Vegan chickpea salad for weight loss

  • Prep Time
    Soaking 10 hours
  • Cook Time
    15min
  • Serving
    1
  • View
    715

A single serving of this vegan chickpea salad for weight loss gives only 231 kilocalories which may be one of the lowest-calorie solo dinners for you. This chickpeas salad is also high in fiber and beneficial to everyone. The recipe is easy to prepare. If you have cooked chickpeas in advance, the chickpea salad recipe can be made in minutes. One may consider adding this chickpeas salad recipe into their veg diet plans as this gives low calories.

Chickpeas are cultivated in variety, it is also known as Bengal gram, Kabuli chana, Egyptian pea or garbanzo bean. 7500 years old remains of chickpeas have been discovered in the Middle East, which shows that it is one of the oldest cultivated legumes.

Chickpeas is a key ingredient in hummus and curry called chana masala. You can also make its flour by grounding it and use it to make falafel. It is also used in salads, soups, and stews, curries. The chickpea is an important ingredient in Indian Middle Eastern and Mediterranean cuisine. In 2019, India produced 70% of global chickpeas production

To make this chickpeas salad recipe we only need to boil the chickpeas and chop some vegetables. To add flavor, I used fresh coriander leaves and some spices too. Tangy and spicy chickpeas salad is one of the best meals for dinner or you may have it as a snack. Eating chickpeas salad may give you satiety. Whenever I am in rush, I make a bowl of chickpeas salad and my dinner is ready within 10 min. Chickpeas are an easily available legume. If you don’t have chickpeas don’t worry, you can take black chana (brown or green Bengal gram) and still prepare this chickpeas snack.

You can make a variety of recipes with chickpeas. Chickpeas tikka, kabab, chole ki sabzi, chickpeas hummus, etc. are few names you are familiar with. There are various benefits of eating chickpeas which I have described in the frequently asked questions below. So let us look at how to make a chickpeas salad recipe.

Chickpeas Salad Highlights

  1. Chickpeas salad recipe is loaded with nutrients.
  2. High with proteins and fiber. It helps to make you feel full for a longer period. And it is low in calories helps in weight loss. Nearly 15.69% of the daily’s protein and 43.11% of the daily’s fiber requirement is contained in this single serving of chickpeas snack.
  3. Overall chickpeas snack is low in fats. Good for those who are looking for weight loss.
  4. Contains both insoluble and soluble fiber. Insoluble fiber helps to improve digestion, it also helps to prevent constipation.
  5. Chickpeas salad is low GI food; it helps to control blood sugar levels. Especially benefited for those who have diabetic issues.

Vegetarians have very limited options of protein-rich foods, they can add pulses like chana, horse gram, masoor dal, soyabean in their diet. These are high protein vegetarian food. So, let’s start the recipe will see how to make this high protein, high fiber chana salad.

Ingredients

Chickpeas Salad

Nutrition

Nutrition in Chickpeas Salad

  • Daily Value*
  • Chickpeas salad calories - 230.69 kCal, which is 11.53 % of the daily value for RDA of 2000 kCal
  • Protein - 11.77 gm, that is 15.69 % of the daily value for RDA of 75 gm i.e. 15 % of calories
  • Carbohydrate - 26.11 gm, around 9.49 % of the daily value for RDA of 275 gm i.e. 55 % of calories
  • Fat- 8.22 gm, approximately 12.33 % of the daily value for RDA of 66.67 gm i.e. 30 % of calories
  • Total Fiber - 16.38 gm, nearly 43.11 % of the daily value for RDA of 38 gm
  • Vitamin A - 69.18 mcg, which is 7.69 % of the daily value for RDA of 900 mcg
  • Vitamin B1 - 0.23 mg, that is 19.17 % of the daily value for RDA of 1.2 mg
  • Vitamin B2 - 0.14 mg, around 10.77 % of the daily value for RDA of 1.3 mg
  • Vitamin B3 - 1.46 mg, approximately 9.13 % of the daily value for RDA of 16 mg
  • Vitamin B6 - 0.28 mg, nearly 21.54 % of the daily value for RDA of 1.3 mg
  • Vitamin B9 - 153.5 mcg, which is 38.38 % of the daily value for RDA of 400 mcg
  • Vitamin B12 - 0 mcg, that is 0.00 % of the daily value for RDA of 2.4 mcg
  • Vitamin C - 16.73 mg, around 41.83 % of the daily value for RDA of 40 mg
  • Vitamin D - 2.75mcg, approximately 55.00 % of the daily value for RDA of 5mcg
  • Vitamin E - 1.09 mg, nearly 72.67 % of the daily value for RDA of 1.5 mg
  • Vitamin K - 9.25 mcg, which is 7.71 % of the daily value for RDA of 120 mcg
  • Calcium - 99.62 mg, that is 9.96 % of the daily value for RDA of 1000 mg
  • Phosphorus - 174.41 mg, around 24.92 % of the daily value for RDA of 700 mg
  • Iron - 4.29 mg, approximately 53.63 % of the daily value for RDA of 8 mg
  • Magnesium - 103.88 mg, nearly 25.97 % of the daily value for RDA of 400 mg
  • Copper - 540 mcg, almost 60.00 % of the daily value for RDA of 900 mcg
  • Manganese - 1.7 mg, that is 73.91 % of the daily value for RDA of 2.3 mg
  • Molybdenum - 0.04 mcg, around 0.09 % of the daily value for RDA of 45 mcg
  • Zinc - 2.14 mg, approximately 19.45 % of the daily value for RDA of 11 mg
  • Chromium - 0.01 mcg, nearly 0.03 % of the daily value for RDA of 35 mcg
  • Selenium - 24.84 mcg, which is 45.16 % of the daily value for RDA of 55 mcg
  • Soluble Fiber - 1.86 gm, that is 18.60 % of the daily value for RDA of 10 gm
  • Vitamin B7 - 1.83 mcg, around 6.10 % of the daily value for RDA of 30 mcg
  • Total Free Sugar - 1.8 gm, approximately 3.00 % of the daily value for RDA of 60 gm
  • Cholesterol - 1.2 mg, nearly 4.80 % of the daily value for RDA of 25 mg
  • Potassium - 655.8 mg, which is 13.95 % of the daily value for RDA of 4700 mg
  • Sodium - 23.72 mg, that is 1.58 % of the daily value for RDA of 1500 mg
  • Omega 3 - 79.36 mg, around 13.23 % of the daily value for RDA of 600 mg
  • Omega 6 - 2753.43 mg,approximately 458.91 % of the daily value for RDA of 600 mg
  • Values of RDA are for a healthy adult with 2000 kCal energy requirements. This may change as per age, gender, and physical activities.Readers are advised to calculate nutritional values to their own satisfaction.

