. The fibre and protein induce satiety, reducing calorie intake by suppressing appetite and cravings.
The nutrients also optimize fat-burning hormones, spur metabolism and have a low glycemic impact. Just 1⁄4 cup of chana provides about 160 calories, making it a filling low-cal snack.
6. May Help Stabilize Blood Sugar Levels
Despite having carbs, roasted chana has a low glycemic index. The protein and fibre prevent a sharp rise in blood glucose after eating.
It helps avoid sugar crashes, fatigue, and hunger pangs. The minerals also boost insulin response. This makes it suitable for people with diabetes.
7. Excellent Source of Iron
A 100g serving of roasted chana meets about 32% of our daily iron needs with 4.6 mg. Iron builds haemoglobin, which carries oxygen via red blood cells throughout the body.
Adequate iron lowers the risk of anaemia and boosts energy levels and brain function. The vitamin C in chana also enhances iron absorption.
8. May Reduce Chronic Disease Risk
Roasted chana contains antioxidants like vitamins C and E and polyphenols that combat oxidative stress caused by free radicals in the body. This cellular damage is linked to chronic diseases.
Chickpeas also provide essential vitamins, minerals, and fibre, which are lacking in modern diets and contribute to chronic illnesses. Adding it to your diet may help prevent diseases.
9. Boosts Gut Health
The fibre in chana acts as a prebiotic. It feeds the healthy bacteria in your gut microbiome. It improves digestion, bowel regularity and overall gut health.
The insoluble fibre also adds bulk to stool and reduces constipation. All these benefits keep your gastrointestinal system healthy.
10. Improves Skin Health
Roasted chana nourishes the skin from within. Its vitamin C stimulates collagen production, which keeps skin supple and youthful. Zinc promotes wound healing.
Protein is also required for maintaining skin elasticity. The antioxidants protect skin cells from damage that accelerates ageing.
11. Strengthens Bones
Roasted chana provides essential bone-building nutrients like calcium, phosphorus, magnesium and manganese. Calcium increases bone mineral density and strength.
These minerals work synergistically to stimulate new bone matrix formation. Adding chana to your diet improves bone health and prevents disorders like osteoporosis.
Are Roasted Chana Good for Everyone?
Most healthy individuals can enjoy roasted chana as part of a balanced diet. However, some precautions include:
· Those with gout or kidney stones may need to restrict intake of legumes high in purines.
· People with irritable bowel syndrome (IBS) may experience gas or bloat from the fibre. Increase portion sizes slowly.
· Extremely high fibre intake can cause temporary digestive issues like diarrhoea or constipation in some.
· Monitor portion sizes as roasted chana is calorically dense.
Overall, roasted chana is nutritious and generally well-tolerated when consumed in moderation as part of a healthy diet. But check with your healthcare provider if you have any concerns.
How to Select and Store Roasted Chana
When buying roasted chana, ensure the chickpeas appear dry and crisp, not chewy or moist. Avoid any discoloured or mushy beans. For storage:
· Store in an airtight container in an excellent, dry spot away from heat, moisture or sunlight.
· In the refrigerator, it stays fresh for one week. It will be kept in the freezer for 2-3 months.
· At room temperature, it becomes stale and soggy within 2-3 days.
Tips to Include More Roasted Chana in Your Diet
Here are easy and delicious ways to add more to your daily meals:
· Sprinkle on soups, salads, bowls and yoghurt. It adds nutrition along with crunch.
· Add to trail mixes, granola, cereals or snack bars for extra protein and fibre.
· Make roasted chana chaat topped with chutneys, yoghurt and masala.
· Use in place of croutons in a salad or to top a veggie sandwich.
· Roasting chickpeas yourself is easy – coat them with oil and spices and roast until crispy.
· Buy unsalted or low-sodium roasted chana to limit added salt intake.
· For extra flavour, roast in spices like chilli powder, cumin, garlic or Italian seasonings.
The Bottom Line
Roasted chana is a protein– and fibre-rich snack that provides many impressive benefits, such as regulating blood sugar levels, aiding in weight loss, improving heart health, and boosting digestion. Its crunchy texture and nutty taste make it a tasty addition to salads, bowls and trail mixes.
Replacing unhealthy fried snacks with nutrient-dense roasted chana helps prevent nutritional deficiencies and chronic diseases. So do include roasted chickpeas in your diet regularly for overall good health.