Why soaked black chana is still one of India’s healthiest and most loved snacks
Srinagar, Aug 02: Black chana has been a quiet constant in Indian kitchens for generations - as a breakfast staple, a mid-day snack, or even a post-workout bite. Whether it is your nani sprinkling masala and lime on it, or your dietician recommending it for weight loss, this everyday ingredient has earned its reputation as one of the most wholesome and versatile snacks around. And as we continue to chase convenience and nutrition, soaked black chana ticks all the right boxes of being simple, nourishing, and surprisingly powerful.
Six Reasons Why Soaked Black Chana Remains One of the Best Indian Snacks
1. A Nutritional Powerhouse
Soaked black chana is a simple yet incredibly nutrient-rich snack. Health experts point out that it’s packed with:
• Plant-based protein, essential for muscle repair and growth
• Dietary fibre, which aids digestion and keeps hunger at bay
• Iron and magnesium, known to boost energy levels and support metabolism
• Heart-friendly fats, promoting cardiovascular well-being
Just a handful in the morning can provide lasting energy, reduce mid-day cravings, and help stabilise blood sugar levels—making it a smart choice for breakfast or a pre-work bite.
According to a study in the British Journal of Nutrition, black chana is rich in high-quality protein and vital amino acids, especially beneficial for vegetarians. It’s also cholesterol-free and loaded with key nutrients like folate, B6, potassium, and zinc—important for immunity and overall health.
2. Great for Weight Loss and Digestion
Trying to manage your weight or improve gut health? Soaked black chana is your ally.
• It’s low in calories but high in fibre, so you stay fuller longer without adding fat.
• The fibre aids smooth digestion, prevents bloating, and supports regular bowel movements.
• Soaking chana overnight softens it, breaks down complex compounds, and makes it easier on the stomach.
3. No Cooking Needed—Zero Fuss
One of its biggest perks? No stove, no hassle. Just soak overnight, rinse, and it’s ready. Add a pinch of salt, a dash of lemon, or toss in some onions and green chillies—it becomes a flavourful, wholesome snack. Ideal for rushed mornings, lunchboxes, or evening munchies.
4. Supports Heart Health and Blood Sugar Control
Black chana contains natural plant sterols that can reduce cholesterol absorption. Its low glycaemic index and complex carbs make it excellent for managing diabetes and avoiding sugar spikes.
Regular consumption has been linked to:
• Lower blood pressure
• Reduced LDL (bad cholesterol)
• Better heart health overall
5. Versatile and Delicious
From traditional dishes to modern meals, black chana is incredibly adaptable:
• Kala Chana Chaat with tangy lemon, onion, and spices
• Black Chana Rasedaar for lunch or dinner
• Protein-packed kebabs and wraps, made from cooked chana
Its versatility means you never get bored—and always stay nourished.
6. A Taste of Nostalgia
More than just a snack, soaked black chana carries memories—of school tiffins, Navratri prasad, or simple bowls laced with lime and masala. It’s familiar, comforting, and deeply rooted in everyday Indian life.
