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What are the benefits of chickpeas and how to cook them: important tips and examples of recipes

Elena KozlovaLS Food
Chickpeas help lower cholesterol levels
Chickpeas help lower cholesterol levels

Chickpea (Latin Cicer arietinum) is a legume plant that contains very little fat but is rich in protein, fiber, vitamins, and minerals.

It not only guarantees a long feeling of satiety, but also has a beneficial effect on digestion, according to foodspring.it.

What are the benefits of chickpeas and how to cook them: important tips and examples of recipes

In addition, the high amount of fiber can reduce cholesterol levels, which is determined by the saponins present in chickpeas. These are secondary plant substances that are credited with anti-inflammatory properties, heart protection, and improved blood circulation.

These legumes also contain mineral salts: the combination of calcium and phosphorus helps to strengthen bones and teeth, while magnesium plays an important role in the functioning of muscles and nerves.

Cooking chickpeas

Chickpea lovers know that they can be used in the kitchen in a variety of ways, such as making hummus and falafel. However, it is also great as a side dish or ingredient in oriental dishes and salads.

However, it can be eaten under one condition: if it is well cooked. Raw chickpeas contain toxins (lectins) that can cause symptoms of intolerance or intoxication.

To cook chickpeas, you need to soak them in water first, leaving them for 10-12 hours. Then strain and rinse well. After that, it is recommended to cook over low heat. If they can be easily cut with a knife, they are ready to eat.

Recipes with chickpeas

Bowl

Bowls have gained great popularity in nutrition, as they contain all the trace elements in one dish. By combining foods, including chickpeas, you can get great health benefits. This recipe contains vegetable and animal proteins, so it effectively promotes muscle development.

Ingredients

  • 150 g of sweet potatoes
  • 100 g of broccoli
  • 80 g of chickpeas
  • 100 g of chicken breast
  • 1 tbsp of coconut oil
  • 50 g of brown rice
  • 2 tbsp of peanut butter
  • 1 tsp of honey
  • 2 tsp of soy sauce
  • 1 tbsp of water
  • 1 handful of spinach (about 30 g)
  • 1 tbsp of protein flakes
  • Salt, pepper, paprika, fresh chili pepper to taste

Preparation.

  1. Preheat the oven to 180 °C.
  2. Cut sweet potatoes into 1 cm thick slices and broccoli into florets.
  3. Place the chopped vegetables, chickpeas, and chicken breast on a baking sheet covered with baking paper.
  4. Drizzle a little oil over the vegetables and meat.
  5. Season with salt, pepper and paprika and cook for 25-30 minutes.
  6. Meanwhile, cook the rice according to the instructions on the package.
  7. For the dressing: mix the peanut butter, honey, soy sauce and water to obtain a creamy consistency.
  8. Put the spinach and other ingredients in a bowl.
  9. Add spices and protein flakes and serve.

Vegan recipe: chickpea curry

It can be prepared in just a few simple steps. And it will appeal to even those who are not vegan or vegetarian.

Ingredients

  • 1 small onion
  • 1 tsp. coconut oil
  • 1 tsp of red curry paste
  • 100 g of potatoes
  • 150 ml of water (more if necessary)
  • 100 g of chickpeas
  • 150 g of crushed tomato pulp
  • 120 ml of low-fat coconut milk
  • 0.5 tsp garam masala (spice mixture)
  • 0.5 tsp of curry
  • To taste: salt, pepper, fresh coriander and lime

Preparation.

  1. Dice the onion and fry over high heat with coconut oil.
  2. Add the curry paste and stir.
  3. Dice the potatoes and fry for a couple of minutes with the onions.
  4. Add water and simmer for 10 minutes.
  5. Add chickpeas, tomatoes and coconut milk to the pan and cook for 5-7 minutes.
  6. Season with salt, pepper, garam masala and curry.
  7. When the potatoes are tender, serve garnished with fresh coriander and lime.

Since potatoes and chickpeas are nutritious ingredients, this dish should be served without garnishes. For those who think it's not enough, you can add brown rice to the recipe.

Chickpea salad

A good salad doesn't have to be difficult to prepare. If you are short on time but want something tasty and healthy, chickpea salad is the perfect solution.

Ingredients

  • 265 g of canned chickpeas (dry weight)
  • 5 cherry tomatoes
  • 100 g of cucumber
  • 10 olives
  • Red onion
  • 1 tbsp of olive oil
  • 1 tbsp. l. apple cider vinegar
  • A bunch of fresh parsley
  • To taste: salt, pepper
  • Optional: lemon juice

Preparation.

  1. Drain the chickpeas and put them in a large bowl.
  2. Cut the cherry tomatoes into 4 pieces.
  3. Cut the olives in half, the onion into thin strips, and the cucumber into cubes.
  4. Prepare the parsley.
  5. Add the chopped vegetables and herbs to the chickpeas, seasoning with oil, apple cider vinegar, salt and pepper.
  6. Mix well.
  7. Add a little lemon juice if desired.

When it comes to choosing vegetables, don't be afraid to let your imagination run wild. For example, you can enrich the salad with feta, sun-dried tomatoes, capers, fresh spinach, dried fruits, seeds, peppers, avocados, fresh mint or apples.

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