Chickpea is a product containing a complex of various vitamins and minerals. It is used for the treatment and prevention of various diseases, in cosmetology. And due to its specific taste characteristics, chickpeas are very popular in oriental cuisine. Content:
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Characteristics and properties of chickpeas
- Composition and calorie content
- Benefit
- Chickpea flour
- Sprouted chickpea
- Harm
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Features of cooking chickpeas
- Selection and storage
- How to cook chickpeas
- Chickpea and tomato salad
- Chickpea pate
- Chickpeas with beef stew
- Chickpea sweets
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Vegetarian Chickpea Dishes
- Soup-puree
- Carrot and chickpea cutlets
- Chickpea hummus
- How to cook chickpeas in a multicooker
- Rice with chickpeas
- Stuffed peppers with chickpeas
One of the most valuable agricultural legumes is chickpea. It is also called lamb or chickpea. In Russian cuisine, this product is not yet very common, but in the East it has been grown for many centuries. Chickpea is a unique plant that is used not only for cooking, but also for medicinal purposes.
Characteristics and properties of chickpeas
This product contains many beneficial vitamins and minerals. Because of this, it is recommended to be included in the diet for people of all ages. It is composed of both soluble and insoluble fiber. The former are capable of forming a gel-like liquid in the stomach and intestines, which includes waste products, bile and cholesterol, removing toxins and toxins from the body. As for the insoluble elements, they eliminate constipation.
Composition and calorie content of chickpea
Chickpeas contain more than 80 nutrients and vegetable fiber, therefore it is advisable to include it in dietary food.
The nutritional value of a raw plant per 100 grams is 309-320 kcal (depending on the variety), and of a boiled plant - 120-140 kcal, of which:
- Proteins - 82 kcal (20, 1 g);
- Fat - 40 kcal (4, 3 g);
- Carbohydrates - 188 kcal (46, 15 g);
- Unsaturated fatty acids - 3 g;
- Saturated fatty acids - 0.65 g;
- Mono- and disaccharides - 3 g;
- Water - 14 g;
- Starch - 43, 3 g;
- Dietary fiber - 10 g;
- Ash - 3 g.
In addition, the product contains many vitamins:
- A (RE) - 15 μg;
- B1 (thiamine) - 0.08 mcg;
- Beta-carotene - 0.09 mcg;
- PP (niacin equivalent) - 3, 3366 mg.
Chickpeas contain components of various macro- and microelements:
- Potassium - 968 mg;
- Phosphorus - 444 mg;
- Sulfur - 198 mg;
- Calcium - 193 mg;
- Magnesium - 126 mg;
- Silicon - 92 mg;
- Sodium - 72 mg;
- Chlorine - 50 mg;
- Zinc - 2.86 mg;
- Iron - 2.6 mg;
- Manganese - 2.14 mg;
- Copper - 660 mcg;
- Boron - 540 mcg;
- Titanium - 228 mcg;
- Nickel - 206.4 mcg;
- Molybdenum - 60.2 mcg;
- Selenium - 28.5 mcg;
- Cobalt - 9.5 mcg;
- Iodine - 3.4 mcg.
Due to heat treatment, the chemical composition may change insignificantly.
The benefits of chickpeas for the body
Chickpeas are extremely beneficial for your health. It helps to cleanse the body and generally strengthen the immune system.
The healing properties also include:
- Prevention of obesity;
- Lowering cholesterol levels;
- Prevention of cataracts;
- Increased hemoglobin;
- Strengthening the cardiovascular system;
- Combating dental problems;
- Calming arrhythmia;
- Normalization of the spleen, intestines and liver;
- Improving brain function;
- Treatment of anemia;
- Dissolving and removing sand and stones from the kidneys;
- Lowering blood sugar levels.
This product is often consumed by vegetarians because it contains protein and lysine, an amino acid that helps build muscle, repair cells and tissues, and produce enzymes. Chickpeas pre-soaked in water are also included in the diet of raw foodists.
Useful properties of chickpea flour
Chickpea flour gruel is used in the East to make a special ointment. This remedy is excellent for burns, scabies and various skin diseases.
Chickpea flour is also used in cosmetology. It makes the skin soft, silky and firm. Washing with lotions based on it allows you to get rid of blackheads. Nutritive masks with chickpea flour are prepared with the addition of egg white, sesame or olive oils.
This product is also recommended for people with lactose intolerance as it does not contain gluten.
The benefits of sprouted chickpeas
The plant sprouts contain a large amount of vitamins, as well as cysteine and methionine. Eating them in food regulates and restores the vital functions of the main internal systems, strengthens the immune system and improves metabolism. Sprouted chickpeas are low in calories and have a high nutritional value. You need to germinate it in this order:
- We wash the beans, clean them of debris.
