Black channa curry/Bengal gram curry (Kale chane ki curry)
Also called: kale chane ki curry, kala chana curry, black chana curry, kale chane, kala chana masala, kale chana ki sabzi, black chickpea curry, kala channe curry
Kale chane ki curry is that hearty, desi bowl that feels right at home with roti, rice, or even a tiffin lunch. It has that earthy black channa taste, slow-cooked with onion, tomato, ginger-garlic, and warm masala — simple, filling, and very mom’s kitchen.
Per 1 bowl (200g)
Nutrition Facts
| Nutrient | Per bowl (200g) | Per 100g |
|---|---|---|
| Calories | 281.4 kcal | 140.7 kcal |
| Protein | 11.4g | 5.7g |
| Carbohydrates | 28.2g | 14.1g |
| Fat | 13.2g | 6.6g |
| Fiber | 16g | 8g |
| Sugar | 4.8g | 2.4g |
| Micronutrients (per 100g) | ||
| Sodium | 358.63 mg | |
| Calcium | 53.87 mg | |
| Iron | 2.43 mg | |
| Vitamin C | 15.13 mg | |
| Folate | 87.38 µg | |
What Goes Into It
Per serving (1 bowl)
gastroenterology Gut Health Insight
Black channa is the star here, and it brings a lot of fiber — 16g per bowl — which is great for smoother digestion and keeping you full for longer. The onion, ginger, garlic, tomato, and spices add natural gut-friendly compounds, and the turmeric + garam masala make it comforting without needing too much heavy cream or butter. If chole-like curries usually feel heavy for you, try this with a little less oil and eat it with phulka or plain rice so the fiber doesn’t feel too much on the stomach at once.
Frequently Asked Questions
Is black chana curry good for weight loss?
Yes, it can be. One 200g bowl has about 281 kcal, 11.4g protein, and a high 16g fiber, so it keeps you full for longer and may reduce snacking. Just watch the oil, because the fat content is 13.2g per bowl.
Can diabetics eat kale chane ki curry?
Usually yes, in a sensible portion. The 16g fiber in one bowl helps slow down the carb spike from the 28.2g carbs, which is nice for blood sugar control. Pair it with 1-2 phulkas or a small portion of rice, not a big plate of both.
How many calories are there in 1 bowl of black chana curry?
One serving of 1 bowl (200g) has about 281.4 kcal. It also gives 11.4g protein and 16g fiber, so it’s quite filling for the calories.
Is black chana curry good for constipation?
Yes, it often helps because it has a lot of fiber — 16g per bowl. The tomatoes, onion, ginger, and spices can also support digestion. If you’re not used to high-fiber food, start with a smaller portion and drink enough water.
From the Shellel Blog
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download Get Shellel FreeNutrition data sourced from ICMR-NIN Indian Food Composition Tables (IFCT) and the Indian Nutrient Database (INDB 2024). Values are per standard serving and may vary with preparation method.