Most people in our area know what peas are, what they look like and what they taste like. However, not everyone knows that the common pea has a “twin brother” with a similar name, but with slightly different properties. Naturally, we mean Turkish peas or chickpeas, which can also be found on sale under other names: sheesh peas, nahat, bladderwrack, lamb peas and even hummus (denotes both the chickpeas themselves and the delicious Middle Eastern dish made from chickpea puree).
This type of pea is very healthy and interesting from a culinary point of view, as it has a unique rich taste and a special “nutty” aftertaste. In a word, let's get acquainted...
Chemical composition of chickpeas
Useful properties of chickpeas
Chickpeas are a typical representative of legumes with all their advantages and disadvantages. This means that Turkish peas have downright medicinal properties, and at the same time a truly “explosive” character. Although if you eat chickpeas on an empty stomach and don’t eat anything, then there will either be no gases at all, or there will be very few of them.
So, a standard serving of chickpeas (200-300 grams) approximately half covers a person’s need for the most important microelements - calcium and potassium.
Including chickpeas in the diet allows you to quickly rid the human body of excess cholesterol, which in turn reduces the risk of cardiovascular diseases. In addition to this, thanks to chickpeas, a person has the opportunity to lower blood sugar levels in a drug-free way, as well as increase potency. The last statement is difficult to verify, but rumor persistently attributes this property to chickpeas.
Chickpeas are an excellent supplier of manganese and iron to the human body, which is very important for strengthening the immune system and maintaining high levels of hemoglobin in the blood.
It is also believed that chickpeas can prevent and even cope with existing cataracts, glaucoma and non-infectious skin diseases.
Well, and of course, it is vital for vegetarians to eat chickpeas and other legumes in order to maintain normal metabolism and protein synthesis in the body.
The healthiest chickpeas are raw chickpeas!
The most beneficial properties of chickpeas are manifested in their raw form. Well, in order not to break your teeth on dry rounds, and at the same time increase the nutritional value of chickpeas, you can germinate them. This is done very simply:
The required amount of chickpeas should be washed in running water, poured into a container, filled with water and left for 6-8 hours, after which the chickpeas should be rinsed again in running water. Next, you need to put a damp piece of cloth into the working container (so that it completely covers the bottom), pour chickpeas into it and cover with the same cloth. After some time, the chickpeas will sprout. The main thing is to moisten the fabric with drinking water in time, otherwise you will have to wait an unbearably long time for germination. The ideal length of seedlings is 1-3 mm.
Humanity has been growing this leguminous crop for more than 7,000 years, and it is used not only as a nutritional element, but also as a medicine. In Russia, chickpeas began to spread only recently, but in the East it is extremely popular.
In this article we will tell you why it should be included in the daily menu and give several recipes for its preparation.
A little history
As mentioned above, the history of chickpeas as human food began a long time ago. Coming from the East to the tables of Rome and Greece, it immediately took the place of a revered food product. It was quickly tied to the pantheon, allocated a place next to Venus, since it was claimed that chickpeas promote health. In addition, it began to be valued higher than peas, since it was more nutritious and stimulated gas formation to a lesser extent.
Today it is actively used in the cuisines of countries such as India, Turkey, Mexico, and Pakistan. Slightly less popular, but at the same time we sincerely love chickpeas in the Mediterranean countries.
Compound
People love chickpeas not only for their taste, but also for their exceptional nutritional value. Being a product of plant origin, chickpeas can compete with eggs, as they have a similar set of amino acids. In other words, fasting people, vegans and those who cannot eat eggs for medical reasons will find salvation in chickpeas. In addition, the calorie content of chickpeas will please those who strive for a healthy lifestyle, since this product contains fiber (both soluble and not), manganese, selenium, iron and, of course, a large amount of protein.
I could go on and on about the benefits of this food product for a very long time, but let’s try to highlight the main points:
- stimulates digestion, while simultaneously reducing cholesterol levels in the body;
- due to manganese, it promotes hematopoiesis and stimulates growth;
- due to molybdenum, which is part of chickpeas, the body activates the neutralization of harmful preservatives;
- protects eyes from cataract formation;
- normalizes blood sugar levels.
The calorie content of chickpeas in dry form is 364 kcal per 100 grams, while it contains 19 grams of protein, 6 grams of vegetable fat and 61 grams of carbohydrates.
