The benefits and harms of chickpeas or Turkish peas, its varieties and cultivation. Chickpeas, what are they, benefits and harm to the body? Legumes, peas, chickpeas

And it is a product used to prepare traditional oriental dishes. The composition of Turkish peas is superior to other legumes - it is a real storehouse of nutrients. However, when consumed as food, only benefits are not always noted - and harm from chickpeas is also possible.

Composition and calorie content

100 grams of chickpeas contain:

• water - 11.4 g;
• carbohydrates - 59 g;
• fats - 6.5 g;
• - 3 g;
• protein - 20-30% (digestibility similar to egg);
• polyunsaturated fats;
• vitamins (B1, B2, B3, B4, B5, B9, A, E, K, C, PP);
• trace elements (zinc, selenium, iron);
• macroelements (potassium, magnesium, phosphorus, calcium, sodium).

In addition, chickpeas are distinguished by a rather high calorie content - 100 grams contain approximately 309 kcal, which explains the nutritional value of the product. To feel full, a person needs to eat a very small portion. Calorie content after heat treatment is reduced to 120 kcal.

Beneficial features

Chickpeas, thanks to the presence of vegetable protein and fiber, are a very filling product. At the same time, eating it has a beneficial effect on the intestines: it begins to work better. Research by scientists has found that after a diet containing chickpeas, cravings for unhealthy food decrease.

Insoluble fiber (fiber), which chickpeas are rich in, cleanses the intestines, removing toxins and waste. This prevents putrefactive processes and the proliferation of pathogenic bacteria. The peristalsis of the large intestine improves, which reduces the likelihood of malignant tumors occurring in it.

Fiber binds bile acids in the small intestine. This prevents their re-absorption by the liver and reduces the amount of bad cholesterol in the blood.

Antioxidants in chickpeas promote cardiovascular health. Systematic consumption of chickpea dishes reduces the risk of coronary heart disease by 15%. Hummus helps strengthen the walls of blood vessels and improves the functioning of the heart muscle.

In Eastern countries, ointments are made based on chickpea flour to treat skin diseases: dermatitis, scabies, lichen, burns.

The benefits of Turkish peas are manifested in its diuretic properties, which help treat kidney diseases, as well as remove stones and relieve swelling.

The benefits and harms of chickpeas are determined by its composition.

• Calcium and phosphorus help strengthen bone tissue.
• Vitamin C in combination with magnesium and potassium helps improve immunity.
• Selenium prolongs youth, increases brain activity, and in combination with folic acid prevents the development of cancer.
• A high concentration of manganese normalizes the functioning of the nervous system.
• A large amount of vitamins C and B6 in combination with minerals helps remove excess fluid from cells, renews blood and helps keep blood pressure normal.

Important!
The high content of easily digestible protein makes chickpeas necessary for people who do not eat meat.

For women

Chickpeas are a very healthy product for women. The high content of iron in an easily digestible form effectively increases the level of hemoglobin in the blood. This beneficial property is especially significant during pregnancy. Eating chickpeas helps increase lactation in lactating women.

A diet that includes chickpeas allows you to maintain your figure and youth, and also has a beneficial effect on the functioning of the digestive tract and heart function. At the same time, you should not switch to eating chickpeas exclusively, since the product also has harmful properties.

For men

Eating hummus helps men gain muscle mass due to its high protein content and the presence of lysine.

The manganese contained in the composition is indispensable for people who are professionally involved in sports. The element plays a key role in the construction of cartilage, and in athletes it is this tissue that experiences serious stress.

For children

The complete and at the same time easily digestible protein that chickpeas are rich in makes this product very useful for children. The presence of chickpeas in children's diets prevents delays in weight and growth.

Chickpeas have a beneficial effect on the immune system, preventing frequent colds and viral diseases.

For diabetes

For people suffering from diabetes, chickpeas are also beneficial. The fiber contained in chickpeas is dietary. They are a source of good carbohydrates with a low glycemic index of approximately 30 (maximum GI - 100). This is especially important for diabetics who are sensitive to the level of insulin in the blood. The carbohydrates in chickpeas are broken down slowly, thereby smoothing out the peaks of blood sugar spikes.

Eating hummus normalizes blood sugar levels in people with type 1 diabetes. In people with type 2 disease, insulin production and lipid metabolism improve. It is recommended to include chickpea dishes in your diet twice a week, but the amount of product should not exceed 150 grams per day. At the same time, it is necessary to limit the consumption of bread and pastries on this day.

For pancreatitis

In acute pancreatitis, the use of chickpeas is contraindicated. During stable remission, you can include no more than 100 grams of sprouts or thoroughly boiled puree in your diet. Such a dish should appear on the table no more than once every 10-14 days and after the recommendation of the attending physician.

For the liver

Harm and contraindications

Hummus can be harmful to the body, as it is considered a “heavy” food. In addition, it helps to increase the amount of uric acid in the blood.

Excessive consumption of chickpeas leads to increased gas formation in the intestines and flatulence. Particular attention to this property should be paid to elderly people, expectant mothers and nursing women. For the same reason, chickpeas are not recommended for children under three years of age.

Advice:
The Polzateevo magazine recommends adding a teaspoon of soda to the water when pre-soaking chickpeas. It accelerates the enzymatic breakdown of carbohydrate compounds (oligosaccharides), and thanks to this, the finished dish will have almost no effect on gas formation, much less cause flatulence.

Eating chickpeas for stomach ulcers or gastritis will worsen the course of the disease.

