Basic information about Chickpeas
Chickpea is one species of legumes that in crop maturation provides round fruits, usually light brown in color, although there are other types of chickpeas, but these are recognized and most used. The fruit of chickpeas is like dried pea and has a nutty flavor and slightly pasty consistency.
Chickpeas originated from the Middle East, where it is still very much use in cooking to prepare famous dish – humus. Chickpea is also added to the soups, salads, spreads and grinding to obtained chickpea flour.
What is the nutritional profile of chickpeas?
Chickpeas belong to the low-calorie foods with even the 0% of cholesterol and a lot of high-value vegetable proteins.
It is believed that proteins of chickpeas can effectively replace meat proteins, which is important for vegans and vegetarians who do not use ingredients of animal origin.
Of minerals in chickpeas were found iron, calcium, magnesium, potassium, phosphorus, copper, chromium, selenium, zinc.
Vitamin part is composed of: vitamin C, vitamin B6, vitamin K, folic acid.
In the composition of chickpeas also enter essential amino acids which are very important because there are a small number of foods in the human diet that can compensate the need for amino acids that the body can’t synthesize.
What are the Health Benefits of Chickpea?
1. It has beneficial effects on digestion and promotes bowel movements, preventing the obstipation, hemorrhoids and retention of food in the intestines. Particularly, chickpeas are recommended for people suffering from irritable bowel, because it contains a lot of fiber in it.
2. Due to the large presence of dietary fibers, chickpea has a great ability to lower bad cholesterol and other fats.
3. The presence of iron in chickpea makes it ideal for combat anemia.
4. Enough calcium in chickpeas keeps bones and teeth strong and firm and prevent osteoporosis and osteoarthritis.
5. Magnesium is important for the normal functioning of the muscles and nerves, as well as the cardiovascular system.
6. Potassium in chickpeas helps balancing blood pressure, so people with high blood pressure should eat chickpeas.
7. Chickpea has a low glycemic index so it can be used by diabetics without fear of increase in blood sugar.
8. Chickpeas have another useful feature, and that is to expel sulfates from the body (which are often used as preservatives in food processing).
How to use chickpeas in food?
For starters, you can make a traditional dish - humus. Another way is to cook the chick peas, like other beans. Before cooking, it’s best to give a good soak in water for 8-10 hours to swollen.
Chickpeas can bake in the oven and nibble as a treat.
Chickpea flour can be mixed with other flours in making bread, pastry, cakes.