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

One serving (250 grams) of Kabuli Chana Salad gives 196 calories. Out of which carbohydrates comprise 92 calories, proteins account for 37 calories and remaining calories come from fat which is 65 calories. One serving of Kabuli Chana Salad provides about 9.8 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

Kabuli Chana Salad serves 3, 250 grams per serving.

196 calories for 1 serving of Kabuli Chana Salad, Chana Vegetable Salad with Paneer, Cholesterol 3.6 mg, Carbohydrates 23.1g, Protein 9.3g, Fat 7.3g. Find how much fibre, iron, calcium, zinc, magnesium, phosphorus, sodium, potassium, folic acid is present in Kabuli Chana Salad, Chana Vegetable Salad with Paneer.

See kabuli chana salad recipe | kabuli chana vegetable salad with paneer | healthy Indian chana salad with pudina dressing | with 31 amazing images.

kabuli chana salad recipe | kabuli chana vegetable salad with paneer | healthy Indian chana salad with pudina dressing is a healthy protein brimming salad. Learn how to make kabuli chana vegetable salad with paneer.

To make the dressing for kabuli chana salad, combine all the ingredients in a mixer and blend into a smooth purée. Refrigerate. Then combine all the ingredients including the dressing and mix well. Serve chilled.

Simple ingredients tossed together to perfection to create an impressive salad bowl which is not only pleasant to look at and flavourful, but has plenty of nourishment. While you can buy readymade paneer, here’s how to make perfect paneer at home for kabuli chana vegetable salad with paneer.

One of the most nutritious of all beans, chick peas (or garbanzo beans) are rich in fibre, protein and folic acid. Curds and paneer enrich this tangy salad with more protein and also calcium, while coriander and mint increase its vitamin A content of this kabuli chana salad.

Is 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. 

Paneer + Low Fat Paneer : Paneer contains high quality protein and calcium which aids in weight loss. Since paneer is low in carbs and high in protein it gets digested slowly and hence good for diabetes. Potassium in paneer helps to reduce the effect of high sodium, by lowering blood pressure and contraction of blood vessels, resulting in improved heart health and reduced risk of heart attack. Low fat paneer is has all the same nutrients as full-fat paneer, but it is minus the fat. Great for weight loss and read the interesting article on benefits of paneer.

Mint Leaves (Pudina) : Mint (pudina) being an anti-inflammatory reduces the inflammation in the stomach and shows a cleansing effect. Sipping on a healthy drink like fresh mint and lemon tea is the best option to overcome nausea for mums-to-be. Moreover its vitamin A (10% of RDA) and vitamin C (20.25%) serve as an additional boost to bring relief from cough, sore throat and also cold. Mint (pudina) is a leafy vegetable which is sure to create nourishing dishes without piling on calories, carbs or fat for that instance. What it has to offer instead is FIBER. See here for detailed benefits of mint leaves. 

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.  

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

Yes.  

1. Substitute  full fat paneer to low fat paneer to reduce the fat content of your recipe.
2. Use low fat curds  instead of curd  to reduce the fat content of your recipe.

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

1. Fiber : Dietary fiber reduces the risk of heart disease, prevents the spike in blood sugar levels and hence super for diabetics. Consume more fruits, vegetables (green peas , carrot, bitter gourd ), dals ( chana dal, urad dal , toovar dal) moong, oats, matki, whole grains . 40% of RDA.
2. Calcium.  See Calcium rich recipes : Calcium  is a mineral that makes bones stay strong. See our list of calcium rich Indian foods. Dairy products: Like milk, curds, cheese, paneer and buttermilk. Green leafy vegetables like spinach, fenugreek, broccoli. Nuts ( almonds, peanuts, walnuts) and ragi. Required from kids to adults. 37% of RDA.
3. 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 ). 36% of RDA.
4. 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. 32% of RDA.
5. Vitamin B1 (Thiamine) : Vitamin B1 protects nerves, helps in carbohydrate metabolism, prevents heart diseases and helps produce red blood cells. Indian Foods rich in B1 are Flax seeds (alsi), Sunflower seeds, sesame seeds, Garden cress seeds (halim), capsicum, whole wheat flour ,  chana dal, moong, walnuts, masoor dal, brown rice ,  jowar, bajra. 20% of RDA.
6. 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 ). 17% of RDA.