Black chickpeas, also known as “desi Chana,” are a nutrient dense legume with a nutty flavor and firm texture, making them a popular ingredient in many traditional dishes. Unlike the more common beige chickpeas (garbanzo beans), black chickpeas are smaller, darker, and have a tougher outer skin. However, when cooked properly, they offer a rich, hearty taste that enhances a wide range of recipes. From curries to salads and soups, black chickpeas can be used in countless delicious and healthy meals.
In this blog, we’ll explore how to cook black chickpeas, including soaking methods, cooking tips, and a variety of recipes that showcase the versatility of this legume. We’ll also highlight the benefits of incorporating black chickpeas from Nature Valley, a trusted producer of high-quality legumes. To learn more about Nature Valley’s black chickpeas and other legume products, visit their legume selection.
What Are Black Chickpeas?
Black chickpeas (desi Chana) are a darker, smaller variety of the common chickpea. They have a thicker outer shell and a slightly nuttier taste than their pale counterparts. Originating in South Asia and the Middle East, black chickpeas have been a dietary staple for centuries due to their rich nutritional content. They are high in protein, fiber, and antioxidants, making them an excellent addition to plant based diets or anyone looking to improve their overall nutrition.
Cooking black chickpeas can be time-consuming, but the results are well worth the effort. Whether you’re making a hearty stew, a protein packed salad, or a creamy hummus, black chickpeas provide a satisfying texture and flavor to your meals.
Health Benefits of Black Chickpeas
Before diving into cooking methods and recipes, it’s important to note the health benefits of black chickpeas. These legumes are not only delicious but also packed with nutrients that support overall health.
High in Protein: Black chickpeas are an excellent source of plant based protein, making them ideal for vegetarians and vegans. They contain around 15 grams of protein per cooked cup, which helps support muscle growth and repair.
Rich in Dietary Fiber: With approximately 12 grams of fiber per cooked cup, black chickpeas promote healthy digestion, prevent constipation, and support gut health.
Packed with Antioxidants: The dark color of black chickpeas indicates a high level of antioxidants, particularly anthocyanins. These compounds help fight oxidative stress and reduce the risk of chronic diseases such as heart disease and cancer.
Low Glycemic Index: Black chickpeas have a low glycemic index, making them a great choice for managing blood sugar levels. They help prevent spikes in blood sugar and support overall metabolic health.
Now that you know the health benefits of black chickpeas, let’s move on to how to cook them and integrate them into your meals.
How To Cook Black Chickpeas
Cooking black chickpeas requires a bit of preparation, but the process is simple. Black chickpeas, like most legumes, benefit from soaking before cooking to reduce their cooking time and improve digestibility.
Step 1: Soaking the Black Chickpeas
Soaking black chickpeas before cooking is crucial because it helps soften the legumes, reduces cooking time, and makes them easier to digest by reducing the phytic acid content.
Overnight Soak: The most common method is soaking black chickpeas overnight. Add 3 cups of water for every cup of dried chickpeas and leave them to soak for at least 8 hours or overnight. After soaking, drain the water and rinse the chickpeas.
Quick Soak: If you’re short on time, you can use the quick soak method. Place the black chickpeas in a large pot, cover them with water, and bring to a boil. Boil for 2 minutes, then remove from heat, cover, and let them sit for 1 hour. After soaking, drain and rinse the chickpeas.
Step 2: Cooking the Black Chickpeas
Once your black chickpeas are soaked, they are ready to cook. Here are a few methods to cook them:
Stovetop Method: Place the soaked black chickpeas in a large pot and cover with fresh water (about 3 cups of water per cup of chickpeas). Add a pinch of salt and bring to a boil. Reduce the heat to a simmer and cook for 1 to 2 hours, or until the chickpeas are tender. Check them occasionally and add more water if needed to keep the chickpeas submerged.
Pressure Cooker or Instant Pot: Using a pressure cooker or Instant Pot can significantly reduce the cooking time. After soaking, place the chickpeas in the cooker with enough water to cover them. Cook on high pressure for 1520 minutes, depending on how soft you want the chickpeas to be. Once cooked, allow the pressure to release naturally.
Slow Cooker: If you prefer using a slow cooker, you can cook black chickpeas without soaking them first. Place dried chickpeas in the slow cooker, cover with water, and cook on high for 4 to 6 hours, or on low for 8 to 10 hours.
Once cooked, drain the chickpeas and let them cool. They can be stored in the refrigerator for up to 5 days or frozen for up to 3 months. Cooked black chickpeas can be used in a variety of dishes, from salads to curries.