People with heart disease taking beta blockers should consult a cardiologist before consuming chickpeas.

Hummus has a lot of useful properties, but it still has limitations and contraindications for use.

Chickpeas should not be consumed:

1. In case of individual intolerance to the product.
2. People with acute kidney disease.
3. For those who suffer from bladder ailments, as beans are irritating.
4. For inflammation of the intestinal and stomach mucosa, gout, thrombophlebitis, flatulence.

How to use

Chickpeas come in two main varieties:

1. Kabuli are light-colored beans with an almost smooth shell.
2. Desi beans are smaller in size, darker in color and have a rougher shell.

The Kabuli variety is mainly consumed as food; it is added to first courses, served as a side dish, and Filipino sweet desserts are prepared. Chickpea flour is used for baking bread, buns and flatbreads. It is recommended to eat chickpeas together with meat, as they are in perfect harmony with each other. The simultaneous consumption of chickpeas with.

Advice:
You should not drink chickpeas with cold water while eating. This may lead to stomach cramps.

Features of cooking chickpeas:

1. Before cooking, rinse thoroughly, kneading with hands.
2. Soak for 12-24 hours, which will reduce cooking time by approximately 30 minutes.
3. Chickpeas are sold and cooked unshelled, but removing the shells will result in more tender chickpeas. To do this, you need to cook the beans for about 1 hour, then pour them into a colander and quickly cool under running water. Pour in cold water and rub with your hands, freeing the beans from their shells. After this, drain the water with the peel, pour the chickpeas into a saucepan, add fresh water, and cook for another 1 hour.

The long period of time required to prepare dishes from chickpeas explains its less popularity compared to peas and lentils.

Important! Chickpeas can only be soaked in cold water. Hot does not promote faster swelling, but can ruin the dish. The protein contained in hummus is similar to that of eggs. It will curdle in hot water and the skin will become even denser.

Cooking recipes:

• Many people believe that adding salt while soaking or cooking will cause the beans to become hard. To make chickpeas especially tasty, you need to soak them in water, adding 1 teaspoon of soda, salt and sugar per 1 liter. The taste will be incomparable, the cooking time will be reduced.
• A tasty and healthy porridge from Turkish peas will be obtained if, after the beans have boiled well and “puffed,” add butter to them, then close the pan tightly, wrap it in a blanket and let it simmer for about 30 minutes.

Chickpeas are a very healthy product with many more positive properties than negative ones. When used correctly, it helps maintain and restore health.

Chickpea (Cicer arietinum) is a plant from the Legume family. Many people know this useful plant under the names chick peas, lamb peas, shish, bladderwort or nahat. The benefits and harms of chickpeas are determined by the chemical composition and nutritional value of the leguminous crop.

Botanical features

The genus Chickpeas includes more than thirty species, but only the species Cicer arietinum has become widespread in cultivation. This type of annual plant has a branched tap root with nodule formations. During the germination process, the cotyledons do not emerge from the soil, and the emerging seedlings have a greenish or reddish-purple color. The stem part is ribbed, straight or curved, branching. Stem height indicators can vary between 30-60 cm.

The leaves are of a complex type, imparipinnate, with a short petiole. The leaves are small, serrate, elliptical or obovate in shape. Flowers are single-structured, axillary, medium-sized. Flower coloring can be varied. The beans are shortened, swollen and oval-elongated or rhombic in shape. Ripened beans have a pronounced straw-yellow color. The Cicer arietinum variety is a self-pollinating plant. which significantly facilitates the cultivation of crops in home gardening conditions.

Benefits of chickpeas

The beneficial properties of chickpeas are numerous, which allows the legume crop to be used very widely:

• recommended for dietary nutrition;
• in comparison with ordinary peas, lentils and beans, the beneficial substances from chickpeas are absorbed faster;
• is an excellent source of plant-based protein food for vegetarians and fasting people;
• rich in carbohydrates and protein;
• has a fairly high calorie content, which is 320 kcal per 100 g of product;
• the medicinal benefit of chickpeas lies in the ability to cleanse the blood, relieve inflammation in the oral cavity, stop attacks of arrhythmia, and relieve lumbar pain;

• consuming dishes prepared from chickpeas gives positive dynamics in patients with jaundice, anemia, as well as in the presence of problems with the liver or spleen;
• chickpeas improve the functioning of the digestive system, relieve constipation and help suppress the growth of putrefactive microflora in the intestines;
• The methionine contained in chickpeas can lower cholesterol and perfectly regulate blood sugar levels.

Among other things, chickpeas are known as an antidepressant, are widely used to treat eye diseases, dissolve kidney stones and reduce the risk of cardiovascular pathologies.

Chickpeas: benefits and harm (video)

Contraindications

Despite the fact that the benefits of chickpeas are obvious, when eating dishes made from them and using this crop for medicinal purposes, one should not forget about the side effects and contraindications:

• the main harm is increased gas formation in the first days of eating chickpea dishes;
• You should not drink chickpeas with cold water, which is due to the risk of severe stomach cramps;
• Chickpeas should not be consumed simultaneously with dishes based on apples and pears.

It should also be noted that this leguminous crop is contraindicated in the presence of diseases such as cystitis, pathology of the urinary tract, thrombophlebitis, gout, exacerbation of stomach ulcers, and severe allergic manifestations. Elderly people and children should use chickpeas with extreme caution, due to its ability to provoke increased gas production.

