Chawli | Black Eyed Peas Benefits and Recipes | Healthy Legume Guide | Chawli Nutrition
Chawli, also known as black-eyed beans or black-eyed peas, is a widely used legume in Indian households. Recognized by its creamy color and distinct black “eye,” chawli is a versatile ingredient used in curries, salads, and dry sabzis. It has a mild, earthy flavor and absorbs spices beautifully, making it both delicious and nourishing. Packed with plant-based protein, fiber, and essential nutrients, chawli is a wholesome addition to a balanced diet.
Nutritional Breakdown of Chawli (100g of Black-Eyed Beans)
- Calories: 116 kcal
- Fats: 0.5 g
- Proteins: 7.7 g
- Carbohydrates: 20.8 g
- Fibre: 6.5 g
Rich in Plant-Based Protein
- Chawli is an excellent source of protein, especially
- beneficial for vegetarians and vegans. Protein is essential for muscle growth,
- tissue repair, and overall body strength. Including chawli in your meals helps
- meet daily protein requirements without relying on animal-based sources. It also
- helps keep you full and energized throughout the day.
High in Dietary Fiber
- With a good amount of fiber, chawli supports healthy
- digestion and prevents constipation. Fiber adds bulk to the stool and promotes
- regular bowel movements. It also helps maintain a healthy gut by supporting
- beneficial bacteria. Additionally, fiber aids in keeping you satiated, which is
- helpful for weight management.
Helps Regulate Blood Sugar Levels
- Chawli has a low to moderate glycemic
- index, which means it releases sugar slowly into the bloodstream. This helps
- prevent sudden spikes in blood sugar levels, making it suitable for people with
- diabetes. The fiber content further slows down glucose absorption, ensuring
- better blood sugar control.
Supports Heart Health
- The combination of fibre, potassium, and low fat in
- chawli makes it heart-friendly. It helps reduce bad cholesterol (LDL) levels and
- supports healthy blood pressure. Regular consumption can lower the risk of
- cardiovascular diseases and promote better overall heart function.
Boosts Energy and Immunity
- Chawli is rich in essential nutrients like iron, folate,
- and antioxidants that help improve energy levels and strengthen immunity. Iron
- supports better oxygen transport in the body, reducing fatigue, while antioxidants
- help fight infections and protect against cellular damage. Including chawli in your
- diet can keep you active and resilient.
- Chawli (black-eyed beans) is a simple yet highly nutritious legume that offers multiple
- health benefits. From supporting digestion and heart health to regulating blood sugar
- and boosting energy, it is a powerhouse of essential nutrients. Easy to cook and
- versatile in use, chawli can be included in everyday meals to enhance both taste and
- nutrition, making it a valuable addition to a healthy lifestyle.
