Chickpea: all the properties and health benefits

The chickpea is a kind of highly prized legume since ancient times in the kitchen. It is the seed of the chickpea plant (Cicer arietinum).

There is no unanimity when it comes to pointing out its origin: some place it in the Mediterranean basin and others in western Asia. In any case, it dates back to prehistoric times, as indications of its presence have been found in pre-Neolithic excavations in Sicily.

In addition, there is evidence that it was well known in ancient Egypt, Babylonia, Persia and India, where it is still used by ayurvedic medicine to combat skin diseases.

The chickpea was also a common food for the Greeks, Romans and Carthaginians. Precisely the latter were the ones who introduced it in Spain.

types of chickpeas

from among the chickpea varieties that can be found in Spainthe most consumed chickpea is the Castilian, of medium size, spherical shape and yellowish color.

There is also the white chickpea, thicker and more elongated, with marked furrows and a light yellow color. It is cultivated mainly in Andalusia and Extremadura and is highly appreciated for its quality.

Another Spanish variety is the veiny chickpea Andalusian, thick and long, with a strong flavor, basically grown in Granada.

He predosillano chickpea, Typical of Andalusia and Castile, it is small in size and round in shape.

Today, heMost of the world production is concentrated in India and Pakistan, although important crops are also found in Lebanon, Syria, Turkey or Iran. In South America, chickpea plantations in Argentina, Colombia and Chile stand out.

Chickpeas properties

Indispensable legume in traditional stews, the chickpea stands out for being a notable source of slow-absorbing carbohydrates, that produce a gradual assimilation of glucose.

This prevents imbalance of sugar levels and generates constant power.

His protein intake it is also interesting (20%), although they are incomplete proteins due to a lack of the essential amino acid methionine.

This is easily compensated if there are other protein sources in the same meal. The combination of legume and cereal (for example, chickpea and rice) the quality of their proteins increases.

Its richness in fiber it improves intestinal transit and contributes to the absorption of carbohydrates being even slower.

The chickpea has many minerals, especially calcium, phosphorus, iron, potassium, zinc and magnesium and it is especially rich in vitamins B1, B6 and folic acid.

Its contribution of lipids is somewhat higher than in the rest of legumesexcept for soybeans. It highlights the presence of unsaturated fatty acids, oleic and linoleic. presents a low fat content (3.5%), healthier than meat.

For all that has been said, it can be considered a energy food that provides 305 calories per 100 g.

The organically produced chickpea stands out for a higher total mineral content and, individually, potassium (21% more) and zinc (16%).

Protein and fat levels are lower in organic chickpeaspossibly due to the effect of synthetic nitrogen fertilization of non-organic production.

This makes 100 g of the non organic chickpea be 5% more caloric.
The proportion of monounsaturated fatty acids, mainly oleic acid, is higher in the organic chickpeawhich presents, therefore, a better fat profile than non-organic chickpea.

macronutrientsorganic chickpeaChickpea not ecoEnergy314 cal331 calCarbohydrates53.2 g49.2 gProteins17.6 g19.3 gFats3.4 g6.3 g• monounsaturated35.9%29%• polyunsaturated55.6%58%• saturated12.8%13%

micronutrientsorganic chickpeaChickpea not ecoPotassium1,270 mg1,000 mgCalcium350 mg143 mgMagnesium119 mg122 mgPhosphorus380 mg310 mgZinc2.3 mg2 mgWater7.8%7.3%Fiber15 g15 g

* Information provided by Professor Lola Raigón, PhD in Engineering
Agronomist expert in organic farming and the health effects of these crops.

Chickpea benefits for health

Its complete contribution of vitamins and minerals favors various functions.
The high levels of calcium, phosphorus and magnesium exert a protection on bones and teeth, as well as on the nervous system, emphasized by the presence of B vitamins.

Its great wealth in potassium, iron and folic acid favors cardiovascular health and pregnant women. And the trace elements zinc and selenium, along with beta-carotene, have antioxidant and anti-inflammatory action.

Chickpea is a food suitable for all kinds of peoplebut in some cases its consumption becomes more convenient.

To overcome the tiredness

Its contribution of carbohydrates and proteins make it very suitable for states of asthenia, children, adolescents and people who make physical efforts, like athletes.

In case of diabetes

It is an energetic food due to its richness in carbohydrates (around 50%). But since they are not simple, but complex, glucose intake is slow and progressive. Chickpeas, then, are well tolerated by diabetics

To regulate blood pressure

Due to its high potassium content and the low presence of sodium, chickpeas promotes diuresis or excretion of urine. This is beneficial in cases of high blood pressure, renal lithiasis (kidney stones) and when you want to eliminate excess uric acid.