Growing technology

• Cicer arietinum should be grown on chernozem, gray forest, chestnut or loamy soils with neutral or slightly alkaline pH values ​​at 6.8-7.4;
• the optimal soil temperature for chickpea seed germination is about 13-14°C;
• at the stage of mass flowering and fruit formation, the air temperature should not be lower than 20-22°C;
• in comparison with other leguminous crops, chickpeas are the least demanding of soil moisture and have a fairly high level of drought resistance;

• during the season of prolonged rains, the crop can be affected by ascochyta blight, and the flowering dates are shifted or the ovaries fall off, which negatively affects the overall yield;
• the crop can be grown as a compactor plant for potatoes, cabbage or carrots;
• cultivation is carried out in a standard row way with a distance between plants of 8-10 cm and a distance between rows of 25-30 cm;
• the optimal planting depth depends on soil moisture levels and can vary between 8-14 cm;
• the culture responds very well to the application of organic and mineral fertilizers to predecessor plants;
• a noticeable increase in yield can be obtained by applying manure at the stage of deep digging;
• It is recommended to use phosphorus-potassium fertilizers as mineral fertilizers.

Types and varieties

Based on geography, it is customary to distinguish the following subspecies of chickpeas:

• steppe;
• Afghan;
• mountain-European;
• Turkestan;
• Anatolian.

Despite the wide variety of chickpea varieties, only a few of them are cultivated for food purposes. Only four varieties are suitable for cultivation in the soil and climatic conditions of our country.

Name	Ripening period	Description	Productivity	Varietal features
"Krasnokutsky-195"	Mid-season	Spreading bush form with yellow-pink wrinkled beans	2.6-3.5 kg per 10 square meters	Resistant to drought and bean cracking
"Sovkhozny"	Medium aging	Beans are red-brown in color, with slight wrinkles	1.8-3.8 kg per 10 square meters	Resistant to ascochyta blight, drought and cracking
"Anniversary"	Mid-season	The beans are yellowish-pink in color, with slight wrinkles.	1.5-3.0 kg per 10 square meters	Highly productive variety with resistance to drought and cracking
"Budjak"	Mid-early	Light beige, round or angular beans with very slight ribbing	1.7-1.8 t/ha	Low risk of rot and ascochyta blight

Cooking options

Chickpea dishes have gained popularity in Asian countries, as well as in North Africa, North America and the Mediterranean region, where the beans are used not only raw, but also boiled and fried. Most often, white-seeded varieties are used for food purposes, suitable for preparing soups, main courses, side dishes and snacks.

Chickpeas: growing features (video)

Chickpeas are used to make dishes such as hummus and falafel. You can also prepare tasty and nutritious preparations for the winter from leguminous crops. Besan flour, well known in many countries, is also made from these beans and is the main ingredient for making flatbreads, pasta and baby porridge. Fried and crushed beans with the addition of raisins, sesame seeds or walnuts are used in the preparation of national sweets.

These dishes can be prepared with either canned or dry chickpeas. In the first case, cooking takes less time, but home-boiled chickpeas are more aromatic and tasty.

If a recipe calls for soaked chickpeas, then soak dry chickpeas in cold water overnight. If you need boiled chickpeas, then after soaking they need to be drained, rinsed, filled with clean water and simmered over low heat for 1.5–2 hours.

Please note: after soaking, chickpeas approximately double in size. So the weight of dry chickpeas should be half the specified amount of soaked or boiled chickpeas.

taste.com.au

Ingredients

• 8 chicken thighs;
• salt - to taste;
• 1 tablespoon vegetable oil;
• 1 onion;
• 2 cloves of garlic;
• 1 teaspoon ground coriander;
• 400 g tomato pulp;
• 150 g soaked chickpeas;
• 80 g dried apricots;
• 120 ml or water;
• 1 tablespoon honey.

Preparation

Cut the chicken thighs in half and rub with spices on all sides. Heat a little oil over medium heat in a deep frying pan or casserole dish. Fry the chicken for a few minutes on each side until golden brown. Then transfer to a plate.

Pour the remaining oil into the pan. Add the chopped onion and cook for about 5 minutes, stirring occasionally. Add chopped garlic and spices and fry for another minute for aroma. Then add the tomato pulp, chickpeas, dried apricots cut in half, broth or water and honey. Season with salt and pepper. Bring to a boil and add fried chicken.

Cover with a lid and place in an oven preheated to 180°C for 45 minutes. The chicken should become soft. Serve with couscous, rice or other side dish of your choice.

taste.com.au

Ingredients

• 500 g pork pulp;
• 1 red onion;
• 2 celery stalks;
• 3 carrots;
• 2 cloves of garlic;
• 2 teaspoons grated fresh ginger;
• 1 teaspoon ground cumin;
• ½ teaspoon cinnamon;
• ½ teaspoon turmeric;
• salt - to taste;
• ground black pepper - to taste;
• 400 g chopped tomatoes in their own juice;
• 250 ml chicken broth or water;
• 150 g soaked chickpeas;
• 2 tablespoons raisins.

Preparation

Heat half the oil in a frying pan over high heat. Cut the pork into large cubes and fry for 3-4 minutes, turning occasionally, until the meat is browned on all sides. Transfer pork to a large roasting dish.

Cut the onion into thin half rings, the celery into small cubes, and the carrots into thin slices. Heat the remaining oil in a frying pan and add the vegetables there. Cook, stirring occasionally, until softened, 5 minutes.

Add ginger and spices, stir and fry for another minute. Then add the tomatoes, broth or water, chickpeas and raisins and bring to a boil.

