- Prep TimeSoaking 10 hours
- Cook Time15min
A single serving of this vegan chickpeas 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
- Chickpeas salad recipe is loaded with nutrients.
- 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.
- Overall chickpeas snack is low in fats. Good for those who are looking for weight loss.
- Contains both insoluble and soluble fiber. Insoluble fiber helps to improve digestion, it also helps to prevent constipation.
- 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.
Nutrition in Chickpeas Salad
Chickpeas Salad nutrition facts compared with male and female DRI (Dietary Reference Intake)
Serving size: 1 bowl of chickpeas Salad
Calories in chickpeas Salad
a. Calories in chickpeas Salad are 230.69 kCal; 11.53 % of male DRI ,15.38 % of female DRI.
b. Protein forms 20.41 % of the calories
c. Carbs form 45.27 % of the calories in chickpeas Salad.
d. Fats form 32.07 % of the calories.
Macros in chickpeas Salad
a. Protein in chickpeas Salad – 11.77 gm, particularly 15.69 % of male DRI 20.92 % of female DRI.
b. Carbs in chickpeas Salad – 26.11 gm, 9.49 % of male DRI ,12.66 % of female DRI.
c. Fats in chickpeas Salad – 8.22 gm, 12.33 % of male DRI 16.44 % of female DRI of 50.00 gm.
d. The Fibre in chickpeas Salad – 16.38 gm, 43.11 % of male DRI females get 65.52 %
e. Soluble Fibre – 1.86 gm, particularly 18.60 % of male DRI ,18.86 % of female DRI.
f. Total Free Sugar – 1.8 gm, 3.00 % of male DRI 3.60 % of female DRI.
Vitamins in chickpeas Salad
a. Vitamin A – 69.18 mcg, as much as 7.69 % of male DRI , 9.88 % of female DRI.
b. Thiamine (Vitamin B1) – 0.23 mg, 19.17 % of the daily requirement of males, females will get 20.91 % of female DRI.
c. Riboflavin (Vitamin B2) – 0.14 mg, 10.77 % of male DRI 12.73 % of female DRI.
d. Niacin (Vitamin B3) – 1.46 mg, 9.13 % of male DRI of 10.43 % of female DRI.
e. Pyridoxine (Vitamin B6) – 0.28 mg, 21.54 % of DRI of males and females.
f. Biotin (Vitamin B7) – 1.83 mcg, 6.10 % of DRI for males and females.
g. Total Folate (Vitamin B9) – 153.5 mcg, 38.38 % of DRI males and females.
h. Cobalamin (Vitamin B12) – 0 mcg, 0.00 % of DRI for males and females
i. L-ascorbic acid (Vitamin C) – 16.73 mg 18.59 % of male DRI , 22.31 % of female DRI
j. Calciferol (Vitamin D) – 2.75 mcg, 55.00 % of DRI for males and females.
k. Alpha-tocopherol (Vitamin E) – 1.09 mg,7.27 % of DRI for males and females.
l. Vitamin K – 9.25 mcg, 7.71 % of male DRI, 10.28 % of female DRI
Minerals in chickpeas Salad
a. Calcium – 99.62 mg, 9.96 % of DRI for males and females.
b. Phosphorus – 174.41 mg, 24.92 % of DRI for males and females.
c. Iron – 4.29 mg, 53.63 % of male DRI 23.83 % of female DRI
d. Magnesium – 103.88 mg, 25.97 % of male DRI 33.51 % of female DRI.
e. Copper – 540 mcg, 60.00 % of DRI for males and females.
f. Manganese – 1.7 mg, 73.91 % of male DRI 94.44 % of female DRI
g. Molybdenum – 0.04 mcg, 0.09 % of DRI for males and females.
h. Zinc – 2.14 mg, 19.45 % of male DRI of 11 mg,26.75 % of female DRI.
i. Chromium – 10 mcg, thus is, 28.57 % of male DRI,40.00 % of female DRI.
j. Selenium – 24.84 mcg, 45.16 % of DRI for males and females.
k. Cholesterol – 1.2 mg
l. Potassium – 655.8 mg, 13.95 % of DRI for males and females.
m. Sodium – 23.72 mg,1.58 % of DRI for males and females.
n. Omega 3 – 79.36 mg, 13.23 % of DRI for males and females,
o. Omega 6 – 2753.43 mg, 458.91 % of DRI for males and females.
Values of DRI are for a healthy adult. Nutritional and energy requirements may vary as per gender, age and physical activities. Nutritional values of chickpeas Salad are approximate and may have variance.
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
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).
Wash it 2 to 3 times in the running water.
Add enough water, and soak chickpeas for at least 8 to 10 hours. If you soak chickpeas overnight, that is best.
After 10 hours again wash soaked chickpeas.
Add it to a pressure cooker, add water and ½ tsp salt to it.
Pressure cook it until 4 whistles come.
Switch off the flame and keep it aside until it depressurized itself.
Separate the boiled chickpeas and water.
Wash and chop onion, capsicum, carrot, tomato, cucumber, green chili into small pieces.
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.
Sauté for 30 seconds.
Then add boiled chickpeas to the pan, fry if for 2 - 3 min in slow flame, until chickpeas coat all the masala.
Then add chopped onion to it, fry for 2 min.
To chop the veggies into small pieces I took the help of a vegetable chopper.
Transfer it to the bowl add chopped capsicum, chopped carrot, green chili, chopped cucumber, fresh coriander leaves, fresh mint leaves, salt as per taste.
At last squeeze the lemon juice.
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.