Legumes / Pulses | Vegan Gluten Free High Fiber Protein Rich

Chana

Cicer arietinum Allergen-Free
Chana

Sourcing & Taxonomy

  • Family Fabaceae
  • Primary Cuisine South Asian, Middle Eastern
  • Seasonality Year-Round
  • Source Chickpea plant

The Forktionary Angle

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Definition

The Hindi term for chickpeas or garbanzo beans, a versatile legume used in South Asian, Middle Eastern, and Mediterranean cuisines.

Sensory Profile

TasteEarthy, Nutty, Mildly starchy
TextureFirm, Mealy, Slightly grainy (when cooked)
AromaMildly earthy, Leguminous
AcidityLow

Technical Metrics

Nutrition Facts

Per 164g (1 cup cooked)
Calories164 kcal
Total Fat2.6 g
Saturated Fat0.3 g
Trans Fat0 g
Cholesterol0 mg
Protein8.9 g
Total Carbohydrate27.4 g
Dietary Fiber7.6 g
Total Sugars4.8 g
Calcium49 mg
Iron2.9 mg
Potassium291 mg

Chef’s Secret

Soaking dried chana overnight with a pinch of baking soda reduces cooking time and makes them more digestible.

Substitutions

Best Match

Green Lentils

1:1

Similar earthy flavor and texture, good for stews and curries.

Cannellini Beans

1:1

Good for salads and hummus, slightly creamier texture.

Split Peas

1:1

Suitable for soups and purees, breaks down more easily.

Other Dried Beans (e.g., Navy Beans)

1:1

General legume substitute, may require longer cooking.

Buying Guide

Available dried, canned, or roasted. Dried chana requires soaking and cooking, while canned are pre-cooked.

Flavor Pairings

Cumin Coriander Turmeric Garlic Onion Lemon Spinach.