Pour the vegetable sauce over the pork, close the lid and bake in the oven at 180°C for 1.5 hours until the meat is tender. Serve the stew with boiled vegetables, couscous or other side dish of your choice.

millionreceptov.ru

Ingredients

• 200 g soaked chickpeas;
• 2 chicken drumsticks;
• 1 onion;
• 1 carrot;
• 1 stalk of celery;
• ½ red bell pepper;
• 2 tablespoons vegetable oil;
• several sprigs of parsley;
• salt - to taste;

Preparation

Rinse the chickpeas, place in a saucepan and fill with clean water. Cook for half an hour over low heat. Then add the chicken to the chickpeas and cook for about 30 minutes.

Meanwhile, cut the onion into half rings and the remaining vegetables into cubes. Heat the oil in a frying pan and fry the onions and carrots. Add the celery and cook for a couple of minutes. Then add the pepper to the vegetables and fry for another 3 minutes, stirring occasionally.

Remove the drumsticks from the pan, separate the meat from the bones, roughly chop and place back. Add the roasted vegetables to the broth and bring the soup to a boil. Add chopped parsley, spices and, if necessary, a little water. Stir, remove from heat, cover and leave for another 15 minutes.

You will find a few more recipes for chickpea soups in this article:

taste.com.au

Ingredients

• 1 red onion;
• 2 green chilies;
• 1 teaspoon cumin;
• 2 cloves of garlic;
• 2 teaspoons ground coriander;
• ½ teaspoon ground turmeric;
• 1 small head of cauliflower;
• 400 g cherry tomatoes;
• 120 ml water;
• 250 g boiled or canned chickpeas;
• 200 g green beans;
• several sprigs of cilantro;
• salt - to taste;
• ground black pepper - to taste.

Preparation

Heat oil in a frying pan over medium heat. Add the onion cut into half rings and fry until golden brown. Cut the chiles in half, remove the seeds and chop finely. Lightly grind the cumin in a mortar. Add chili, cumin, finely chopped garlic, coriander and turmeric to the onion. Stir and cook for another minute.

Cut the cauliflower into florets. Place halved tomatoes and cauliflower in a frying pan and add water. Bring to a boil, reduce heat and cook covered for about 6 minutes. Add chickpeas and green beans and simmer, covered, for about 3 minutes.

Add chopped herbs, salt and pepper and stir. Serve the curry with rice or other side dish of your choice.

taste.com.au

Ingredients

• 400 g salmon fillet without skin and bones;
• 2 tablespoons olive oil;
• salt - to taste;
• ground black pepper - to taste;
• 8 eggs;
• ½ teaspoon ground cumin;
• 1 clove of garlic;
• 2 lemons;
• 200 g boiled or canned chickpeas;
• 120 g ricotta;
• a few sprigs of cilantro.

Preparation

Brush the salmon fillets with a tablespoon of oil and season with salt and pepper. Place the fish in a preheated frying pan and fry over high heat for 1-2 minutes on each side. The salmon should not be completely cooked through. Place the fish on a plate and wipe the pan with a paper towel.

In a bowl, beat the eggs, add cumin, salt, pepper, chopped garlic and grated zest of two lemons and mix well. Then add the drained chickpeas, crumbled ricotta and cilantro, reserving a couple of sprigs for garnish, and stir lightly.

Heat the remaining oil in a frying pan over high heat and brush the bottom and sides with it. Pour in the egg mixture and cook over moderate heat for about 10 minutes. Cut the fish into small pieces and place on the frittata.

Place the pan in an oven preheated to 180°C for a few minutes. Before serving, sprinkle the frittata with cilantro leaves.

themediterraneandish.com

Ingredients

• 1 tablespoon olive oil;
• 1 onion;
• 250 g minced beef;
• salt - to taste;
• ground black pepper - to taste;
• ½ teaspoon ground allspice;
• 1 clove of garlic;
• 150 g boiled or canned chickpeas;
• ½ bunch of parsley;
• 200 g rice;
• ½ teaspoon paprika;
• 3 tablespoons of tomato paste;
• 650 ml water;
• 6 large bell peppers.

Preparation

Heat the oil in a frying pan and fry the finely chopped onion until golden brown. Add the meat to the onions and cook over medium heat, turning occasionally, until browned. Add seasonings, chopped garlic and chickpeas without liquid and fry for a few more minutes.

Then add chopped parsley, rice, previously soaked in water for 10-15 minutes, paprika and tomato paste and mix well. Pour in 500 ml of water and cook until the amount of liquid is reduced by half. Reduce heat, cover and cook for another 15–20 minutes.

Cut off the tops of the peppers, remove the seeds and stuff the vegetables with the filling. Pour the remaining water into a deep baking dish and place the peppers there, stuffing side up. Cover the dish with foil and place in an oven preheated to 180°C for 20–30 minutes.

lisovskaya/Depositphotos.com

Ingredients

• 2 onions;
• 800 g lamb pulp;
• 5–6 carrots;
• 1 head of garlic;
• 1 red chili pepper;
• 200 g soaked chickpeas;
• salt - to taste;
• 600 g brown rice;
• 1 teaspoon whole cumin.

Preparation

Cut the onion into rings. In a deep frying pan with thick walls or in a cauldron, heat the oil over high heat and fry the onion until dark golden brown. Add the meat, cut into large cubes, to the onion. Fry for about 8 minutes, turning the pieces occasionally.

Cut the carrots into small thick strips, add to the pan and cook for another 5 minutes. Then add water until it completely covers the lamb. Peel the garlic. Add whole garlic and chilies to the pan.

