Food Food & Health India Kitchen & Cuisines

The Goodness of Garbanzo

19 May 2025 Dr. Kaviraj Khialani

Healthy & Hearty

It is commonly known as Kabuli Chana in Hindi and garbanzo in Spanish is a well-known high protein belonging to the legume family. They are one of the earliest cultivated legumes and originally found in the middle-east chickpeas have since become popular across the globe.

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It is one of the most popular ingredient and included as a part of our regular diets in the Indian sub-continent. Chhole as we fondly call commonly are made in a number of ways in various parts of India, while it is more popular in the north some of my favorites include the aloo tikki chhole chaat, the street side popular and dhaba style chhole kulche especially in Amritsar is out of the world. Besides we also use chickpeas in a number of ways too from dips to salads and even baked dishes and in stews too.

Health Benefits of Chickpeas:

They are a good source of fiber in our diets.
Chickpeas boost the immunity in our body.
They are rich in calcium and iron content.
Chickpeas are heart healthy food.
Helps in regulating hormonal changes.
Provides a healthy glowing skin.
Is good to have in order to keep blood pressure in control.
Chickpeas increases satiety value in our body
They are also considered good for a weight loss diet.
Chickpeas are an excellent source of vegetarian proteins.
They are widely used in vegan diets and are energizing as well.
Chickpeas are very rich in minerals as well and are nourishing for our system.

Culinary Uses of Chickpeas:

Also known as Kabuli chana it is significant in our Indian cuisine and very popular in our homes when it comes to chhole Chawal or Chhole Kulche or Bhature are an all-time favorite.
Chana is also very popular to make cutlets, tikkis for snacks and koftas as well in rich creamy gravies.
Kabuli chane wala pulao, chhole aur makhane ki biryani, chickpea pilaf rice, stir fried rice with chickpeas and greens are also some ways of using it.
Chickpeas are also used to make dips like the most famous one being hummus from middle-eastern cuisine it is now also modified in several colors and flavors as well but the best one classic taste still remains.
They are also good to add into salads as they make you feel full and add a good filler value as well into the bowl.
Using it in the famous Indian Chaats has ever since been a weakness of many of us, the StreetSide stalls, food counters are so very mesmerizing with varieties of chickpeas being used, must try some nice mashed chick pea dahi bhallas for a change from the regulars.
The Moroccan and Turkish cuisines also boast of chickpeas in their world famous delicacies called tajine with couscous in which chickpeas are a part of the stew in the tajine with meat/chicken and vegetables.
Chickpeas mashed up spiced and added as a stuffing into a paratha also creates variety in parathas and is a feel good experience too.
In some of the cuisines we also use them in stir fried forms as well a little olive oil, garlic, mint and some light seasonings toss the boiled chickpeas in it and add a splash of lime juice and a few crushed roasted peanuts have it like a in between meal snack.
Kabuli chane with palak gravy, methi Lasooni chhole, the famous Bengali puries called loochies also go well with some nice chana masala.
It is also grounded and its flour form also is useful in a number of recipes from thickening agent to adding binding and also taste and flavor in dough concepts where gluten can’t find its way.

Here are a few recipes with this charismatic ingredient:

Recipe-1] NUTTY CHICKPEA DIP

Recipe-2] FUSION CHICKPEA CHAAT

Recipe-3] ASIAN CHICKPEA STEW

Recipe-4] MARINATED CHICKPEA AND QUINOA SALAD

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About the author

Dr. Kaviraj Khialani

Dr. Kaviraj Khialani, celebrity master chef is a Mumbai based food and hospitality consultant. He is specialised in over 33 plus international cuisines & is a two times national award winner for his excellence in his field of expertise. Chef Kaviraj has worked with some of the reputed hotel chains & airline companies in India & Overseas. He is a renowned academician, food designer & author- writer on food and culinary features, besides having been featured on Colors Television & Star plus he loves trying global fusion cooking promoting Indian food on an international platter for the diaspora.