How to cook chickpeas?
The only problem that can arise with chickpeas is the initial preparation. It is very hard and takes a long time to cook, but if you follow the cooking principle, you will save yourself the hassle. You can also cook it for future use and freeze it for future use.
First, soak the chickpeas in cold water overnight. There should be 3 times more liquid than chickpeas. If you plan to grind boiled chickpeas into puree (for example, which we will make below), then you can add 1 level teaspoon of soda, as it helps soften the dense shell.
After the specified period, the chickpeas will noticeably increase in size. Drain the old water and pour in cold new water, then put the peas on the fire. Let it boil, skim off the foam and reduce the heat to low, then simmer for 2 hours. Drain the water, wait until the chickpeas have cooled, and use them according to the recipe.
with chickpeas
Turkish peas are most effective when combined with vegetables, so treat yourself to a tasty and healthy vegetable stew:
Preparation
Peel the onion and garlic and chop finely, then fry in vegetable oil until golden brown.
Throw the chickpeas into the pan; the fried onions and garlic will infuse them with aromas.
Wash the eggplant and chop into cubes with a 2 cm edge, then add to the peas.
Fry for 2-3 minutes until golden brown.
Chop the tomatoes into cubes and add to the pan along with salt and spices. Pour in 3-4 tablespoons of water, stir, reduce the heat to low and simmer for 15 minutes with the lid closed, stirring occasionally.
Finely chop the herbs and garlic, add to the vegetables, stir again and remove the dish from the heat.
Let stand for 5-7 minutes, after which you can serve. This dish is highly dietary, since the calorie content of chickpeas, already low, is complemented by an abundance of vegetables, which give the dish additional weight and volume. A plate of ready-made stew contains a maximum of 250 - 300 kcal.
Hummus
And here he is! Hummus is the most popular. And this is not an exaggeration. Smooth, buttery, with a slight nutty flavor, it is classically served with boiled eggs, raw onions and warm white bread. A very rich, nutritious dish, but not the easiest on the stomach, so many people simply replace eggs and onions with vegetables, and take whole grain bread. If you make hummus less thick, you can use it as a dip by dipping vegetables into it. The basic recipe is as follows:
First, heat the cumin in a dry frying pan until a slight aroma appears, then pour it into a coffee grinder and grind. This can also be done in a mortar.
Do the same with sesame seeds.
Grind lemon juice and garlic in a blender until smooth.
Add cumin and sesame powder there and grind again to obtain a smooth paste.
Throw the chickpeas into the blender without stopping the grinding process.
To regulate the thickness, you can add chickpea broth or just water.
Salt the pate and taste it. Add a little more oil or lemon juice if desired. Place in a bowl and drizzle oil to taste on top.
That's all, the hummus is ready, you can help yourself. However, you need to be restrained in your desires. Despite the taste and benefits of the dish, the calorie content of chickpeas, multiplied by the abundance of oil, may not have the best effect on your figure. There should be moderation in everything.
Chickpeas, called Turkish or lamb peas in various countries, are a representative of legumes, the taste and beneficial properties of which humanity discovered long before our era.
The oily texture, subtle nutty flavor and pleasant refreshing aftertaste of this fruit have captivated the inhabitants of not only Asia and Africa, but even North America, Australia and Europe. In particular, in Rome and Greece, chickpeas were fried in olive oil and eaten with cheese.
Nutritional value of chickpeas and its chemical composition
Nutritional value 100 g:
- Calorie content: 309 kcal
- Proteins: 20.1 g
- Fat: 4.32 g
- Carbohydrates: 46.16 g
- Dietary fiber: 9.9 g
- Water: 14 g
- Saturated fatty acids: 0.67 g
- Unsaturated fatty acids: 2.9 g
- Mono- and disaccharides: 2.96 g
- Starch: 43.2 g
- Ash: 3 g
Macronutrients:
- Calcium: 193 mg
- Magnesium: 126 mg
- Sodium: 72 mg
- Potassium: 968 mg
- Phosphorus: 444 mg
- Chlorine: 50 mg
- Sulfur: 198 mg
Vitamins:
- Beta-carotene: 0.09 mg
- Vitamin A (VE): 15 mcg
- Vitamin B1 (thiamine): 0.08 mg
- Vitamin PP (Niacin equivalent): 3.3366 mg
Microelements:
- Iron: 2.6 mg
- Zinc: 2.86 mg
- Iodine: 3.4 mcg
- Copper: 660 mcg
- Manganese: 2.14 mg
- Selenium: 28.5 mcg
- Molybdenum: 60.2 mcg
- Boron: 540 mcg
- Silicon: 92 mg
- Cobalt: 9.5 mcg
- Nickel: 206.4 mcg
- Titanium: 228 mcg
Chickpeas consist of:
- easily digestible carbohydrates – 55-60%;
- proteins – 20-30%;
- fat – 4-8%;
- vitamins and useful minerals – 11.8-12%;
- water – 11%.
