Chandigarh, Aug. 22 — In Indian kitchens, two legumes often compete for space on the plate: chickpeas (chana) and kidney beans (rajma). While both are widely loved for their flavor and nutrition, health experts suggest that chickpeas hold a clear edge over rajma, offering more versatility, better digestibility, and higher nutritional value.
Chickpeas, known for their nutty taste and firm texture, are a staple across the globe — from Middle Eastern hummus to Punjabi chole. Rajma, by contrast, is central to North Indian comfort food, particularly the classic rajma-chawal. Both have their fans, but when it comes to health benefits, chickpeas may have the upper hand.
“Chickpeas are a more balanced source of nutrition compared to rajma,” said a Delhi-based dietitian. “They provide higher fiber, more protein per serving, and a wider range of minerals. They are also easier on the stomach, unlike kidney beans which sometimes cause bloating and digestion issues.”
Chickpeas are often hailed as a plant-based protein powerhouse. A 100-gram serving provides around 19 grams of protein, making them ideal for vegetarians and vegans. Rajma, in comparison, contains slightly less protein. Moreover, chickpeas deliver nearly 17 grams of dietary fiber, aiding digestion, improving gut health, and keeping hunger at bay.
This high fiber-protein combo makes chickpeas a strong ally for weight management and energy balance. “They keep you fuller for longer, which prevents overeating,” noted the dietitian.
One drawback of rajma is its tendency to cause gastric discomfort if not soaked and cooked thoroughly. Chickpeas, while also requiring soaking, are generally gentler on the digestive system. Nutritionists say chickpeas are less likely to trigger bloating or stomach pain, especially when eaten regularly in moderate portions.
Chickpeas are an excellent source of iron, phosphorus, magnesium, and zinc, all vital for energy, bone strength, and immunity. Rajma also contains minerals but in slightly lower amounts. The bioavailability — how well the body absorbs nutrients — is often better in chickpeas due to their lower content of certain antinutrients.
Beyond nutrition, chickpeas win on versatility. They can be boiled, roasted, ground into flour (besan), mashed into dips, or tossed into salads. Roasted chickpeas are a popular healthy snack, while besan is used in countless Indian dishes. Rajma, on the other hand, is usually consumed in curry form with rice, offering fewer variations in daily diets.
“Chickpeas adapt to global cuisines — you can enjoy them in Mediterranean, Middle Eastern, or Indian styles,” said a food expert. “Rajma is delicious but far more limited in its scope.”
Both chickpeas and rajma are nutrient-rich, affordable proteins that play a vital role in Indian diets. But chickpeas come out ahead in terms of digestibility, versatility, and nutritional depth. For those seeking to boost protein intake, improve gut health, or add variety to meals, chickpeas may be the smarter choice.
As nutritionists often remind, moderation is key. Pairing legumes with grains like rice or wheat makes for a complete protein meal. But if you had to pick one legume as the healthier everyday option, chickpeas likely deserve the crown.
