Kala chana is a robust, spiced black chickpea curry originating from the Punjab region of Northern India. It is a staple home-cooked meal typically enjoyed for lunch or dinner alongside steamed rice or fresh flatbreads.
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Nutrient score: Excellent
Goodness for its calories, 25 to 100.
How is this worked out?
The nutrient score shows how much goodness a recipe gives for its calories, from 25 to 100. Every recipe gets at least 25. It is the same for everyone.
It adds up how much of 11 nutrients people need the recipe gives for its calories: protein, fibre, vitamins A, C and E, calcium, iron, potassium, magnesium, folate and zinc. Each counts up to a full day’s worth for the calories. It then takes points off for saturated fat, added sugar and sodium above a fair share for the calories.
75 and over: Excellent. 60 to 74: Very good. 45 to 59: Good. 35 to 44: Fair. 25 to 34: Low.
The formula (from the recipe’s values per 100 g):
- Share of the day: the recipe’s kcal per 100 g ÷ 2,000 (under 40 kcal per 100 g, such as a herb or tea, counts as 40 kcal).
- 11 nutrients to encourage: protein (50 g), fibre (28 g), vitamin A (900 mcg), vitamin C (90 mg), vitamin E (15 mg), calcium (1,300 mg), iron (18 mg), potassium (4,700 mg), magnesium (420 mg), folate (400 mcg) and zinc (11 mg). For each: amount ÷ (Daily Value × share), at most 1. Add them up.
- 3 nutrients to limit: saturated fat (20 g), added sugar (50 g) and sodium (2,300 mg). For each: amount ÷ (limit × share) − 1, only when above 0 and at most 3. Add them up.
- Result = 100 × (step 2 − 2 × step 3) ÷ 11, kept between 0 and 100.
- Score = 25 + 0.75 × result, rounded. The scale runs from 25 to 100 instead of 0 to 100: every edible recipe gets at least 25, and the order doesn’t change.
It follows the Nutrient Rich Foods index (NRF 9.3) with the U.S. FDA Daily Values for a 2,000 kcal day. Different from the published index: folate and zinc are added (11 nutrients instead of 9), the nutrients to limit count double and each at most three times its share, the 40 kcal floor, and the 25 to 100 scale. When some of the values it needs are unknown, the score is shown as “about”.
A recipe’s values are worked out from its ingredients, whose values are estimates.
Sources: Drewnowski A. Defining nutrient density: development and validation of the Nutrient Rich Foods index. J Am Coll Nutr. 2009;28(4):421S-426S; U.S. FDA, Daily Value on the Nutrition and Supplement Facts Labels.
A low score doesn’t make a recipe bad: treats and festive dishes have their place. Use the score to compare similar recipes. In the GapPlate app you also see how much of the gaps in your day a serving fills.
Units:
Ingredients
- 200 g Black chickpeas (200 g)
- 750 ml Water (750 g)
- 30 ml Vegetable oil (28 g)
- 1 tsp Cumin seeds (2.2 g)
- 1 medium Onion (150 g)
- 3 cloves Garlic (15 g)
- 1 inch Ginger (15 g)
- 1 large Tomato (225 g)
- 0.5 tsp Turmeric powder (1.2 g)
- 1 tsp Coriander Powder (2.2 g)
- 0.5 tsp Red chili powder (1.1 g)
- 0.5 tsp Garam masala (1.2 g)
- Salt, to taste
- 10 g Cilantro (10 g)
- Ingredients in total: 1.4 kg
- Weight lost in cooking: 201 g (mostly water boiling off)
- Net weight (cooked): 1.2 kg · 4 servings of about 300 g
Method
- Place the soaked black chickpeas and water in a pressure cooker and cook for about 20-25 minutes or 4 to 5 whistles.
Check that black chickpeas are tender; set it aside. - Heat the oil in a heavy-bottomed pan and add the cumin seeds until they sizzle.
- Add finely chopped onion and sauté until golden brown.
- Stir in the minced garlic and grated ginger, cooking for another minute until fragrant.
- Add the finely chopped tomato and cook until it softens and the oil begins to separate from the mixture.
- Mix in the turmeric, coriander powder, red chili powder, and salt.
- Add the cooked chickpeas along with their cooking liquid to the pan.
- Simmer the curry uncovered for 10 minutes to allow the flavors to meld and the gravy to thicken slightly.
- Stir in the garam masala and garnish with freshly chopped cilantro before serving.
