Useful properties of chickpeas and how to cook it correctly

2024 Author: James Gerald | [email protected]. Last modified: 2023-12-17 14:00

Chickpeas, or lamb (Turkish) peas, have been cultivated for thousands of years. The popularity of this leguminous plant today is due to its culinary value and rich composition. Let us examine the beneficial properties and harm of chickpea.

Rich source of protein

Like other legumes, chickpeas are a good source of protein. 100 g of boiled chickpeas contains about 8.86%. The protein in chickpea is a source of almost all essential amino acids - those that a person gets only with food, because they are not produced in his body.

Chickpeas, like other plant-based foods, do not contain absolutely all essential amino acids. Therefore, the diet should also include other sources of protein, including grains, nuts and seeds, other legumes, such as soy, peas, lentils.

Lamb peas should be included in the vegetarian and vegan diet. It will be useful for everyone else, as legumes have a beneficial effect on health.

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Nutritional value of chickpeas

The benefits of this legume are numerous. In addition to protein, chickpeas contain healthy carbohydrates, vitamins A, C, E and B, as well as minerals such as iron, copper, manganese, zinc, phosphorus, calcium, magnesium and potassium.

Chickpeas are a source of antioxidants that neutralize the negative effects of free radicals. Research shows that a diet rich in antioxidants can reduce the risk of coronary heart disease and have anti-cancer effects.

Chickpeas also contain plant sterols and high amounts of plant fibers. The latter prevents constipation and can positively influence the lipid profile and blood glucose concentration. Fiber is essential for the growth and reproduction of beneficial gut bacteria.

A diet high in fiber is believed to reduce the risk of colon tumors. Can there be any contraindications when using such a useful product as chickpeas? It should be borne in mind that with the recommendation of a doctor to adhere to an easily digestible diet, it is not recommended to use lamb peas and other legumes.

Healing properties

In Egypt, chickpea seeds are considered an aphrodisiac. But this product has many other important benefits:

1. Chickpeas provide pain relief. It can be used to relieve headache or sore throat.
2. Properly prepared chickpeas normalizes the functions of the digestive tract, has a good effect on the functioning of the pancreas, liver and intestines, and prevents constipation.
3. It has a positive effect on skin and hair.
4. Prevents heart attacks and atherosclerosis.

This legume is known to lower blood pressure. Chickpeas also improve vascular permeability. It is recommended for people with anemia.

How to cook chickpeas

The benefits and harms of chickpeas largely depend on how they are prepared. Some people are afraid to eat chickpeas and other legumes. This is due to the fact that they are difficult to digest foods. Therefore, proper culinary processing methods must be used to ensure that legumes are easier to digest.

Recommendations on how to cook chickpeas:

• soak it in water long enough;
• change the water periodically after soaking - do not boil the peas in the same water in which they were from the very beginning;
• cook the first 20 minutes without a lid over high heat;
• add bay leaf or caraway seeds to the cooking water;
• salt water only at the end of cooking.

As a result, the dish will have a more pleasant taste and will be well absorbed.

Calorie content of chickpea

Boiled lamb peas have a caloric content of 164 kcal per 100 g. In addition, they are low in fat.

Thanks to its high protein and fiber content, it is a very satisfying food. It reduces appetite. As a result, a person who consumes chickpeas on a regular basis is less tempted to overeat. If you want to lose weight, you can safely eat chickpeas without fear of gaining weight.

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Glycemic index

Peas are a good choice for people with diabetes because legumes have a low glycemic index (GI). For boiled chickpeas, it has a value of 28. A diet high in low GI foods has been shown to help control blood glucose levels. Regular consumption of the product helps prevent the development of type II diabetes and obesity.

Benefits for the heart

Chickpeas should be included in the diet of people with cardiovascular disease. Scientists have proven that the consumption of this legume reduces the total cholesterol and LDL cholesterol, which is called "bad".

The ingredients in chickpeas also have beneficial effects on blood pressure. For the same reasons, regular consumption of chickpeas and other legumes can reduce the risk of heart disease.

Can chickpeas be pregnant

Women who are trying to conceive or are carrying a baby should consume chickpeas. It is a product that promotes successful fertilization. It also prevents fetal malformations due to the presence of folic acid in its composition.

What the taste is like

Lamb peas have a mild nutty flavor. Chickpeas are widely used in cooking. It can be boiled, stewed, fried, baked and even marinated. Some housewives like to cook stews, soup or pasta with the addition of chickpeas. It gives a unique flavor to salads and sandwiches.

How to eat correctly

This legume tastes great when roasted with spices. Chickpeas are the base of falafel - special cutlets deep-fried. You can cook hummus on its basis - a delicious pasta popular in the East.

To prepare such a dish, it is enough to mix chickpeas (boiled, canned or in a jar), add tahini (sesame paste), olive oil, garlic and lemon juice. The pasta prepared in this way is served with bread, pita bread or in the form of a sauce with raw vegetables: carrots, peppers or celery.

Chickpeas can be made into pates and added to hamburger fillings. On the basis of chickpeas, an excellent filling for dumplings or croquettes is obtained. It is used to prepare a variety of snacks and vegetarian dishes. Chickpea flour is used for frying pancakes that resemble pita bread in texture.

Outcomes

1. Chickpeas are not only tasty, but also healthy. This leguminous plant has long been known and valued in the countries of the Middle East and the Mediterranean basin.
2. Lamb peas are a rich source of vegetable protein, which is why they are especially appreciated by vegetarians and vegans.
3. Before boiling, chickpeas should be soaked in cold water and placed in a cool place for 12 hours. Salt is added at the end of cooking.