Content
Chickpeas are a legume of the same group as beans, soybeans and peas and are an excellent source of calcium, iron, protein, fibers and tryptophan, and can have several health benefits as long as consumed about 3 tablespoons of soup a day accompanying healthy eating and physical activity on a regular basis.
Some of the main health benefits of chickpeas are:
- Help reduce the absorption of cholesterol in the intestine, as it is rich in antioxidants saponins and soluble fibers;
- Strengthen the immune system and prevent cancer due to saponins;
- Help maintain muscle health, as it is rich in protein;
- Help fight depression, because it contains tryptophan, a compound that stimulates the production of well-being hormones;
- Improve intestinal transit, as it is rich in fibers;
- Help prevent anemia by being rich in iron and folic acid.
Chickpeas are a great option to include in salads, soups and in the form of pate known as hummus and as a substitute for beans for lunch or dinner.
Nutritional information
The following table contains the nutritional information for 100 g of cooked chickpeas:
Quantity: 100 g of cooked chickpeas |
Energy: 545 kcal |
Carbohydrate: 16.7 g | Iron: 2.1 mg |
Fat: 2.1 g | Magnesium: 39 mg |
Protein: 8.4 g | Potassium: 270 mg |
Fiber: 5.1 g | Zinc: 1.2 mg |
How to consume
The dried chickpeas should be left to soak overnight and then boiled, changing the water until it is soft, just like the beans. It can be used in soups, stews, salads, in place of meat in vegetarian diets or in the form of hummus, which is the seasoned puree of this vegetable.
1. Humus recipe
Ingredients:
- 1 small can of cooked chickpeas
- 1/2 cup sesame paste
- 1 lemon juice
- 2 peeled garlic cloves
- 1 tablespoon of olive oil
- 1 little salt and pepper
- Chopped parsley
Preparation mode:
Drain the liquid from the cooked chickpeas and rinse with water. Knead the grain until it becomes a paste and add the other ingredients (except parsley and olive oil) and beat in a blender until it has the desired paste texture (if it is too thick, add a little water). Add the parsley and drizzle with olive oil before serving.
2. Chickpea salad
Ingredients:
- 250 g chickpeas
- Chopped olives
- 1 diced cucumber
- ¼ chopped onion
- 2 diced tomatoes
- 1 grated carrot
- Salt, oregano, pepper, vinegar and olive oil to taste for seasoning
Preparation mode:
Mix all ingredients and season as desired.