- Put in a container and fill with water at room temperature. Its volume should be several times higher than the amount of chickpeas.
- We cover with a lid, leaving a small gap for air to enter. We place the container away from sunlight in a room with a temperature of + 20-22 degrees.
- After 4 hours, rinse the beans (they will swell by this time) and fill with clean water until the chickpeas are completely covered.
- After another 8 hours, rinse the peas a second time, leaving some water in the container. Cover with moistened gauze and leave to germinate, periodically rinsing them to prevent drying out. When dark peas appear, discard them.
- We store the sprouted chickpeas in the refrigerator with the container lid ajar.
Do not pour out the water from soaking. She is advised to wash her face to heal acne. You can also rinse your teeth if your gums are bleeding. In addition, this water is excellent for hair loss. It is used as a hair rinse.
Chickpea harm to the body
This product should be included in the diet with extreme caution. Like all legumes, it increases gas production in the intestines. This usually happens at the initial stage of use. The best discharge of gases is facilitated by the intake of decoctions from dill or fennel seeds. Pre-soaking the peas in cold water for 12 hours and adding marjoram and caraway seeds to the dish will reduce this side effect.
It is undesirable to simultaneously eat chickpeas with fruits that contain pectin, to prevent discomfort in the gastrointestinal tract. In addition, it is not recommended to combine chickpeas and cabbage of any kind in the diet.
Drinking chickpeas with plenty of water can cause stomach cramps. You should also not use it for individual intolerance. The main contraindications include:
- Thrombophlebitis;
- Bladder ulcer;
- Cystitis;
- Gout;
- Inflammation in the digestive system.
Features of cooking chickpeas
This product is very popular in oriental cuisine. It is used both raw and canned. It can be not only boiled, but also fried. First and second courses, salads, sauces, snacks and even desserts are prepared from it. Homemade cakes are made from chickpea flour. Gradually, this product is included in the diet of residents of European countries. Chickpeas go well with rice, which is why they are often added to pilaf. In addition, there are many other original recipes with meat and vegetables.
Choosing and storing chickpeas
Each pea should be light, smooth, dry and not wrinkled. It should not have dark spots and mechanical damage.
The beans should be approximately the same size and not emitting odors. This plant is otherwise called "lamb" peas because of the slight aroma of lamb.
If the chickpeas are not stored correctly, then the peas begin to become covered with a white bloom. This is a sign of a spoiled product that should not be consumed.
In order for peas to retain their appearance and useful properties for a long time, they must be placed in a tightly closed container or linen bag. Chickpea is able to absorb odors, and therefore it is better to save it in a ventilated room.
How to cook chickpeas correctly
Before heat treatment, it is recommended to soak the chickpeas in water at room temperature for about 12 hours. The proportion of peas and water should be 1 to 4. Under no circumstances fill it with hot water, this will only add firmness to the peas.
Cook the peas in the following sequence:
- After soaking, rinse the peas and fill them with cold water.
- Bring to a boil, periodically removing the foam.
- Drain the first fat and fill the chickpeas with hot water.
- Leave to cook until cooked. This usually takes one to two hours.
After boiling, you can put the chickpeas in a colander and use them to prepare various dishes.
Chickpea and tomato salad recipe
This dish takes 15 minutes to cook. To prepare it, you will need: boiled chickpeas - 200 grams, tomatoes - 3 pcs., Eggs - 2 pcs., Onions - 1 pc.
Cooking in this order:
- Cut the tomatoes into small cubes and mix with the boiled chickpeas.
- Chop the onion and add to the mixture.
- Boil eggs, cut and add to the rest of the products.
- Mix the olive oil, wine vinegar and salt separately. Season the salad.
If desired, you can add greens to the dish to your liking.
Chickpea pate
This dish is widespread in Arab and Jewish cuisines. To prepare it, you need to take: chickpeas - 400 grams, lemon juice, herbs, spices, garlic - to taste.
We follow this instruction:
- Soak the chickpeas for 12 hours, then drain the water and fill it with clean water.
- Cook for 2 hours, constantly removing the foam.
- Sprinkle the finished peas with lemon juice and salt to taste.
- Chop the garlic, mix it with spices and add to the rest of the ingredients.
- Mix everything and grind in a food processor.
- In a blender, beat the sesame seeds and butter. Add the resulting paste to the pate and beat again until a fluffy consistency is obtained. Sesame paste can be substituted with a mixture of walnuts and olive oil if necessary.
Chickpeas with beef stew
To prepare the dish, you will need: boiled chickpeas - 400 grams, beef - 400 grams, medium tomatoes - 3 pcs., Red onion - 1 pc., Red Bulgarian pepper - 1 pc., Basil and other greens to taste.
Cooking in the following sequence:
- Shred peppers, onions and tomatoes into strips.