In addition, chickpeas contain soluble and insoluble fiber (fiber). Its fruits are a source of a record amount of minerals and vitamins valuable for the human body (more than eighty), the most important of which are:
- Microelements - manganese, potassium, magnesium, selenium, calcium, boron, silicon and iron.
- Vitamins – E, beta-carotene, B1, B2, B3, B5, biotin, B6, B9, PP and C.
- Amino acids – methionine, lysine, tryptophan.
Useful properties of chickpeas
With regular consumption of chickpeas, the functioning of the gastrointestinal tract improves, the cardiovascular system is strengthened and sugar levels are normalized. Its fruits help prevent and cure skin diseases, improve vision and prevent the occurrence of cataracts and glaucoma.
Chickpeas also help stabilize blood pressure, improve potency and cleanse blood vessels.
The high concentration of iron in this product has a positive effect on the female body, curing and preventing anemia, to which all women are susceptible during pregnancy, lactation and menstruation.
Thanks to the high manganese content, chickpeas saturate the body with energy and have a beneficial effect on the functioning of the nervous and immune systems. This is an indispensable product for people who, by choice or for medical reasons, have given up eating meat, since chickpeas are an excellent source of lean protein and lysine, which is responsible for tissue regeneration, the production of antibodies and enzymes, as well as for building muscle mass.
Despite the high calorie content, this product does not contribute to the formation of excess weight, as it contains riboflavin (vitamin B2), which accelerates metabolic processes in the body.
Harm of chickpeas to the body
Unfortunately, due to certain medical conditions, some people are not able to appreciate all the benefits of such a useful product as chickpeas. Thus, eating foods containing it is contraindicated in the following cases:
- individual intolerance to chickpeas;
- bladder ulcer;
- acute nephritis and gout;
- circulatory failure, thrombophlebitis, .
It is worth noting that chickpeas tend to increase gas formation, although to a lesser extent than its relatives (peas,). Therefore, it is not advisable to drink water immediately after consuming it. Elderly people should be very careful when using this product, since chickpeas contain oligosaccharides that are poorly soluble in gastric juice.
Chickpeas and traditional medicine
- With the help of chickpeas, you can cleanse the intestines of toxins and saturate the body with useful microelements. To do this, pour half a glass of peas with cold boiled water and leave overnight. Then the water is drained and the chickpeas are ground either through a meat grinder or in a blender. The resulting puree should be eaten raw in small portions throughout the day or added to different dishes. The cleansing course lasts three months, during which peas are consumed weekly, that is, after each week of consumption you need to take a seven-day break.
- A chickpea mask helps get rid of acne and puffiness and improve your complexion. To prepare a miracle cure, you need to take ¼ cup of chickpeas, soak them overnight in cold water, and then grind them to a puree consistency. Add honey and vegetable oil to the resulting mass, one tablespoon each. The mask should be kept on the face for half an hour and then washed off with the water remaining from soaking the chickpeas.
- Chickpea soup is used to treat respiratory diseases. To prepare it, you need to take one glass of boiled chickpeas, chop it and pour two liters of water. Boil over low heat for half an hour, add butter and salt to taste. The stew should be eaten hot throughout the day.
Chickpeas are rich in vitamins A, B1, PP, and beta carotene. It contains a lot of zinc, selenium, molybdenum, copper, manganese, cobalt, iodine, iron, phosphorus, chlorine, magnesium, sodium, calcium, silicon and potassium.
The calorie content of boiled chickpeas per 100 grams is 308.8 kcal. In 100 g of product:
- 20.2 g protein;
- 4.23 g fat;
- 46.3 g carbohydrates.
