Roasted Gram - Shelled

Roasted Gram (also known as roasted chana or bhuna chana) is a highly nutritious and traditional snack. It's an excellent source of plant-based protein and dietary fiber, offering a satisfying crunch and numerous health benefits for digestion, blood sugar, heart health, and weight management. Naturally gluten-free.

What is Roasted Gram?

Roasted gram is essentially chickpeas (garbanzo beans), often of the 'desi' type (smaller, darker, with a rougher coat), that have been dry roasted. This process enhances their nutty flavor and satisfying crunch. In various culinary traditions, particularly across South Asia (India, Pakistan) and the Middle East, it's a popular snack and versatile ingredient. The roasting process removes moisture, making the gram dense in nutrients and extending its shelf life.

Nutritional Snapshot of Roasted Gram (per 100 grams approximately):

(Note: Nutritional values can vary slightly based on source and exact preparation, but these are good approximations.)

• Calories: 360-380 kcal

• Protein: 16.8 - 20 grams

• Carbohydrates: 58 - 65 grams

• Dietary Fiber: 12 - 15 grams

• Fat: 4.21 - 6 grams

  • (Includes polyunsaturated and monounsaturated fats)

• Cholesterol: 0 mg

• Sodium: 30 mg

• Potassium: 800 mg

• Vitamins: Vitamin C (traces), Vitamin B complex (especially B6), Folate (Folic Acid), Vitamin A (traces)

• Minerals: Iron, Magnesium, Phosphorus, Calcium, Manganese, Copper, Zinc, Selenium (traces)

Key Health Benefits of Roasted Gram:

Roasted gram is a powerhouse of nutrients, contributing to various aspects of health:

Excellent Source of Protein & Fiber:

• • Provides a significant amount of plant-based protein essential for muscle repair, growth, and overall body functions.

• • High in dietary fiber (both soluble and insoluble) which aids digestion, promotes regular bowel movements, and prevents constipation. It contributes to feelings of fullness, helping manage hunger.

Aids in Weight Management:

• • The combination of high protein and fiber promotes satiety, reducing overall calorie consumption and assisting in weight loss. It satisfies hunger cravings effectively.

Manages Blood Sugar Levels:

• • Roasted gram has a low Glycemic Index (GI). This means glucose is released slowly into the bloodstream, preventing sudden spikes in blood sugar. This makes it beneficial for managing diabetes and improving insulin response.

Promotes Heart Health:

• • Rich in beneficial nutrients like fiber, magnesium, potassium, and antioxidants.

  • Helps regulate blood pressure by counteracting sodium effects (due to potassium content).

  • May help reduce "bad" (LDL) cholesterol levels, lowering the risk of heart disease.

  • Contains folic acid, which can help prevent blood clots and hardening of arteries.

Boosts Energy Levels:

• • Packed with complex carbohydrates and protein, it provides sustained energy release, making it an ideal snack or meal ingredient. Historically, Indian soldiers and wrestlers consumed it for energy during battles and training.

Supports Bone and Teeth Strength:

• • Contains essential minerals like calcium, phosphorus, and magnesium, which are crucial for maintaining strong bones and teeth.

Enhances Skin and Hair Health:

• • Antioxidants help repair cellular damage, contributing to healthier and more evenly-toned skin. Magnesium may help reduce wrinkles.

  • Protein, zinc, and B-vitamins (especially B6) support stronger hair roots, building protein in hair follicles and potentially reducing hair fall and aiding in combating early greying.

Rich in Antioxidants:

• • Contains numerous antioxidants, including isoflavones, which protect cells and blood vessels from damage caused by free radicals, lower inflammation, and support a healthy immune system.

Good Source of Iron:

• • Helps alleviate fatigue by transporting oxygen in the body, may strengthen immunity, and supports brain function. Particularly beneficial for women (during menstruation or pregnancy, with Vitamin C to aid absorption).

Excellent for Eye Health:

• • Contains significant levels of Vitamin A and carotenoids, which help fight diseases like macular degeneration and improve vision. Also rich in zinc which supports eye health.

Culinary Uses of Roasted Gram:

Roasted gram's nutty flavor and crunchy texture make it highly versatile in the kitchen:

• Healthy Snacking: Enjoy straight from the package, often seasoned with salt and spices for flavor.

• Salads and Stir-fries: Adds a satisfying crunch and protein boost.

• Soups and Stews: Can be incorporated for added texture and nutritional value; absorbs flavors well.

• Ground into Flour (Besan/Gram Flour): Widely used in South Asian cuisine for:

  • Making pakoras (fried fritters).

  • Chilla (savory pancakes).

  • Thickening curries and gravies.

  • Traditional sweets like laddoos and barfis.

• Chutneys and Dips: Blended with herbs, spices, and oil to create flavorful accompaniments.

• Cereal Mixes/Trail Mixes: Mixed with other roasted grains, nuts, and seeds.

• Traditional Dishes: Used in chaat, bhel, and other street food preparations to add crunch and flavor.

Cultural Significance:

Roasted chana is more than just a snack; it holds cultural significance across South Asia. It has been a timeless treasure passed down through generations, often consumed as a traditional energy booster, especially when paired with jaggery. It embodies simplicity and is a staple in many households, often evoking nostalgia and a connection to heritage.