Add chickpeas and salt. It is better to put more of it, since the rice will absorb some of the salt. Add a little more water to cover the ingredients and cook for about 10 minutes. Remove the garlic and pepper, add the rice, previously soaked in water for half an hour, and cook until the water has evaporated.

Stir garlic and chili into rice and sprinkle with cumin. Cook covered over low heat for another 30 minutes. Gently stir the pilaf before serving.

ratatui.org

Ingredients

• 1 onion;
• a few tablespoons of vegetable oil;
• 200 g boiled chickpeas;
• salt - to taste;
• 1 teaspoon ground black pepper;
• 1 teaspoon dried basil;
• ½ bunch of parsley;
• ½ bunch of dill;
• 1 egg;
• 50–70 g breadcrumbs.

Preparation

Cut the onion into small cubes and fry in hot oil until golden brown. Grind the chickpeas in a blender until smooth. Mix it with onion, spices, chopped herbs and egg. You can add other spices to your taste.

Form cutlets from the resulting mass and roll in breadcrumbs on both sides. Fry the cutlets in hot oil for a few minutes on both sides, turning occasionally, until they are golden brown.

wellplated.com

Ingredients

• ½ small red onion;
• 1 red bell pepper;
• 1 green bell pepper;
• 1 yellow bell pepper;
• 1 cucumber;
• 100 g feta cheese;
• 1 bunch of parsley;
• 3 tablespoons olive oil;
• 3 tablespoons red wine vinegar;
• 2 cloves of garlic;
• 1 ½ teaspoons dried oregano;
• ½ teaspoon ground black pepper;
• salt - to taste.

Preparation

Cut the onion into small cubes and cover with cold water. This will remove excess bitterness. Dice the remaining vegetables and chop the parsley. Mix chickpeas with pepper, cucumber, herbs and crumbled feta.

For the dressing, mix oil, vinegar, chopped garlic and spices. Add onion, dressing to the main ingredients and mix the salad well. Anna_Shepulova/Depositphotos.com

Ingredients

• 300 g boiled or canned chickpeas;
• 4 cloves of garlic;
• 1 teaspoon ground cumin;
• salt - to taste;
• ½ bunch of parsley;
• 2 lemons;
• 2–4 tablespoons flour;
• 50–70 g breadcrumbs;
• vegetable oil - for frying;
• 200 g low-fat sour cream or Greek yogurt;
• 1 small cucumber;
• several sprigs of dill;
• ground black pepper - to taste;
• 2–4 pitas;
• several lettuce leaves;
• 1–2 tomatoes;
• 1 red onion.

Preparation

Place the chickpeas, 3 cloves of garlic, cumin, salt, chopped parsley and the zest of one lemon in a blender and puree. You should end up with fine crumbs. Add flour to this mixture and mix well.

Make balls 3–5 cm in diameter and roll them in breadcrumbs. Heat the oil in a deep frying pan. There should be enough oil so that the chickpea balls can float in it. Place them in hot oil and fry until golden brown on all sides. Place the falafel on a paper towel to drain the grease.

For the sauce, mix sour cream or yogurt, chopped garlic clove, finely grated cucumber, chopped dill, salt, pepper and remaining lemon zest. Cut each pita in half and open. Lubricate them inside with sauce, put lettuce leaves, tomato slices, onion rings and a few falafels inside.

injohnnaskitchen.com

Ingredients

• 100 g peanuts or other nuts;
• 4 dried dates;
• 1 tablespoon cocoa;
• ½ teaspoon cinnamon;
• 200 g boiled chickpeas;
• 1 tablespoon honey.

Preparation

Grind nuts, dates, cocoa and cinnamon in a blender. Add chickpeas in portions and beat until smooth. If the dish turns out to be a bit dry, pour in a little of the broth in which the chickpeas were cooked. Then add honey and mix well.

Store hummus in the refrigerator for up to 3 days. It can be used as a cream for a cake or for making sweet sandwiches. You can also dip fruits in it.

lovethycarbs.com

Ingredients

• 450 g boiled or canned chickpeas;
• 150 g powdered sugar + 2 teaspoons;
• 1 teaspoon baking powder;
• 2 ½ teaspoons cinnamon;
• 1 orange;
• a little vegetable oil.

Preparation

Drain the chickpeas and rub them between your palms to remove the skin. If the chickpeas are boiled, rinse them with cold water to avoid scalding. Grind the chickpeas in a blender until smooth.

Mix chickpea puree with beaten eggs, 150 g of powdered sugar, baking powder, 2 tablespoons of cinnamon, and grated zest and juice of a whole orange. Grease a baking dish with oil and place the dough into it.

Bake at 180°C for an hour. After baking, open the oven and leave the cake in there for another 10 minutes. Mix the remaining powdered sugar and cinnamon and sprinkle the mixture over the cake before serving.

It contains a huge storehouse of useful substances, which I will now try to tell you about.

From this article you will learn:

Chickpeas - beneficial properties and uses

Chickpea is an annual leguminous plant; it is believed that its homeland is Central Asia. Chickpeas are an absolutely cultivated species and do not grow in the wild.

It is often called Turkish peas or mutton peas, because the appearance of the grains resembles the head of this animal.

People have been growing and using this legume for more than seven thousand years.

In Ancient Egypt, the name Nut was borne by the goddess of the sky, the wife of the god of the Earth. The plant symbolized power, wealth and prosperity. Its grains were placed in the tombs of the pharaohs to complete the afterlife. Rulers were depicted on frescoes with chickpea branches in their hands.

