What’s Brown Chickpeas?

When it comes to legumes, most people are familiar with the classic beige chickpea, often found in popular dishes like hummus, salads, and stews. However, a lesser known but equally nutritious variety is brown chickpeas. Sometimes referred to as “desi Chana” or “kala Chana” in South Asia, brown chickpeas are smaller, darker, and more nutrient dense than their beige counterparts. With a robust, earthy flavor and firm texture, brown chickpeas are versatile in the kitchen and pack numerous health benefits.

Nature Valley, a leader in producing and exporting high-quality food products, offers a premium selection of legumes, including brown chickpeas. In this blog, we will explore everything you need to know about brown chickpeas, including their nutritional value, health benefits, and how to incorporate them into your meals. Brown chickpeas are a perfect fit for anyone looking to boost their intake of plant based proteins and pulses.

What Are Brown Chickpeas?

Brown chickpeas, also known as desi Chana, are a variety of chickpeas that differ from the common beige or “Kabuli” chickpeas in several ways. These legumes are smaller, with a dark brown skin and a slightly rougher texture. Native to India and other parts of South Asia, brown chickpeas have been cultivated for thousands of years and are a staple in many regional cuisines.

While beige chickpeas are known for their creamy texture and mild flavor, brown chickpeas are firmer and have an earthier, nutty taste. Their hearty texture makes them ideal for dishes that require long cooking times, such as curries and stews. Additionally, brown chickpeas are incredibly nutrient dense, offering a higher concentration of fiber, protein, and certain antioxidants than their beige counterparts.

 Nutritional Profile of Brown Chickpeas

Like other legumes, brown chickpeas are rich in essential nutrients that contribute to a balanced, healthy diet. Here’s a look at the nutritional content of a typical serving of cooked brown chickpeas (about one cup):

Calories: 180210

Protein: 15 grams

Fiber: 13 grams

Carbohydrates: 45 grams

Fat: 3 grams

Iron: 5 mg (28% of the Daily Value)

Magnesium: 60 mg (15% of the Daily Value)

Folate: 282 mcg (70% of the Daily Value)

Potassium: 470 mg (13% of the Daily Value)

These numbers highlight why brown chickpeas are considered a nutritional powerhouse. They provide an excellent source of plantbased protein, making them a valuable addition to vegetarian and vegan diets. Moreover, their high fiber content supports digestive health, while essential vitamins and minerals promote energy production, heart health, and overall wellbeing.

 Health Benefits of Eating Brown Chickpeas

Including brown chickpeas in your diet can lead to several health benefits, thanks to their rich nutrient profile. From boosting digestion to enhancing heart health, brown chickpeas offer numerous advantages for those seeking a nutritious and wholesome food source.

1. High in Protein: A PlantBased Powerhouse

One of the most prominent benefits of brown chickpeas is their high protein content. As a key source of plantbased protein, brown chickpeas are ideal for vegetarians, vegans, and anyone looking to incorporate more pulses into their diet.

Muscle Growth and Repair: Protein is essential for the body’s musclebuilding and repair processes. Whether you are an athlete, active individual, or simply looking to maintain muscle mass as you age, brown chickpeas provide a substantial amount of the protein needed to support muscle growth and recovery.

Satiety and Weight Management: Because protein helps regulate hunger, adding brown chickpeas to your meals can increase satiety and reduce overeating. This makes them an excellent option for those looking to manage their weight or follow a highprotein diet.

2. Rich in Dietary Fiber: Supporting Digestive Health

Dietary fiber is essential for maintaining a healthy digestive system, and brown chickpeas are an excellent source of both soluble and insoluble fiber.

Digestive Regularity: The fiber in brown chickpeas helps regulate bowel movements by adding bulk to stool, which can prevent constipation and promote overall gut health. Insoluble fiber aids in the passage of food through the digestive system, while soluble fiber absorbs water, helping to soften stools and support easier digestion.

Gut Health: Fiber also serves as a prebiotic, feeding beneficial gut bacteria. A healthy gut microbiome is associated with better digestion, enhanced immune function, and reduced inflammation. By incorporating brown chickpeas into your diet, you can support your gut health and promote a balanced digestive system.

3. Heart Health: Reducing Cholesterol and Blood Pressure

Brown chickpeas offer hearthealthy benefits, making them an excellent choice for those looking to maintain cardiovascular health. Their high fiber, potassium, and magnesium content all play a role in supporting heart function.

Lowering Cholesterol Levels: The soluble fiber in brown chickpeas helps lower LDL (“bad”) cholesterol levels by binding to cholesterol in the digestive system and removing it from the body. This can help reduce the risk of heart disease and stroke.

Managing Blood Pressure: The potassium and magnesium in brown chickpeas help relax blood vessels and balance sodium levels, which can improve circulation and regulate blood pressure. Consuming foods rich in these minerals is important for maintaining healthy blood pressure levels and reducing the risk of hypertension.

4. Blood Sugar Control: A LowGlycemic Food

Brown chickpeas have a low glycemic index (GI), which means they cause a gradual rise in blood sugar levels rather than a quick spike. This makes them an excellent option for individuals with diabetes or those looking to manage their blood sugar levels.

