Are you a fan of the tasty, crunchy goodness that is roasted chana? It’s no secret that this snack is a protein and fiber powerhouse, but have you ever stopped to wonder just how much of it you should be munching on daily? Don’t worry, we’ve got you covered.
Roasted chana is a great source of protein and fiber, making it a nutritious snack option. However, it should be consumed in moderation. A serving size of 28 grams (about 1/4 cup) is recommended by the USDA. For personalized recommendations, it’s best to consult with a registered dietitian or primary care physician to determine the appropriate daily serving size in grams that fits your dietary needs and goals.
In this article, we’re going to dive into the nutritional benefits of this tasty treat, and give you the scoop on how much roasted chana you should aim to include in your daily snacking routine. So, grab a handful and let’s get started!
What is Chana(Chick Peas)
Chickpeas, or chana, are the ultimate culinary chameleon. These legumes come in two varieties, the small and hearty desi or the larger and milder kabuli. Both types are packed with protein, fiber, and other essential nutrients making them a great addition to any diet. Whether it’s in a spicy chana masala, a creamy hummus, a crispy falafel, or even roasted as a snack, these legumes can do it all. Plus, they can even be ground into flour for baking. Talk about versatility!
5 Nutritional Benefits of Roasted Chana
Protein
Roasted chana is a rich source of plant-based protein, making it an ideal snack for vegetarians and vegans. This is important for maintaining muscle mass and overall health. In fact, a 28 gram serving of roasted chana contains about 7 grams of protein, which is about 14% of the recommended daily value.
Fiber
Roasted chana is also high in dietary fiber, which can aid in digestion and weight management. Fiber helps to keep you feeling full and satisfied, making it a great option for those trying to lose weight. A 28 gram serving of roasted chana contains about 3 grams of fiber, which is about 12% of the recommended daily value.
Low in fat
Unlike many other snack options, roasted chana is low in fat, making it a healthier alternative. In fact, a 28 gram serving of roasted chana contains about 1 gram of fat, which is about 2% of the recommended daily value. This makes it a great option for those trying to maintain a healthy weight or lower their cholesterol levels.
Antioxidants
Roasted chick peas is also a good source of antioxidants, which can help to protect the body against damage from harmful molecules known as free radicals. These antioxidants can help to reduce the risk of chronic diseases such as cancer and heart disease. Additionally, the roasting process of chana increases the amount of antioxidants present, making it even more beneficial.
Other Nutrients
It also contains a variety of vitamins and minerals that are essential for overall health. These include magnesium, zinc, and iron. Magnesium is important for maintaining healthy bones and muscles, zinc is vital for the immune system and iron helps to transport oxygen throughout the body. A 28 gram serving of roasted chana contains about 12% of the recommended daily value of magnesium, 6% of the recommended daily value of zinc, and 4% of the recommended daily value of iron.
When Is The Best Time To Eat Roasted Chana
When it comes to snacking, there’s no wrong time to enjoy some delicious roasted chick peas – but some moments may be better than others.
First, let’s talk about the morning. Roasted chick peas is a great source of protein and fiber, making it a perfect breakfast food to keep you full and satisfied until lunchtime. It’s also a great option for those who are looking for a low-carb breakfast alternative.
If you’re looking for a mid-day pick-me-up, it is a great choice. Its high protein and fiber content can help curb your hunger and keep you energized until dinner.
In the evening, roasted chick peas can also be a great snack option. It’s low in fat, which means it won’t leave you feeling too full before bedtime. Plus, its protein and fiber will help keep you feeling full and satisfied until breakfast.
In short, there’s no one “best” time to eat roasted chana – it’s all about finding a time that works for you and your individual dietary needs and goals. So, whether it’s in the morning, afternoon or evening, grab a handful of roasted chana and enjoy the crunchy, protein-packed goodness at any time of the day.
Oven Roasted Chana (Chickpeas)
Roasted Chana, also known as Roasted Chickpeas, is a healthy, high-protein snack that is incredibly crunchy and addictive. It’s perfect for munching on the go and can be customized with your favorite flavors and spices. This simple, vegan-friendly recipe is easy to make, low in fat, and high in fiber, making it the perfect guilt-free snack.
- Total Time: 40 min
- Yield: 4 1x
Ingredients
- 2 cups of Chana (Chickpeas)
- 1 tablespoon Olive Oil
- 1/2 teaspoon Salt
- 1/2 teaspoon Pepper
- Optional seasonings: chili powder, cumin, smoked paprika, garlic powder, etc.
Instructions
- Preheat your oven to 400°F (200°C).
- Rinse and drain the chickpeas. Pat them dry with a clean kitchen towel or paper towels.
- In a bowl, toss the chickpeas with olive oil, salt, pepper, and your choice of seasonings.
- Spread the chickpeas out in a single layer on a baking sheet.
- Bake for 20-30 minutes or until the chickpeas are crispy and golden brown. Make sure to shake the pan or stir the chickpeas every 10 minutes to ensure they roast evenly.
- Let them cool before eating. The chickpeas will get even crunchier as they cool.
Notes
- The chickpeas can be stored in an airtight container at room temperature for up to a week.
- You can use canned chickpeas for this recipe. Just make sure to rinse and dry them well before roasting.
- Prep Time: 10 min
- Cook Time: 30 min
- Category: Snack
- Method: Roasting
- Cuisine: Indian
- Diet: Vegan
Keywords: Roasted Chana, Healthy Snack, Vegan, High-Protein, Fiber-Rich
Final Thoughts
By understanding the nutritional benefits of roasted chana and determining a healthy daily serving size, you can enjoy this tasty snack without any guilt. Whether it’s in the morning, afternoon, or evening, roasted chana is a great snack option that can help keep you full and satisfied. And with its versatility, it can be enjoyed in a variety of dishes. So, go ahead, enjoy some roasted chana and feel good about your snack choice.
References
www.healthline.com/nutrition/chickpeas-benefits