Due to its nutritional properties, rich mineral content, and the fact that dried peas are easily stored, the product has saved many lives during lean or dry periods.

It is interesting that, having appeared in Europe in the 17th century, chickpeas were initially used not as food, but as a base for a hot drink.

What is the difference between regular peas and Turkish chickpeas?

There are more differences than similarities between regular and chickpeas. The difference in size is obvious - chickpeas are twice as large and do not have such a perfectly round shape.

There are other differences:

• There are many more grains in a regular pea pod; Turkish peas have a maximum of 3.
• Chickpeas contain more proteins, carbohydrates and fats of plant origin.

In cooking, lamb peas are more often used in Eastern and Mediterranean recipes; regular peas are a product of American and European cuisine.

A distinctive property of chickpeas is its nutty flavor.

Green peas are less capricious in choosing a growing area; chickpeas require a warm, dry climate and a lot of sun to ripen.

The beneficial and nutritional properties of Turkish peas are unrivaled among legumes.

Calorie content of chickpeas

100 g contains 309 kcal, and the product has a very low glycemic index. It contains up to 60% easily digestible carbohydrates, up to 30% proteins and up to 12% active substances.

Includes:

• Manganese, potassium, magnesium, selenium, calcium, boron, silicon and iron.
• Vitamins of groups E, B, PP, PP and ascorbic acid.
• Sources of Vitamin A
• Aminocarboxylic acids.

The most popular chickpea varieties

There are different types of chickpeas.

At the moment, just over 40 varieties of this culture are known. The more common varieties are those with light beige peas, but there are black, red, brown and green varieties.

The most popular types of chickpeas are desi and kabuli.

Desi (deshi or desi) are dark beans with a thick, rough shell. Grown in Mexico, India and Ethiopia. Quite difficult to prepare, but has a rich, delicate taste.

The Kabuli variety available in our stores is easy to prepare and tastes good. It has smooth round beans of light yellow color, covered with a thin shell.

The whole pharmacy in a pea - the beneficial properties of chickpeas

The benefits of eating chickpeas are due to the variety of microelements and vitamins included in its composition.

Chickpea dishes will help you lose weight.

The presence of riboflavin in it accelerates metabolic processes.

High fiber saturation gives a feeling of fullness and improves the functioning of the gastrointestinal tract.

These peas prevent the development of harmful putrefactive bacteria in the intestines.

Tryptophan, which is part of it, improves brain function by stimulating the production of serotonin, which ensures the transmission of electrical impulses, being an excellent assistant in the fight against depression.

During the ripening process, Turkish peas accumulate selenium, a substance necessary for the prevention of multiple sclerosis, cancer, and thyroid diseases.

It can successfully replace meat in the diet; it contains more protein than soy.

All these properties have ensured a strong place for lamb peas in traditional medicine recipes.

Normalizes blood composition, helps with toothache and inflammation of the gums, calms an attack of arrhythmia, lower back pain, and is useful for problems with the liver and spleen.

A chickpea menu will help reduce swelling and dissolve kidney stones. It will cleanse the body of toxins and saturate it with useful microelements. Improves the condition of nails and hair.

Increases hemoglobin during pregnancy and enhances lactation during lactation.

Helps with skin diseases.

Masks are prepared using chickpea flour to help get rid of acne and improve complexion.

Chickpeas in cosmetology - recipes for use

By the way, about cosmetology. In addition to the healing effect, the chickpea-based mask has a whitening effect.

Since ancient times, oriental beauties have used a mask made from chickpeas and sour milk. It evens out the complexion, brightens the skin, removes dark spots and fights acne.

Preparing the mixture is quite simple: you need to mix it with full-fat kefir in a ratio of 1 to 1.

Then apply the prepared mixture to the face and décolleté, rinse with warm water after 10-15 minutes. It should be noted that the mask slightly dries out the skin.

A recipe for a mask with chickpea flour can be found here.

What are the benefits of chickpeas - video?

Cooking and eating - chickpea recipes

In modern cooking, peas are used to make soups and as a side dish. It is used to prepare salads, desserts, snacks, and is used in making pasta and baking.

• How to cook chickpeas?

Many people are interested in: how long to cook chickpeas?

The process of properly cooking these peas is not complicated, but it is labor-intensive.

• Before cooking, wash it thoroughly, handling it with your hands.
• To reduce cooking time, peas should be pre-soaked in water in a ratio of 1 to 4 for 4 hours. To make the pea puree more tender, it is better to get rid of the shell.
• To do this, the beans are boiled for about an hour, quickly cooled under running water, then rubbed with your hands, freeing the grains from the thin skin.
• Then add cold water and cook for about another hour.

Modern cooks categorically advise against adding salt when cooking legumes, claiming that this makes them harden.

But Eastern housewives claim that peas will cook faster if they are soaked correctly. To do this, add a teaspoon of salt, sugar and baking soda to the water.

You can find recipes for various chickpea dishes online.

Porridge and various variations of pilaf are prepared on its basis. A small piece of butter added at the end of cooking will help you cook delicious chickpea porridge.

After adding the oil, mix the mass well, remove from the heat and wrap in something warm, leaving to steep for at least 30 minutes.

And to prepare a delicious pilaf, you can use both soaked chickpeas and their sprouts.

Sprouted chickpeas: benefits and composition

The benefits of beans increase if you eat not boiled peas, but their young shoots.

At the same time, sprouted peas differ from other crops in their low calorie content, only 116 kcal per 100 g, and high content of proteins, fats and carbohydrates.

