Black chana salad (1 piece)

Reduce the black chana portion and bulk up the salad with cucumber, tomato, leafy greens, radish, and bell pepper.

Add protein and fat to the meal, such as plain Greek yogurt, paneer, eggs, tofu, or a small handful of almonds or walnuts.

Dress the salad with lemon juice or vinegar along with olive oil; the acidity may soften the post-meal rise.

Avoid adding sweet chutney, dates, raisins, sugary dressings, or large portions of potato or corn.

Eat the salad after a protein- and vegetable-based starter rather than as the first food of the meal.

Soak and cook the chana thoroughly, then cool it before using in the salad; eat slowly and pair the meal with a short walk afterward.