How many calories does one serving of Sprouted Kabuli Chana Salad have?

One serving (120 grams) of Sprouted Kabuli Chana Salad gives 146 calories. Out of which carbohydrates comprise 85 calories, proteins account for 23 calories and remaining calories come from fat which is 40 calories. One serving of Sprouted Kabuli Chana Salad provides about 7.3 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

Sprouted Kabuli Chana Salad recipe serves 4, 120 grams per serving.

146 calories for 1 serving of Sprouted Kabuli Chana Salad, Cholesterol 0 mg, Carbohydrates 21.3g, Protein 5.8g, Fat 4.3g. Find how much fibre, iron, calcium, zinc, magnesium, phosphorus, sodium, potassium, folic acid is present in Sprouted Kabuli Chana Salad

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Sprouted Kabuli Chana Salad is a vibrant and nutritious dish brimming with flavors and textures. Made with wholesome sprouted chickpeas, this salad is loaded with fresh vegetables, aromatic herbs, and a zesty dressing. It serves as a perfect snack, a healthy side dish, or a light meal option.

Main Ingredient :

Sprouted Kabuli Chana refers to chickpeas that have been allowed to germinate and grow a small sprout. This process increases their nutritional value and changes their texture. Sprouted chickpeas become softer, crunchier, and acquire a slightly nutty flavor. They are often used in salads, soups, and as a snack. Sprouted Kabuli Chana have a higher concentration of vitamins, minerals, and antioxidants compared to dried Kabuli Chana. 

Vegetables : Onions, tomatoes and spring onions.

Create the Dressing:  In a small bowl, whisk together the lemon juice, roasted cumin powder, chaat masala, chopped green chillies, and olive or coconut oil to form a cohesive dressing.

Combine and Toss: Pour the dressing over the salad mixture and toss gently, ensuring all ingredients are well-coated with the dressing.

Garnish and Serve:  Sprinkle finely chopped coriander on top for an extra burst of flavor, and serve sprouted Indian chickpea salad immediately. 

Is Sprouted Kabuli Chana Salad healthy?

Yes, but conditions apply.

Let's understand the ingredients.

What's good.

Kabuli Chana ( white chick peas) : Kabuli Chana which is used popularly in Chole in India is a complex carbs which prevents surges in blood sugar levels and is good for diabetics. Chickpeas are high in Fibre resulting in your stomach feeling a lot fuller than refined carbs. One cup of cooked chickpeas has 14 grams of protein, which is a really good amount. See here for 10 fabolous benefits of chickpeas. 

Sprouted Kabuli Chana refers to chickpeas that have been allowed to germinate and grow a small sprout. This process increases their nutritional value and changes their texture. Sprouted chickpeas become softer, crunchier, and acquire a slightly nutty flavor. They are often used in salads, soups, and as a snack. Sprouted Kabuli Chana have a higher concentration of vitamins, minerals, and antioxidants compared to dried Kabuli Chana. Sprouted Kabuli Chana are often used in salads and snacks, while dried Kabuli Chana are commonly used in cooked dishes.

Olive Oil, Extra Virgin Olive oil : Olive oil is a strong antioxidant and good for heart. Also it has anti inflammation properties. This is one of the healthiest oil you can opt for. It has around 77% of MUFA. Olive oil, especially the extra virgin olive oil, is unrefined oil in its natural state and free of chemicals. Moreover, olive oil also possesses polyphenols – a type of antioxidant which protects body cells and maintains heart health as well. Popular in Mediterranean cooking, this oil works best for salad dressings or quick sautéing recipes. They cannot be used for prolonged cooking at high temperatures. Note that it's fat at the end of the day so don't consume too much. Read the super article of  which oil is the healthiest, avoid vegetable oil. 

Onions (pyaz, kanda) :  Raw onions are a very valuable source of vitamin C – the immune building vitamin. Along with other phytonutrients from onions, it helps to build WBC (white blood cells) which serves as a line of defence against illness. Yes, it’s a source of many antioxidants, the most important one amongst them being Quercetin. The quercetin in Onions promotes production of HDL (good cholesterol) and lowers total cholesterol in the body. The sulphur in onions act as a blood thinner and prevents blood clotting too. This in turn would lower blood pressure and good for heart,  diabetics. Read the benefits of onions. 

Tomatoes ( Cherry tomatoes, Yellow tomatoes ) : Tomatoes are extremely rich source of Lycopene. Tomatoes are a powerful antioxidant, super rich in Vitamin C, good for heart. Tomatoes are a Pregnant woman's friend and are rich in Folate or Folic Acid which helps your body to produce and maintain new cells, especially red blood cells. Read about 13 amazing benefits of tomatoes.  

Lemon, Lemon Juice : Lemon is a very good source of Vitamin C and thus helps in the production of  white blood cells and antibodies in the blood which attacks invading microorganisms, prevents infection and builds immunity. Therefore, Lemon juice is given to prevent common cold. The ascorbic acid in lemon juice helps in absorption of iron from the food. So if you’re iron deficient or have anaemia squeeze a lemon on iron rich recipes. See detailed benefits of lemon, lemon juice.

Can diabetics, heart patients and overweight individuals have Sprouted Kabuli Chana Salad?

Yes.   Kabuli Chana which is used popularly in Chole in India is a complex carbs which prevents surges in blood sugar levels and is good for diabetics. Kabuli Chana have a higher concentration of vitamins, minerals, and antioxidants compared to dried Kabuli Chana.

Sprouted Kabuli Chana Salad is rich in below macronutrients, vitamins and minerals given in descending order (highest to lowest). 

1. Folic Acid (Vitamin B9): Folic acid is an essential vitamin required throughout pregnancy. Folic acid rich Indian foods (kabuli chana, chana dal,  yellow moong dal, urad dal, toor dal , sesame seeds ). 35% of RDA.
2. Magnesium : Magnesium is required for formation of bones and teeth. It helps in the metabolism of calcium and potassium. magnesium rich Indian foods like leafy vegetables ( spinach, broccoli,  kale), pulses ( rajma, chawli, moong ), nuts (walnuts, almonds) , cereals (  jowar, bajra, whole wheat flour, dalia). 18% of RDA.
3. Phosphorus : Phosphorus rich Indian foods works closely with calcium to build bones. Phosphorus rich Indian foods like dairy products ( milk, paneer, curds), nuts ( almonds, peanuts, walnuts) , seeds, jowar, bajra, moong, matki, oats, ragi, whole wheat flour etc. 18% of RDA.
4. Protein : Protein is required for managing the wear and tear of all cells of the body. Have protein rich Indian foods like curds, paneer, Greek yoghurt, tofu, almonds, sprouts, chana, rajma, chick peas, quinoa, buckwheat ). 11% of RDA.