Chickpea sprouts surpass all legumes in the amount of methionine and tryptophan. The total content of antioxidants differs from simply boiled chickpeas by almost 6 times.

Experts advise eating chickpea shoots regularly for several reasons:

Sprouts are effective in improving intestinal microflora.

They bind free radicals, reducing their negative effects on the body.

Providing a general strengthening effect, they strengthen.

For pregnant and nursing mothers, chickpea sprouts will help reduce toxicosis and increase hemoglobin levels.

We germinate chickpeas correctly:

• To get chickpeas, you first need to soak the peas for 10 hours.
• Then rinse and place in a shallow dish, covering with a damp cloth.
• Leave the beans indoors at room temperature, and after 12 hours the green tails will hatch.
• Wet the cloth regularly to ensure that the sprouts do not dry out and reach a size of 1 cm (after about 48 hours).
• Store sprouted chickpeas in the refrigerator in a loosely sealed container for no more than 5 days.

How to use chickpeas?

Chickpea sprouts can be eaten as an independent product or added to salads.

Salads should be seasoned with vegetable oil, lightly sprinkled with lemon juice.

To add brightness to the taste, you can add leeks or young wild garlic.

Sprouted peas go well with poultry and white fish.

It is appropriate to serve with olives, seafood, and is a suitable side dish for lamb and veal.

Read about the benefits of chickpea flour and what can be cooked from it.

Sprouted chickpea hummus

Ingredients:

• chickpea sprouts – 250 g;
• vegetable oil – 50-70 ml;
• cilantro - a bunch;
• sesame paste – 2-3 tbsp
• lemon juice - to taste;
• young wild garlic, salt, spices.

Preparation:

Grind the sprouted chickpeas, cilantro and wild garlic in a blender. Add spices and oil, mix until smooth, beat lightly. If it seems steep, dilute it with a small amount of warm boiled water.

You can form the paste into small cutlets and serve, sprinkled with paprika and a little olive oil.

Select and store

When buying beans, you should pay attention to their appearance.

Chickpeas should be whole, uniform in size and smooth, have an even color without specks or darkening.

The product should be stored at a temperature not exceeding 5 0C, in a dry, dark place. In this case, it will not lose its beneficial properties within one year.

You can buy real organic chickpeas of excellent quality Here

Can chickpeas be harmful - contraindications

Despite all the possible benefits, chickpeas can cause harm to the body. There are people with intolerance to chickpeas; in such cases, such food will do nothing but harm.

Like any plant of the legume family, chickpeas enhance the processes of gas formation in the intestines. Therefore, it should be used with caution by elderly people and those suffering from diseases of the genitourinary system.

Chickpea dishes are contraindicated for kidney disease, people with various forms of inflammation of the stomach or intestines, and thrombophlebitis.

To minimize the harmful effects of eating peas, add a teaspoon of baking soda to the water when soaking. This will speed up the breakdown of carbohydrates and eliminate the problem of bloating.

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Alena Yasneva was with you, bye everyone!

Photo@alexdante

Today only the lazy have not heard of such a wonderful product as chickpeas! Recently, the popularity of large peas, which are called “Turkish” or “lamb”, has simply gone through the roof in our country. But it was not always so. Just twenty years ago, chickpeas were in little demand here. But the current relevance of the product is easily explained. After all, it is recently that a healthy lifestyle has become fashionable. Proper nutrition is an integral part of a healthy lifestyle. And chickpeas are far from the last place in a healthy diet. Let's look at why chickpeas are so good for the human body and what this product actually is.

The benefits of chickpeas for the human body

Before starting a conversation about the effect of chickpeas on the human body, I would like to make a short digression to the composition of this product. After all, it is precisely due to the saturation with useful substances that the plant product is famous for its healing properties.

Nutritional value per 100 g of product:

• proteins - up to 19.7 g;
• carbohydrates - up to 60 g;
• fats - 6-6.5 g;
• dietary fiber - 3 g;
• water - up to 12 g.

Studying the nutritional value of chickpeas, you can understand that it is a high-carbohydrate product, rich in protein and fatty acids.

Chickpeas contain the following beneficial substances:

• silicon;
• magnesium;
• calcium;
• potassium;
• phosphorus;
• manganese;
• iron;

Chickpeas contain nicotinic and ascorbic acid. The product also contains Omega-3 and Omega-6 acids. Vitamins such as A, K, B1, B2, B4, B6, B9, E give special value to Turkish peas. It is worth noting the high starch content - up to 43%.

This is a satisfying, nutritious and, by the way, quite tasty product. It is equally liked by both men and women. It is not contraindicated for children either. And how many benefits it brings to the body!

The benefits of chickpeas for a woman’s body

Chickpeas are a product that is good for the body of women and men. But I would like to consider this benefit in more detail separately.

The first thing that can be said about the benefits of this pea for the female body is that the product should be consumed during the menstrual period. Peas are rich in iron. It is extremely important to replenish this element to mitigate premenstrual syndrome and maintain the balance of microelements in a woman’s body after the end of her critical days. Low hemoglobin levels are also unacceptable during pregnancy. Therefore, in the absence of contraindications, expectant mothers are recommended to include this valuable product in their diet. You can start eating healthy and tasty peas already in preparation for conception. However, this gift of nature has a positive effect not only on the female reproductive system. Chickpeas are rich in vitamin E and contain Omega-3.6 acids. Due to this richness, this product has a positive effect on the health of the skin, hair, and nail plate. Chickpeas are also credited with powerful antioxidant properties. By consuming this tasty and nutritious product, it is easier to maintain youth and maintain external attractiveness. And this is important for women. By the way, chickpeas, whose calorie content is quite high (364 kcal per 100 grams), do not really spoil the figure. The thing is that the glycemic index of peas is 28. This is a rather low indicator of the rate of digestion of carbohydrates. It is obtained due to the high content of dietary fiber. From this we can conclude that chickpeas cannot cause a sudden gain of extra pounds. And a low GI also indicates that the product is approved for use (with caution) for diabetes.