Improving Insulin Sensitivity: The fiber and protein in brown chickpeas help slow the absorption of sugars into the bloodstream, which can prevent blood sugar spikes and improve insulin sensitivity. This is particularly beneficial for individuals at risk of developing type 2 diabetes.

Sustained Energy: The combination of complex carbohydrates, fiber, and protein in brown chickpeas provides a steady source of energy throughout the day, making them ideal for meals that keep you full and energized for longer.

5. Packed with Essential Vitamins and Minerals

Brown chickpeas are loaded with essential vitamins and minerals that contribute to overall health and vitality. Some of the key nutrients include:

Iron: Brown chickpeas are an excellent source of iron, which is crucial for the production of hemoglobin, the protein responsible for carrying oxygen in the blood. Including brown chickpeas in your diet can help prevent irondeficiency anemia, particularly in individuals who do not consume meat.

Folate: Folate (vitamin B9) is important for DNA synthesis, cell division, and proper brain function. Brown chickpeas provide a significant amount of folate, making them particularly beneficial for pregnant women, as folate supports healthy fetal development and reduces the risk of birth defects.

Magnesium: Magnesium is involved in numerous biochemical reactions in the body, including those that support muscle function, nerve function, and heart health. Brown chickpeas provide a healthy dose of magnesium, which can help maintain overall physical and mental wellbeing.

 How to Cook Brown Chickpeas?

Like other pulses, brown chickpeas benefit from soaking before cooking, which helps reduce their cooking time and improve digestibility. Here’s a simple guide to cooking brown chickpeas:

 Soaking Brown Chickpeas

Soaking brown chickpeas softens the legumes, making them easier to cook and digest. You can soak them using the following methods:

Overnight Soak: The most common method is to soak dried brown chickpeas overnight. Use about 3 cups of water for every cup of chickpeas, as they will expand during the soaking process. Drain and rinse the chickpeas before cooking.

Quick Soak: If you’re short on time, you can use the quick soak method. Place brown chickpeas in a large pot, cover with water, and bring to a boil. Boil for 2 minutes, then remove from heat and let soak for 1 hour. Drain and rinse before cooking.

 Cooking Brown Chickpeas

After soaking, brown chickpeas can be cooked using different methods:

Stovetop: Place the soaked chickpeas in a large pot and cover with fresh water. Bring to a boil, then reduce the heat and simmer for 1 to 2 hours, or until the chickpeas are tender. Add salt toward the end of cooking.

Pressure Cooker or Instant Pot: For faster cooking, place the soaked chickpeas in a pressure cooker or Instant Pot with enough water to cover them. Cook on high pressure for 1520 minutes.

Slow Cooker: Place soaked chickpeas in a slow cooker, cover with water, and cook on low for 8 hours or on high for 4 hours.

Once cooked, brown chickpeas can be stored in the refrigerator for up to 5 days or frozen for future use.

 Delicious Recipes Using Brown Chickpeas

Brown chickpeas are incredibly versatile and can be used in a variety of recipes, from savory curries to salads and snacks. Here are a few ideas

to get you started:

1. Brown Chickpea Curry

A traditional dish in Indian cuisine, brown chickpea curry (Chana masala) is a flavorful and hearty meal.

Ingredients:

1 cup cooked brown chickpeas

1 onion, finely chopped

2 garlic cloves, minced

1inch piece of ginger, grated

2 tomatoes, chopped

1 tablespoon curry powder

1 teaspoon cumin seeds

1 teaspoon turmeric powder

1 cup coconut milk

2 tablespoons olive oil

Salt to taste

Fresh cilantro for garnish

Instructions:

1. Heat olive oil in a pan over medium heat. Add cumin seeds and sauté until fragrant.
2. Add onions, garlic, and ginger. Cook until onions are translucent.
3. Add tomatoes and cook until soft. Stir in curry powder, turmeric, and salt.
4. Add cooked brown chickpeas and coconut milk. Simmer for 1520 minutes until flavors meld.
5. Garnish with fresh cilantro and serve with rice or naan.

2. Roasted Brown Chickpeas

Roasted brown chickpeas make for a healthy, crunchy snack that’s perfect for munching on throughout the day.

Ingredients:

2 cups cooked brown chickpeas

2 tablespoons olive oil

1 teaspoon paprika

½ teaspoon garlic powder

Salt to taste

Instructions:

1. Preheat oven to 400°F (200°C).
2. Toss the cooked chickpeas with olive oil, paprika, garlic powder, and salt.
3. Spread chickpeas on a baking sheet in a single layer and roast for 3040 minutes, shaking the pan halfway through.
4. Let them cool and enjoy as a snack or salad topping.
5. Brown Chickpea Salad

This protein packed salad is light, refreshing, and ideal for a healthy lunch.

Ingredients:

1 cup cooked brown 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. Combine cooked brown chickpeas, cucumber, bell pepper, red onion, cherry tomatoes, and parsley in a large bowl.
2. Whisk olive oil, lemon juice, salt, and pepper together in a small bowl.
3. Pour the dressing over the salad and toss to combine. Serve chilled.

 Conclusion: Embrace the Power of Brown Chickpeas

Brown chickpeas are a nutrient rich legume that offers a wealth of health benefits, from providing plant based protein to supporting digestive health and heart function. Their versatility in the kitchen allows them to be used in a wide variety of dishes, making them a must-have ingredient for anyone looking to enjoy the benefits of pulses.