The fact that you need to eat tasty and healthy is a well-known fact. Many of us try to buy fresh fruits and vegetables to diversify our diet. It seems that you have already tried all possible options? But there are products that many of us have not even heard of. Among them are beans called chickpeas.
Chickpea beans have a delicious, nut-like flavor and buttery texture. They are an excellent source of protein that is available to you all year round because the beans are stored in the dried state.
These beans are completely versatile, they are an invariable component of many Middle Eastern and Indian dishes, such as hummus, falafel and curries. Many people think that chickpeas can only be beige, but this is a misconception, as there are other color options – black, green, red and brown beans.
Chickpeas contain over eighty (80!) nutrients.
Benefit for health
Chickpeas are an indispensable source of cholesterol-lowering fiber, as are most other beans.
provides you with virtually fat-free yet very high quality protein.
an excellent source of minerals, namely molybdenum, which is an essential component of the enzyme responsible for neutralizing harmful preservatives commonly added to prepared foods.
stabilizes blood sugar levels.
Dietary fiber content
Chickpeas, like other beans, are rich in both soluble and insoluble dietary fiber. Soluble fiber form a gel-like substance in the digestive tract that binds cholesterol-containing bile and removes it from the body.
insoluble fiber not only prevent constipation, but also help prevent digestive disorders.
Chickpeas will give you energy by helping replenish your iron stores. For women during their period, when the body is iron deficient, eating chickpeas is a good idea, especially because, unlike red meat (another source of iron), these beans are low in calories and virtually fat free.
Iron is a component of hemoglobin that transports oxygen from the lungs to every cell in your body. And remember: if you are pregnant or breastfeeding, your iron needs increase.
The growth of children and adolescents also requires an increase in iron in the diet.
Prevention of cardiovascular diseases
Eating beans, especially chickpeas, has been scientifically proven to significantly reduce the risk of cardiovascular disease and its serious consequences, such as strokes and heart attacks.
Studies have shown that including chickpeas in the diet significantly lowers both total cholesterol and, in particular, “bad” cholesterol.
Eating chickpeas regularly can help lower bad cholesterol levels. Add them to salads, enjoy them in any other form, like hummus, let them take center stage as the main component of your garnish.
Chickpeas are an excellent source of manganese, a mineral that is a constituent of many enzymes important in the body’s antioxidant defenses and energy production. Just one cup of chickpeas provides 84.5% of the daily value of this very important mineral.
If you’re wondering what to replace red meat on your menu, become a fan of chickpeas. These beans are a great source of protein, providing your body with protein comparable to meat or dairy without the high calories or saturated fat found in dairy and meats.
How to select, store and cook chickpeas?
How to select and save
When buying chickpeas, make sure that the package does not contain any evidence of moisture or damage, and that there are no signs of insects, that the package is intact and has no cuts.
Store dried beans in an airtight container in a cool dry and dark place for up to 12 months. If you buy chickpeas at different times, store them separately, as the beans can be dried differently and therefore require different cooking times. Cooked beans can be refrigerated for about three days in a covered container.
Sprinkle boiled chickpeas with your favorite spices and herbs and eat as a snack.
Add chickpeas to your green salads.
- Make a Middle Eastern take on pasta by adding chickpeas to spaghetti mixed with olive oil, feta cheese and herbs.
Simmer simmered chickpeas with tomatoes, spices and walnuts, and serve this dish with brown rice.
Add chickpeas to your vegetable soup. This will complement the taste, texture and nutritional value.
There are many recipes for making hummus. I want to share with you a classic that was taught to me by an old Yemeni woman in Israel. Believe me, Yemenis know a lot about delicious food. So:
chickpea beans 250 grams
olive oil – 50 grams
garlic – 3 cloves
cilantro – 50 grams
salt, chili powder, paprika
juice of one lemon or two limes
Pour chickpeas with water at room temperature and leave overnight. In the morning, rinse, transfer to a saucepan, cover with water, lightly salt, bring to a boil and cook for about 45 minutes over low heat.
Send cooked beans and 250 ml to a blender. the resulting broth, add the garlic, olive oil, lemon juice and mix until smooth, adding 1/2 teaspoon of chili powder. If necessary, bring the mixture with broth to the consistency of liquid porridge.
Put the resulting mass on a plate, garnish with finely chopped cilantro, paprika, olive oil and a few whole hummus peas. Serve hot or chilled with pita or Arabic flatbread (lafa), you can also use Armenian lavash.
162.6 kcal – 9.03% of the daily value
5.25 grams of fat – 8.07% of the daily value
0 mg cholesterol
22.48 grams of carbohydrates – 7.49% of the daily value
7.27 grams of protein – 14.54% of the daily value
6.23 grams of dietary fiber – 24.92% of the daily value
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