Benefits of chickpeas for men

Chickpeas also have a very beneficial effect on the male body. Saturation with plant proteins and healthy acids helps improve potency. There are legends about the effect of this product on male power. Any man will appreciate the taste of nutritious chickpeas. But the stronger sex needs nourishing, high-calorie, but at the same time food that is harmless to the body and figure. Chickpeas fit perfectly here! By consuming “mutton peas” at least 2-3 times a week, you can reliably protect your heart and blood vessels. The trace elements contained in this product nourish the heart muscle and strengthen the walls of blood vessels. But, as you know, men are more at risk of early development of cardiovascular diseases. Saturates chickpeas with protective ability and the nervous system. This is also important for men whose lives are sometimes filled with stress. These peas are good for maintaining a slim body and fueling muscle mass during physical training. After all, the product contains the same valuable protein and vitamins that nourish and protect tissues.

General Health Benefits

Chickpeas are especially valued for the following list of healing properties:

• cleanses the body of toxins, has an antioxidant effect;
• strengthens the immune system, stabilizes metabolism;
• improves the process of hematopoiesis, strengthens the walls of blood vessels;
• has a beneficial effect on the respiratory system;
• helps preserve and improve vision;
• improves the digestion process;
• prevents the development of atherosclerosis;
• helps level out the glycemic profile in diabetes mellitus;
• nourishes joints and muscle tissue.

And this is not a complete list of the advantages of chickpeas, for which this product is so valuable in a healthy diet. There are literally so many advantages that they overshadow the disadvantages that still exist.

What harm can come from eating chickpeas?

With all the advantages of the product, there are still some disadvantages. Chickpeas are not perfect, and not everyone can eat them and not always.

It is definitely worth considering that the presence of any chronic diseases that require a special diet is a reason to consult with a specialist about the permissibility of including chickpeas in the diet.

There are also a number of contraindications for consuming these peas:

• the presence of individual intolerance to this product;
• diseases of the intestinal tract, flatulence;
• liver and pancreas diseases;
• bladder ulcer and cystitis.

The main contraindications of chickpeas are related to the fact that the product promotes increased gas formation. And if there are diseases of organ systems for which this symptom can intensify or provoke harmful consequences, it is recommended to exclude chickpeas and other legumes from the diet. Saturation with vitamins and microelements is beneficial, which is good for the body. But if there are allergic reactions to some component contained in the product, you should not tempt fate. After all, food allergies pose quite serious risks. Otherwise, chickpeas are quite safe. This product is also quite tasty!

History of popularity! Medium-sized light brown beans are now known to gourmets and connoisseurs of tasty and healthy food around the world! Chickpeas are considered an eastern legume crop. It is valued in India, Turkey, Italy, Israel and other countries. Chickpea production began about 7,500 years ago. The homeland of chickpeas is the Middle East. The Romans and Greeks were the first to appreciate the benefits and taste of the product and began to widely use this gift of nature in cooking. In the modern world, chickpeas have gained popularity due to such famous dishes as hummus and falafel.

However, it is worth noting that chickpeas are the basis from which a huge variety of dishes are prepared.

How followers of a healthy lifestyle eat chickpeas

It is generally accepted that in order to preserve all the benefits of plant foods, it should not be spoiled by heat treatment. Chickpeas belong to the legume family. Therefore, a reasonable question arises: how can you eat chickpeas without boiling and frying? Very simple! There are at least two options for preparing this herbal product without thermal influence. For example, you can germinate legumes. In this embodiment, food not only does not lose value, but, on the contrary, acquires healing properties. In addition, sprouted chickpeas have a spicy, delicate taste that appeals to connoisseurs of tasty and nutritious food. The second option is soaking! By soaking peas for a long time, you can easily get a tasty and healthy base for preparing rich and colorful dishes. Please note that this variety of legumes must be sprouted and soaked correctly. To achieve the desired “condition” at which you can safely eat chickpeas, you will need to follow several tricks, which we will discuss in a separate article.

What else is made from chickpeas?

There are a huge number of dishes in the world that contain chickpeas. Many dishes consist entirely of chickpeas.

This ingredient is used to prepare flour, soups, cereals, candies, and salads. Chickpeas are added to mixes and side dishes are made from them.

How to select and store

To get tasty and healthy food, you should choose chickpeas wisely. Everything is extremely simple here! The peas should be dense, smooth, and evenly colored. Color - from light brown to slightly darker shades (depending on the variety and degree of ripeness). You should not buy a product if you can see a lot of faded spots. An unpleasant odor and the presence of plaque are signs that the chickpeas have gone bad. The beans should be approximately the same size.

Chickpeas can be stored for a long time (up to 12 months), if the correct conditions are provided for the storage period. These peas need darkness, lack of humidity and a temperature range of 0 to 5 degrees. Under such conditions, peas will not spoil for a long time and will retain their quality.

This is how versatile and healthy chickpeas are! The product has become popular and easily available in the retail space of our country. The price of the product varies depending on the country of production, brand and variety. But overall, this is an inexpensive, healthy and very tasty plant-based food option!