Nutrition
| Nutrient | Per serving (300 g) | Per 100 g |
|---|---|---|
| Calories | 284 kcal | 94.6 kcal |
| Protein | 11.1 g | 3.68 g |
| Water | 237 mL | 79 mL |
| Sodium | 24.6 mg | 8.21 mg |
| Total Carbohydrates | 39.2 g | 13.1 g |
| Total Fat | 10.4 g | 3.47 g |
| Sugar | 4.71 g | 1.57 g |
62 more nutrients
Carbohydrates
| Nutrient | Per serving (300 g) | Per 100 g |
|---|---|---|
| Added Sugar | 0 g | 0 g |
Minerals
| Nutrient | Per serving (300 g) | Per 100 g |
|---|---|---|
| Iron | 2.5 mg | 0.83 mg |
| Calcium | 64 mg | 21.3 mg |
| Magnesium | 42.6 mg | 14.2 mg |
| Potassium | 411 mg | 137 mg |
| Iodine | 1 mcg | 0.33 mcg |
| Phosphorus | 250 mg | 83.3 mg |
| Zinc | 1.81 mg | 0.6 mg |
| Chloride | 24.4 mg | 8.14 mg |
| Selenium | 4.46 mcg | 1.49 mcg |
| Copper | 0.55 mg | 0.18 mg |
| Fluoride | 0.062 mg | 0.021 mg |
| Manganese | 1.01 mg | 0.34 mg |
| Molybdenum | 50 mcg | 16.7 mcg |
| Chromium | 10.1 mcg | 3.35 mcg |
Fats
| Nutrient | Per serving (300 g) | Per 100 g |
|---|---|---|
| Trans Fat | 0 g | 0 g |
| Saturated Fat | 1.32 g | 0.44 g |
| Cholesterol | 0 mg | 0 mg |
| Monounsaturated Fat | 2.88 g | 0.96 g |
| Omega-3 Fatty Acids | 0.16 g | 0.055 g |
| Polyunsaturated Fat | 4.38 g | 1.46 g |
| Omega-6 Fatty Acids | 4.21 g | 1.4 g |
| DHA (Docosahexaenoic Acid) | 0 mg | 0 mg |
| EPA (Eicosapentaenoic Acid) | 0 mg | 0 mg |
| ALA (Alpha-Linolenic Acid) | 0.15 g | 0.05 g |
| Arachidonic Acid | 0 mg | 0 mg |
| Medium-Chain Triglycerides | 0 g | 0 g |
| Omega-9 Fatty Acids | 2.21 g | 0.74 g |
Fibre
| Nutrient | Per serving (300 g) | Per 100 g |
|---|---|---|
| Fiber | 10.6 g | 3.53 g |
| Soluble Fiber | 1.42 g | 0.47 g |
| Insoluble Fiber | 8.87 g | 2.96 g |
Vitamins
| Nutrient | Per serving (300 g) | Per 100 g |
|---|---|---|
| Vitamin B12 | 0 mcg | 0 mcg |
| Vitamin D | 0 mcg | 0 mcg |
| Vitamin C | 13.6 mg | 4.54 mg |
| Folate (B9) | 297 mcg | 98.9 mcg |
| Niacin (B3) | 1.8 mg | 0.6 mg |
| Vitamin A | 38.1 mcg RAE | 12.7 mcg RAE |
| Thiamin (B1) | 0.31 mg | 0.1 mg |
| Vitamin B6 | 0.41 mg | 0.14 mg |
| Riboflavin (B2) | 0.14 mg | 0.046 mg |
| Pantothenic Acid (B5) | 0.96 mg | 0.32 mg |
| Vitamin E | 1.93 mg | 0.64 mg |
| Vitamin K | 16.7 mcg | 5.55 mcg |
| Biotin (B7) | 3.65 mcg | 1.22 mcg |
| Beta-Carotene | 505 mcg | 168 mcg |
Others
| Nutrient | Per serving (300 g) | Per 100 g |
|---|---|---|
| Choline | 53.8 mg | 17.9 mg |
| Leucine | 453 mg | 151 mg |
| Lysine | 344 mg | 115 mg |
| Polyphenols | 292 mg | 97.3 mg |
| Methionine | 78.5 mg | 26.2 mg |
| Oxalates | 32.2 mg | 10.7 mg |
| Threonine | 245 mg | 81.6 mg |
| Tryptophan | 72.6 mg | 24.2 mg |
| Valine | 301 mg | 100 mg |
| Flavonoids | 90.6 mg | 30.2 mg |
| Histidine | 344 mg | 115 mg |
| Lutein / Zeaxanthin | 0.32 mg | 0.11 mg |
| Lycopene | 1.45 mg | 0.48 mg |
| Phenylalanine | 303 mg | 101 mg |
| Purines | 53.1 mg | 17.7 mg |
Proteins
| Nutrient | Per serving (300 g) | Per 100 g |
|---|---|---|
| Isoleucine | 284 mg | 94.5 mg |
Additives
| Nutrient | Per serving (300 g) | Per 100 g |
|---|---|---|
| MSG (Monosodium Glutamate) | 138 mg | 46.1 mg |
Worked out from the ingredients with the GapPlate food library, per 100 g of the cooked dish. Estimates, not medical advice.
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