legume3 recipes
Fried Gram.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-free
ALSO KNOWN AS
Roasted Bengal GramRoasted Chana DalBhuna ChanaPutnala PappuHurigadalePottukadalai
SERVING
CALORIES
369
PROTEIN
22.5g
CARBS
58.1g
FAT
5.2g
FIBER
10.8g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories369kcal—
Protein22.5g45%
Carbohydrates58.1g21%
Fiber10.8g39%
Sugar2.5g5%
Total fat5.2g7%
Saturated fat0.60g3%
Trans fat0g—
Cholesterol0mg0%
Water8.0g—
MINERALS
Sodium25mg1%
Potassium845mg18%
Calcium56mg4%
Iron6.5mg36%
Magnesium115mg27%
Phosphorus311mg25%
Zinc3.4mg31%
Copper0.80mg89%
Manganese2.1mg91%
Selenium8.2µg15%
VITAMINS
Vitamin A2.0µg0%
Vitamin C1.0mg1%
Vitamin D0µg0%
Vitamin E0.40mg3%
Vitamin K4.0µg3%
Thiamin (B1)0.48mg40%
Riboflavin (B2)0.15mg12%
Niacin (B3)1.5mg9%
Pantothenic acid (B5)0.60mg12%
Vitamin B60.50mg29%
Folate (B9)437µg109%
Vitamin B120µg0%
%DV based on a 2,000 cal diet. Source: USDA FoodData Central. A dash in the %DV column means there’s no established Daily Value for that nutrient.
MEASUREMENT CONVERSIONS
How much is what.
1 cup140g
1 tablespoon9g
1 teaspoon3g
1 oz28.4g
1 lb453.6g
1 ml0.6g
1 liter600g
HEALTH BENEFITS
Why eat it.
- ✓High in plant-based protein for muscle maintenance
- ✓Rich in dietary fiber which aids digestion and satiety
- ✓Low glycemic index helps in managing blood sugar levels
- ✓Good source of iron and folate for healthy blood
- ✓Contains manganese and phosphorus for bone health
COOKING TIPS
In the kitchen.
- 1Can be eaten directly as a healthy, crunchy snack
- 2Grind into a fine powder to use as a thickener for gravies or to make chutneys
- 3Add to tempering (tadka) for extra crunch in South Indian dishes
STORAGE
Keep it fresh.
- Store in an airtight container to prevent it from becoming soggy
- Keep in a cool, dry place away from direct sunlight
- Ensure the container is moisture-free to maintain crispness
FAQ
Frequently asked questions.
What is fried gram?
Fried gram is Bengal gram (chana dal) that has been roasted until crunchy. It is a popular snack and ingredient in Indian cuisine.
How long does fried gram last?
When stored in an airtight container in a cool, dry place, it can last for 3 to 6 months.
Is fried gram gluten-free?
Yes, fried gram is naturally gluten-free as it is a legume.
Can fried gram be frozen?
It is not recommended to freeze fried gram as it may lose its characteristic crunch upon thawing due to moisture.
What is a good substitute for fried gram?
Roasted peanuts or roasted soybeans can be used as a substitute for crunch, though the flavor profile will differ.
Does fried gram need to be cooked before eating?
No, fried gram is already roasted and ready to eat as a snack or to be used in recipes.
How do I identify good quality fried gram?
Look for a uniform light yellow color and a crisp texture. Avoid any that look dull, feel soft, or have a rancid smell.
Is fried gram good for weight loss?
Yes, its high protein and fiber content help you feel full for longer, making it an excellent snack for weight management.
What are common dishes made with fried gram?
It is commonly used in coconut chutneys, Bombay mix (chevda), and ground into 'sattu' or 'putnala podi'.
Is fried gram the same as Dalia?
No. While sometimes colloquially confused in certain regions, 'Dalia' typically refers to cracked wheat, whereas fried gram is a roasted legume.
RECIPES
Cook with fried gram.
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