Introduction
This detailed guide provides the world of roasted gram, also known as chana or Bengal gram. Its unique, impressive nutritional profile and diverse culinary applications, making it a staple in kitchen around the world food dishes.
What is Roasted Gram?
Roasted gram, sometimes called roasted chana or chickpeas or bhuna chana, is a dried, roasted and often split legume. This process has a delicious nutty flavor and satisfying crunch, making it a popular snack and a versatile ingredient in countless recipes.
Nutritional Profile of Roasted Gram
Roasted gram is full of nutrients, making it an excellent choice for those looking for nutritional food. It’s rich in protein, dietary fiber, vitamins and minerals.
Key Nutrients in Roasted Gram
Protein: Essential for building and repairing muscles.
Dietary Fiber: Aids digestion and promotes satiety.
Vitamins: Includes B vitamins like folate and niacin.
Minerals: High in iron, magnesium, and phosphorus.
Detailed Nutritional Information (per 100 grams)
Calories: 360 kcal
Protein: 20 grams
Carbohydrates: 58 grams
Dietary Fiber: 12 grams
Sugars: 10 grams
Fat: 6 grams
Saturated Fat: 0.7 grams
Cholesterol: 0 mg
Sodium: 30 mg
Potassium: 800 mg
Health Benefits of Roasted Gram
Roasted gram offers a multitude of health benefits:
Supports Weight Management: Low in calories and high in fiber, roasted gram promotes satiety, making it an ideal snack for weight management.
Enhances Digestive Health: The high fiber content promotes healthy bowel movements and prevents digestive issues.
Boosts Energy Levels: Packed with complex carbohydrates and protein, roasted gram provides sustained energy, making it a perfect snack or meal ingredient.
Improves Heart Health: With negligible cholesterol and high levels of beneficial nutrients like magnesium and potassium, roasted gram helps regulate blood pressure and reduce bad cholesterol.
Manages Blood Sugar Levels: Roasted gram has a low glycemic index, making it suitable for individuals with diabetes by helping maintain stable blood sugar levels.
Culinary Uses of Roasted Gram
Roasted gram’s versatility shines in the kitchen thanks to its nutty flavor and crunchy texture. Here are some popular ways to use it:
Healthy Snacking: Enjoy roasted gram straight from the package or season it with various spices for a flavor boost.
Salads and Stir-fries: Add roasted gram for extra crunch and protein in salads and stir-fries. It pairs well with fresh vegetables, creating a balanced and delicious meal.
Soups and Stews: Incorporate roasted gram into soups and stews for added texture and nutritional value. It absorbs flavors well and provides a satisfying bite.
Ground into Flour: Roasted gram can be ground into a fine flour called gram flour or besan. This flour is widely used in Indian cuisine for dishes like pakoras (fried fritters) and chilla (savory pancakes).
Chutneys and Spreads: Blend roasted gram with herbs, spices, and a bit of oil to create flavorful chutneys and spreads. These can be used as dips or accompaniments to various dishes.
How to Make Roasted Gram at Home
- Making roasted gram at home is simple and rewarding. Here’s a step-by-step guide:
- Soaking: Begin by soaking the gram in water for about 4-6 hours.
- Drain and Dry: Drain the soaked gram and spread them out on a clean cloth to dry completely.
- Roast: Heat a heavy-bottomed pan and roast the dried gram on medium heat, stirring continuously until golden brown.
- Cool and Store: Allow the roasted gram to cool completely before storing them in an airtight container.
Purchasing and Storing Roasted Gram
When buying roasted gram, look for products that are free from added preservatives and artificial flavors. Opt for brands that ensure high-quality processing and packaging.
Storage Tips
Cool and Dry: Store roasted gram in a cool, dry place away from direct sunlight.
Airtight Containers: Use airtight containers to maintain freshness and prevent moisture absorption.
Conclusion
Roasted gram is not just a flavorful and crunchy snack but a nutritional boon. Its benefits extend from enhancing heart health to supporting weight management and providing a versatile ingredient for numerous culinary creations. Whether you enjoy it as a snack, use it in recipes, or make it at home, roasted gram is a valuable addition to a healthy diet.
