Roasted bengal gram | பொட்டுக்கடலை | Udaitha Kadalai | உடைத்த கடலை |

Description

Bengal Gram (Cicer arietinum), also known as chana in Hindi and kadalai in Tamil, is one of the earliest cultivated legumes, with a history dating back more than 7,000 years. Archaeological findings show its use in ancient civilizations such as Mesopotamia and the Indus Valley.

The roasted version — known as roasted Bengal gram or pottukadalai in Tamil — is made by dry roasting split Bengal gram until it becomes crisp and nutty. This process not only improves its shelf life but also enhances digestibility and flavor. It has been a staple in South Indian kitchens, often used in chutneys, snacks, and health drinks.

Why Choose Roasted Bengal Gram?

1. Protein-Packed Snack – Great plant-based protein source for vegetarians and vegans.

2. Low Glycemic Index – Helps maintain stable blood sugar levels.

3. Portable & Non-Perishable – Easy to carry as a travel snack.

4. Versatile – Used in both sweet and savory dishes.

5. Digestive-Friendly – Roasting makes it lighter on the stomach compared to raw pulses.

Nutritional Value (per 100g, Roasted)

Research-Backed Health Benefits

• Supports Muscle Health – High protein aids muscle repair and growth.

• Aids Weight Management – Fiber keeps you fuller for longer, reducing cravings.

• Controls Blood Sugar – Low glycemic index helps prevent sugar spikes.

• Boosts Heart Health – Rich in potassium and magnesium for better blood pressure control.

• Improves Digestion – Insoluble fiber promotes healthy bowel movement.

Ayurvedic Insight

In Ayurveda, roasted Bengal gram is considered laghu guna (light to digest) and madhura rasa (sweet taste), making it ideal for balancing pitta and kapha. It is often recommended in panchakarma diets for its ease of digestion and nutrient density. Consuming it with jaggery is considered a natural energy booster.

How to Consume for Best Absorption

• Eat as a mid-morning or evening snack with a piece of jaggery.

• Grind into a fine powder for sattu drink (cooling and nourishing).

• Add to chutneys for flavor and nutrition.

• Mix with puffed rice for a quick healthy snack.

Storage Tips

• Store in an airtight container to maintain crispness.

• Keep in a cool, dry place away from direct sunlight.

• If storing for long periods, refrigerate to prevent moisture absorption.

Benefits of Roasted bengal gram

Lowers the risk of heart disease.

Reduces the risk of colon cancer.

Has low GI and helps maintain blood sugar levels.

Helps in stabilizing blood pressure.

Helps to prevent cancer.

Maintains strength in the bones.

Is roasted Bengal gram good for health?

Consuming roasted Bengal gram offers a wealth of nutrients, including iron, calcium, phosphate, magnesium, zinc, manganese, and various vitamins. Its consumption is associated with numerous health advantages, such as reducing the likelihood of heart disease, and regulating blood pressure and blood sugar levels, among others

Is roasted chana and Bengal gram same?

Yes, roasted chana and Bengal gram refer to the same thing. “Chana” is a common term used in India for chickpeas, and Bengal gram is another name for the same legume. When it is roasted, it is often referred to as roasted chana. This form of chickpea is popular for its crunchy texture and nutty flavor, making it a nutritious snack option.

How much protein is in roasted Bengal gram?

Roasted Bengal gram, also known as roasted chickpeas, is a good source of protein. Approximately, roasted Bengal gram contains about 20 to 22 grams of protein per 100 grams of serving. This can vary slightly depending on the specific preparation and roasting process. It’s a highly nutritious snack that contributes significantly to daily protein intake.

Conclusion

Roasted Bengal gram is a nutrient-rich, travel-friendly, and culturally significant food. From ancient kitchens to modern diets, its protein, fiber, and mineral content make it a superfood that supports overall health.