Chickpea diuretic soup

The teacher H. Leclercone of the pioneers in the field of dietetics and phytotherapy, recommended a Chickpea soup of diuretic properties.

To prepare it, they are boiled in a liter of water, for half an hour, 100 g of chickpeas and 150 g of barley flakes. At the end are added 50 g of fresh parsley and, once the container has been removed from the heat, the soup is left to infuse for about 10 minutes. It is taken at the rate of 3 cups a day.

promotes digestion

The chickpea is good for the stomach. Due to its richness in fiber, it also helps the functions of the intestine, fighting constipation and intestinal parasites.

Anti-stress

Due to its remarkable content of magnesium, phosphorus and group B vitamins, necessary for the nervous and muscular system, the chickpea is suitable to face situations of psychophysical tension and stress.

Ideal for pregnant women

The content in folic acid It is notable. This vitamin helps prevent malformations in the fetus, which is why they are a very suitable food for pregnant women.

The chickpea in the kitchen

Consistent and nutritious dishes

The chickpea offers many possibilities in the kitchen. As a legume, it allows the preparation of very diverse and consistent dishes, from stews and winter stews to summer salads.

Although the consumption of canned chickpeas is increasingly frequent, worth buying it dry and cook it at home.

The texture is better, the salt content can be controlled, it is free of preservatives and other chemical additives, It is cheaper and, above all, its flavor is more aromatic and intense.

Being a consistent food, It should be taken in moderate amounts and preferably accompanied by cereals and vegetables. It is usually boiled with chard, spinach or cabbage, which further enhance its laxative effects.

What foods do chickpeas go well with?

The root vegetablessuch as carrots, turnips or parsnips, add flavor and texture, while facilitate their assimilation.

Cereals, included in many traditional recipes, complement their nutritional values, especially if they are used in the right proportion: a part of chickpeas for two and a half of cereal; in this way the proteins are adequately complemented, enhancing their assimilation.

Another good way to enrich a dish of chickpeas is adding algae, an invaluable source of minerals.

How chickpeas are cooked

When cooking them, in addition to leaving them previously soak 10-12 hours with some coarse salt, it must be taken into account that, unlike the rest of the legumes, the chickpeas must be thrown into the pot when the water is already boiling.

On the other hand, you have to calculate the water well to avoid having to add more broth during cooking. In case you have to do it, it would have to be always hot water so that it would not stop boiling, as the legume would harden. cooking must be slow and steady.

To cook 250 g of raw chickpeas you will need 2-3 liters of water.

Although it depends on the variety and age of the chickpea (the older, the longer it takes) and the quality of the water (tap water, with more calcium, makes it difficult to soften), usually lasts two hours. If you use a pressure cooker, the cooking time is much shorter.but it takes experience to know when to withdraw from the fire.

To prevent the chickpea skin from hardening, it is necessary to add salt to the water towards the end of cooking.

In addition to cooked, chickpeas can also be eaten sprouted, in salad or toasted in a frying pan or in the oven, as if it were a snack.

Another very interesting way to consume them is in the form of flour, widely used in the East. With this flour, called “besan”, batters and fritter doughs are prepared and it can be used to replace the eggs in the vegan potato omelette.

Just have to mix the flour with a little water until the dough acquires a consistency similar to that of beaten egg and proceed as if it were a conventional tortilla.

Other delicious recipes are prepared with this legume, such as the traditional hummus or chickpea pate, very popular in the middle east. It is elaborated mashing cooked chickpeas with a little lemon and olive oil. Add water until a creamy consistency is obtained. It is sprinkled with peppers and is served with pita bread

The falafels, fried balls made from chickpeas, onion, garlic, parsley and coriander, are a popular recipe among Jews and Arabs. They are exquisite bathed with a yogurt sauce.

How to prevent chickpeas from causing gas

The chickpea is attributed the inconvenience of causing flatulence. The explanation is in the presence of complex carbohydrates coupled with his rich in fiber.

However, this it can be avoidedat least in part, if before cooking the chickpeas They are washed with plenty of water and left to soak for a long time.

Once cooked, it is advisable crush its skin using a masher.

Another way to promote your digestion is to add to the cooking water a piece of kombu seaweed or some grass with properties carminativessuch as sage, thyme, coriander, savory or cumin.

To season the chickpeasbesides the mentioned herbs, also we can use bay leaf, parsley, sweet or hot paprika and of course the garlicinseparable companion of chickpeas.

If you prefer to give the recipe a more exotic touch, the soy sauce or miso They are excellent condiments that will intensify the flavor of our stew.

How long do chickpeas keep?

Despite dried chickpeas usually keep for a long timeit is preferable to buy them in stores where the genre is continually renewed.

The chickpeas they must be purchased of a uniform size and color, and must be stored in a cool and dry place to avoid being…