- Simmer in a pan with vegetable broth.
- Cut the beef in the same way and add it to the vegetables.
- We bring the meat to readiness and send boiled chickpeas to all the ingredients.
- Simmer for another 6-7 minutes until the peas are warmed up.
The dish is served warm and garnished with herbs.
Chickpea sweets
To prepare this dessert, you need to take the following ingredients: boiled chickpeas - 100 grams, chocolate - 10 grams, sesame seeds - 4 tbsp. l., vegetable oil - 1 tsp., honey - 2 tbsp. l., cinnamon, vanilla sugar - to taste.
Cooking in this order:
- Grind the chickpeas with a blender into a puree-like consistency.
- Making sesame flour from the grains.
- Add sesame oil and water to the flour. We should have a dry tahini paste.
- Pour honey and a pinch of salt into the puree.
- Mix with tahina, add vanilla sugar, cinnamon and other spices to taste.
- Roll up walnut-sized balls from the mixture and place toothpicks in them.
- We send it to the freezer for 45-50 minutes.
- We heat the chocolate bar in a water bath and let it cool slightly.
- Dip each ball in chocolate and spread on parchment.
The chickpea mixture is very cold, so the chocolate will quickly solidify, and you will be able to taste the first candy in 5-10 minutes.
Vegetarian Chickpea Dishes
This product contains proteins and amino acids necessary for the body, therefore it is often included in the diet of vegetarians. Moreover, it is very nutritious and has a peculiar original taste.
Chickpea Vegetarian Puree Soup
To prepare this dish, you will need: boiled chickpeas - 300 grams, water - 2.5 liters, carrots - 1 pc., Onions - 1 pc., Celery root - 50 grams, sesame paste (tahini) - to taste.
Cooking in this order:
- Cut vegetables into medium cubes.
- We put them in a saucepan and bring to a boil.
- Add boiled chickpeas to the rest of the ingredients.
- Grind everything with a blender to a puree consistency.
Before serving, you can add tahini and herbs or dairy products such as different types of cheese to the soup.
Carrot and chickpea cutlets
To prepare this dish you will need: raw chickpeas - 100 grams, medium carrots - 1 pc., Garlic - 1 clove, salt and black pepper to taste.
Cooking in the following sequence:
- Soak the chickpeas in water and twist them in a meat grinder.
- Chop the onion and garlic into small cubes.
- We grate the carrots.
- We mix all the ingredients and make small cutlets.
- Fry them in any vegetable oil.
This dish can be served with various side dishes, but it is not advisable to combine it with cabbage.
Chickpea hummus
To prepare this popular Arabic dish, we need chickpeas, any vegetable oil, herbs and spices to taste.
We cook in this way:
- Boil the pre-soaked chickpeas.
- Beat with a blender until smooth.
- Add olive oil, herbs and spices.
- You can serve an appetizer with tortillas or fresh bread.
How to cook chickpeas in a multicooker
To prepare original dishes in a multicooker, peas are pre-soaked for 12 hours. After that, it is washed with running water. Some people soak the chickpeas for 4 hours, claiming that this makes them less tough. You can also not soak the product at all, but cook it for 1.5 hours, periodically adding water.
Rice with chickpeas
To prepare this dish you need: chickpeas - 200 grams, brown rice - 400 grams, vegetable broth - 300 grams, sesame oil - 1 tbsp. spoon, ginger root, turmeric, cardamom, sesame seeds, cumin - to taste.
Cooking in this order:
- Soak rice and chickpeas.
- Boil them until half cooked in a slow cooker.
- We spread the grains from the container.
- Fry vegetables with spices in the appropriate mode.
- We send a mixture of chickpeas and rice to the bowl.
- In the stewing mode, cook for another 35-40 minutes until fully cooked.
The dish is served hot and garnished with herbs.
Stuffed bell peppers with chickpeas
For cooking you will need: large bell peppers - 5 pcs., Boiled chickpeas - 200 grams, broccoli - 200 grams, medium carrots - 1 pc., Large onion - 1 pc., Sesame oil - to taste.
Cooking in the following sequence:
- We clean the seeds from the pepper, cutting off the top.
- Cooking carrots and broccoli in a slow cooker, chop and beat in mashed potatoes.
- Add boiled chickpeas to the resulting mixture.
- We fill the pepper with this vegetable gruel and cook in a slow cooker for about half an hour.
For the dish, you can prepare a sauce based on sesame oil or salted sour cream. How to cook chickpeas - watch the video:
Chickpeas are a useful product that can be used to diversify everyday and festive menus. Its unique medicinal properties and taste are not all the reasons why it is worth introducing it into the diet. If you use chickpeas correctly, you can replenish the body with various vitamins and minerals.
