The Unsung Hero in Every Dabba: Roasted Chana
We all have that one dabba at home — usually a recycled tin of Danish butter cookies — that actually holds something else. For me, it was always filled with dry fruits, murmura, and nestled somewhere in between — a pile of roasted chana. Crunchy, earthy, and always there when I needed a post-school snack or something to chew while watching Kyunki Saas Bhi Kabhi Bahu Thi with my nani.
Back then, I didn’t know this humble little legume was a nutritional powerhouse. I just liked the crunch.
Now? I’ve circled back. Because let me tell you — roasted chana is the snack your gym trainer, your dadi, and your inner snack-lover all agree on.
What Even Is Roasted Chana?
Let’s clear the air. Roasted chana is basically black gram (kala chana) that’s been dry-roasted — with or without the skin. You’ll find it in two avatars:
- With skin (desi-style) – slightly more fiber, a bit chewy
- Without skin (aka bhuna chana) – smoother, nuttier
And unlike those “health” bars with a paragraph-long ingredient list, roasted chana is literally just one thing — no added sugar, no oil, no mystery chemicals.
Why Fitness Freaks and Dadi Ma Agree: The Health Benefits
Let’s get real. We all want to snack guilt-free. Enter roasted chana.
Here’s why it deserves a permanent spot in your kitchen shelf, office drawer, gym bag — and yes, your Netflix snack tray too:
💪 High in Protein, Low in Calories
A 100g serving of roasted chana gives you around 18-20g of protein with fewer than 400 calories. For comparison, that’s more protein than a boiled egg or a glass of milk—with zero cholesterol and no added sugar.
📚 Scientific reference: According to the Journal of Food Science and Technology (2020), roasted legumes like chana have high protein bioavailability and are rich in essential amino acids needed for muscle repair and growth.
❤️ Supports Heart Health
Rich in dietary fiber and completely cholesterol-free, roasted chana helps reduce LDL (“bad” cholesterol) and supports blood pressure regulation.
📚 Research from the British Journal of Nutrition (2007) shows that legumes such as chickpeas may reduce cardiovascular risk by improving lipid profiles and promoting better glycemic control.
🔥 Great for Weight Management
Want to lose weight without starving yourself? Roasted chana keeps you full longer, thanks to its combo of protein + fiber. That means fewer cravings and fewer “oops” moments with namkeen packets or fried chips.
📚 A study in Appetite (2017) revealed that high-protein legumes lead to higher satiety and lower total calorie intake throughout the day.
My Personal Chana Obsession: A Love Story
I used to be a biscuit person. The 4 p.m. chai always had company — mostly of the glucose or Marie Gold kind. But when I started trying to eat cleaner, my options became…well, boring. Raw almonds? Too dry. Rice cakes? Taste like paper.
That’s when roasted chana re-entered the chat.
A friend handed me a paper cone of spicy masala chana one day, and I was hooked. Now, it’s my go-to snack between calls, my train travel buddy, and my midnight hunger savior. I even toss it on salads for extra crunch. Who knew adulting could taste this good?
Creative Ways to Enjoy Roasted Chana (Beyond Just Munching)
🧂 Masala Chana Mix
Roasted chana + chopped onions + tomatoes + green chilli + lemon + kala namak = desi trail mix.
🥣 Breakfast Booster
Sprinkle it on upma, poha, or curd for added crunch and protein.
🥄 Chana Chaat Bowl
Add chopped cucumber, coriander, chaat masala, and roasted peanuts for a healthy 5-minute snack.
🍫 Dark Chocolate Chana (Yes, Really)
Ever tried dipping roasted chana in melted dark chocolate and letting it set? Chef’s kiss.
🌶️ Tadka Twist
Toss it into hot ghee with curry leaves, mustard seeds, and red chilli — use as a crunchy topping for khichdi or curd rice.
Quick Tip for Storage
Keep it in an airtight jar. It stays fresh for weeks — unless you eat it all by Day 3 like I usually do.
A Power Snack That Pairs with Heritage
Roasted chana doesn’t scream “fancy,” but that’s the beauty of it. It’s timeless. It’s pocket-friendly. And it doesn’t try too hard. In a world full of protein bars with ingredients you can’t pronounce, roasted chana is comfort and clean eating rolled into one.
And while you’re diving into traditional health heroes, don’t miss out on another cool desi wonder — Patanjali Sharbat. From rose to khus to bel, these Ayurvedic drinks are not only refreshing but come with natural health benefits. Curious? Head to our blog on Top Health Benefits of Patanjali Sharbat You Didn’t Know About and sip your way through summer the desi way 🌿🥤.
Final Crunch: Let’s Hear It for the OG Super Snack
In a world full of expensive protein bars, fancy imported seeds, and flashy packaging, roasted chana quietly holds its ground — crunchy, clean, and criminally underrated.
Sometimes, the best superfoods don’t come in shiny packaging. Sometimes, they come in a brown cloth pouch, handed down from your dadi, with a smile that says:
“Ye kha le, bimar nahi padega.”
Next time you’re looking for a clean, protein-rich snack—skip the bar.
Go back to roasted chana. Go back to your roots.
So next time you’re at the kirana store, skip the chips and grab a pack of chana. Your body — and probably your dadi — will thank you.