Frequently Asked Questions

Boiled chana or chickpeas contains a respectable quantity of proteins and fibers. When you consume high protein high fiber foods, your stomach takes longer to digest them. This makes you feel full for a longer time, thus reducing the urge to eat more. This way you can limit the calories in the entire day for your weight loss.

Yes sure. This is an ideal dinner that has low carbs and high proteins. One does not have high-calorie requirements during sleep. Eating low-calorie chickpeas snack at night will force your body to consume body fats at night to cater to the energy requirements for maintaining vital body functions.

It depends on how big your bowl is, generally, 1 regular bowl is considered as approximately 1 cup of serving. I am presenting here calories for 100 grams of chickpeas and some other macronutrients

Energy – 286.84 kCal, which is 14.34 % of the daily value (assuming 2000 kCal RDA),

Protein – 39.56 gm, that is 52.75 % of the daily value for RDA of 75 gm i.e. 15 % of calories,

Carbohydrate – 5.11 gm, around 1.86 % of the daily value for RDA of 275 gm i.e. 55 % of calories,

Fat – 25.22 gm, approximately 37.83 % of the daily value for RDA of 66.67 gm i.e. 30 % of calories,

Total Fiber – 6.378 gm, nearly 16.78 % of the daily value

Soluble Fiber – 2.52 gm, which is 25.20 % of the daily value

    Cooking method

    Step 1

    In a bowl add 1/3 cup or 6 spoons chickpeas, if you don’t have chickpeas, you can use green or brown Bengal gram whole (chana).

    Step 2

    Wash it 2 to 3 times in the running water.

    Step 3

    Add enough water, and soak chickpeas for at least 8 to 10 hours. If you soak chickpeas overnight, that is best.

    Step 4

    After 10 hours again wash soaked chickpeas.

    Step 5

    Add it to a pressure cooker, add water and ½ tsp salt to it.

    Step 6

    Pressure cook it until 4 whistles come.

    Step 7

    Switch off the flame and keep it aside until it depressurized itself.

    Step 8

    Separate the boiled chickpeas and water.

    Step 9

    Wash and chop onion, capsicum, carrot, tomato, cucumber, green chili into small pieces.

    Step 10

    Heat a pan, add 1 tsp oil, add 1/4 tsp turmeric powder,1/2 tsp cumin powder, ½ tsp coriander powder, and ½ tsp red chili powder.

    Step 11

    Sauté for 30 seconds.

    Step 12

    Then add boiled chickpeas to the pan, fry if for 2 - 3 min in slow flame, until chickpeas coat all the masala.

    Step 13

    Then add chopped onion to it, fry for 2 min.

    Step 14

    To chop the veggies into small pieces I took the help of a vegetable chopper.

    Step 15

    Transfer it to the bowl add chopped capsicum, chopped carrot, green chili, chopped cucumber, fresh coriander leaves, fresh mint leaves, salt as per taste.

    Step 16

    Mix well.

    Step 17

    At last squeeze the lemon juice.

    Step 18

    Our healthy nutritious high protein chana salad is ready to serve. This is a single serving so we can have the whole bowl of chana salad in our diet during dinner time. If you are having it as a snack, it is recommended to eat 50% of it to limit the calories in a day. So, friends, do try this recipe and let me know how the taste is.

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