To prepare a delicious dish with boiled chickpeas you will need 200 g of chickpeas, 1 pc. onions, 4 cloves of garlic, half a bunch of fresh herbs, water, vegetable oil.
Boiled chickpeas recipe:
- chickpeas are soaked overnight in water. Soaked peas are boiled in well-salted water;
- garlic and onions are peeled and finely chopped;
- fry garlic and onions in a heated frying pan with vegetable oil;
- chickpeas are mixed with fried vegetables;
- well-washed fresh herbs are finely chopped and mixed with boiled peas;
- The dish is served warm.
Calorie content of fried chickpeas per 100 grams
Calorie content of fried chickpeas per 100 grams is 525 kcal. Per 100 gram serving:
- 13 g protein;
- 31 g fat;
- 43 g carbohydrates.
Cooking steps:
- chickpeas are soaked in cold water overnight, boiled in clean water over low heat for an hour;
- boiled chickpeas are dried and fried in a frying pan with a large amount of vegetable oil;
- to remove excess fat, dip the fried peas with a paper towel;
- The dish is salted, peppered and seasoned with spices.
Benefits of chickpeas
The benefits of chickpeas are quite great and are as follows:
- Regular consumption of chickpeas reduces cholesterol levels in the blood;
- due to the presence of methionine in the composition of the natural hepatoprotector, the product ensures the prevention of liver diseases;
- regular consumption of peas has a beneficial effect on the condition of bone tissue;
- chickpeas activate the body’s immune functions, accelerate mental activity, and are necessary for the prevention of cancer;
- insoluble fiber in the product is useful for normalizing the gastrointestinal tract, as well as for cleansing the body of toxins;
- in folk medicine, ointments and infusions from chickpeas are used to treat burns;
- Vitamin A in the product is necessary to maintain eye health;
- Including chickpeas in your diet will help normalize intraocular pressure.
Harm of chickpeas
Contraindications to eating chickpeas are:
- individual intolerance to the product, in which chickpeas provoke severe gas formation in the intestines;
- Chickpea seeds are contraindicated for diseases of the genitourinary system due to their irritating effect;
- Chickpeas should be avoided during exacerbations of kidney disease, inflammatory processes in the intestines, stomach, and gout.
Cultivated chickpeas are popularly called Turkish or lamb peas. Chickpeas are one of the most ancient plants on our planet. The first mentions of it date back to BC.
In many countries, chickpeas are considered a delicacy. It is enjoyed with pleasure in India, Africa, Thailand, Malaysia, Turkey, the Russian Volga region, North America, and Australia. These peas have a buttery texture, a slight nutty flavor and a refreshing aftertaste.
In Antiquity, chickpeas were fried in olive oil and served in combination with cheese. It was believed that chickpeas were one of the favorite foods of the goddess of beauty Aphrodite. Beginning in the 17th century, Europeans found another use for chickpeas - they began to use it as a coffee substitute.
The popularity of this bean is due to the fact that it has a rich composition and high yield. In ancient times, it was very important that foods saturate the body quickly and for a long time. The high calorie content of chickpeas made it a fairly satisfying dish, and the presence of vitamins, minerals and fiber helped maintain the body in a healthy state.
Nutritional value of chickpeas
Chickpeas contain about 80 nutrients. It contains:
- protein compounds (20.1 g per 100 g of product);
- amino acids: tryptophan, lysine, methionine;
- fats (about 3.2 g), unsaturated and saturated fatty acids;
- carbohydrates (just over 46 g);
- minerals: manganese, selenium, potassium, magnesium, boron, calcium, iron, silicon;
- vegetable fiber;
- vitamins: group B (B1, B2, B6, B3, B5 and folic acid-B9);
- soluble and insoluble dietary fiber;
- starch.
This composition provides a fairly high nutritional value. 
The calorie content of chickpeas per 100 grams is 320 units. A small handful of these beans is enough to saturate the body.
Since chickpeas swell when placed in water, the calorie content of boiled chickpeas becomes significantly lower compared to raw ones. The calorie content of boiled chickpeas is in the range of 120-140 calories per 100 g of finished product.
This representative of legumes takes longer to cook than lentils and all other types of peas. Therefore, before cooking, it is better to soak it in a weak soda solution.
The calorie content of chickpeas should not scare those who want to lose weight. It’s just that when losing weight it is better to consume it in small quantities and no more than two or three times a week.