Black Chickpeas Recipe Ideas
Now that you’ve mastered the basics of cooking black chickpeas, here are some delicious recipes to inspire you in the kitchen.
1. Black Chickpea Salad
This protein packed salad is perfect for a light lunch or as a side dish. The combination of black chickpeas, fresh vegetables, and a tangy lemon vinaigrette makes for a refreshing and nutritious meal.
Ingredients:
1 ½ cups cooked Nature Valley black chickpeas
1 cucumber, diced
1 bell pepper, diced
½ red onion, finely chopped
½ cup cherry tomatoes, halved
¼ cup fresh parsley, chopped
2 tablespoons olive oil
1 tablespoon lemon juice
Salt and pepper to taste
Instructions:
1. In a large bowl, combine the black chickpeas, cucumber, bell pepper, red onion, cherry tomatoes, and parsley.
2. In a small bowl, whisk together the olive oil, lemon juice, salt, and pepper.
3. Pour the dressing over the salad and toss until well coated. Serve chilled.
2. Black Chickpea Curry
A warm and hearty black chickpea curry is perfect for dinner. This simple and flavorful curry pairs well with rice or flatbreads like naan or chapatti.
Ingredients:
1 ½ cups cooked Nature Valley black chickpeas
1 onion, finely chopped
2 garlic cloves, minced
1inch piece of ginger, grated
2 tomatoes, chopped
1 tablespoon curry powder
1 teaspoon turmeric powder
1 teaspoon cumin seeds
1 teaspoon garam masala
1 cup coconut milk
2 tablespoons olive oil
Salt to taste
Fresh cilantro for garnish
Instructions:
1. Heat olive oil in a large pan over medium heat. Add cumin seeds and cook until they start to sizzle.
2. Add chopped onions, garlic, and ginger. Sauté until the onions are golden brown.
3. Add the tomatoes and cook until they soften. Stir in the curry powder, turmeric, and garam masala, and cook for a minute.
4. Add the cooked black chickpeas and coconut milk. Stir to combine and simmer for 1015 minutes until the flavors meld together.
5. Season with salt and garnish with fresh cilantro. Serve hot with rice or flatbread.
3. Roasted Black Chickpeas
Roasted black chickpeas are a healthy and satisfying snack that’s easy to make. They’re crunchy, full of flavor, and perfect for a midday snack or party appetizer.
Ingredients:
2 cups cooked Nature Valley black chickpeas
2 tablespoons olive oil
1 teaspoon paprika
½ teaspoon garlic powder
½ teaspoon cumin powder
Salt and pepper to taste
Instructions:
1. Preheat the oven to 400°F (200°C).
2. In a bowl, toss the cooked black chickpeas with olive oil, paprika, garlic powder, cumin, salt, and pepper.
3. Spread the chickpeas in a single layer on a baking sheet.
4. Roast for 3040 minutes, shaking the pan halfway through, until the chickpeas are crispy and golden.
5. Let them cool slightly before serving. Store in an airtight container for up to 5 days.
4. Black Chickpea Hummus
For a unique twist on the classic hummus recipe, use black chickpeas instead of regular ones. This dark and rich hummus is perfect for dipping vegetables or spreading on sandwiches.
Ingredients:
1 ½ cups cooked Nature Valley black chickpeas
¼ cup tahini
2 tablespoons olive oil
2 tablespoons lemon juice
1 garlic clove, minced
½ teaspoon ground cumin
Salt to taste
Water as needed
Instructions:
1. In a food processor, blend the black chickpeas, tahini, olive oil, lemon juice, garlic, cumin, and salt until smooth.
2. Add water, a tablespoon at a time, until you reach your desired consistency.
3. Transfer to a bowl and drizzle with olive oil. Serve with pita bread, crackers, or vegetables.
Conclusion: Elevate Your Cooking with Black Chickpeas
Black chickpeas are a nutrient dense legume that can be used in a wide variety of dishes, from salads and snacks to curries and dips. Whether you’re looking to increase your protein intake, improve your digestive health, or simply add a unique ingredient to your meals, black chickpeas offer endless possibilities.
By choosing Nature Valley black chickpeas, you’re selecting a product that prioritizes quality, nutrition, and sustainability. So, why not start experimenting with black chickpeas in your kitchen today? For the best quality legumes, check out Nature Valley’s legume selection and elevate your meals with the rich taste and health benefits of black chickpeas.
