Why chickpeas are so good: benefits and harm to the body, methods of use and the best cooking recipes

Chickpeas are called lamb's peas or chickpeas. This is a popular product among people who adhere to the principles of proper nutrition. After all, chickpeas are not only tasty, but have high nutritional value and are rich in vitamins and microelements.

In the article we will look at the main beneficial qualities of this legume, as well as the possible harm from its use.

The nutritional value

Chickpeas consist 55-60% from easily digestible carbohydrates, 20-30% from proteins, 4-8% from fats, 11.8-12% from vitamins and useful minerals and 11% from water.

A glass (about 160 g) of boiled chickpeas contains:

• carbohydrates – 45 g (including 12 g fiber and 8 g sugar);
• proteins – 15 g;
• fat – 4 g;
• 270 kcal.

In addition, chickpeas are rich in minerals, such as molybdenum, copper, manganese, cobalt, silicon, zinc, phosphorus, iron. It also contains a lot of potassium, calcium, magnesium, vitamin PP and thiamine.

Beneficial properties of chickpeas for the body

Regular consumption of chickpeas improves the functioning of the digestive and cardiovascular systems, normalizes blood sugar levels, and has a positive effect on the condition of the skin and vision.

The high manganese content has a beneficial effect on the nervous and immune systems and adds energy to the body. For people who give up meat, this is an indispensable product.

Protein and lysine, which are responsible for building muscle mass, tissue regeneration, production of antibodies and enzymes, are found in large quantities in chickpeas.Men and women have their own distinct benefits of this product.

For women

Due to its high iron content, chickpeas have a positive effect on a woman’s body during menstruation, pregnancy and lactation, helping to avoid anemia.

A large amount of folic acid has a beneficial effect on the formation of a healthy nervous system in the fetus of a pregnant woman. However, despite all the beneficial properties, you should not get carried away with eating chickpeas - they are too heavy for digestion. Once a week for pregnant women is the best option.

For men

In addition to all the above advantages, chickpeas improve potency. This effect is achieved by its regular use. High protein content increases muscle mass, which is important for men involved in sports. This is especially true for vegetarians.

For children

Dishes made from chickpeas should be given to children with extreme caution. The child’s digestive system is not yet strong enough, and the body simply cannot accept such a heavy product.

Introduce it into your child’s diet gradually, preferably not in its pure form, but by first adding half a teaspoon to any other dish. This applies not only to babies, but also to preschoolers.

Healing properties

Eating chickpeas and dishes containing it becomes a real cure for some diseases or at least makes life easier with them.

For weight loss and cleansing

Due to their high fiber content, chickpeas are great for weight loss.. Having the unique property of long-term saturation, fiber allows you not to snack too much, and its high nutritional value means you don’t lose performance.

Important! Due to the large amount of carbohydrates, it is better not to eat chickpeas in the evening to achieve maximum benefits from the diet.

If desired, chickpeas can be used to replace potatoes, rice, flour and meat..

Two-thirds of the fiber in chickpeas is insoluble, that is, they are not absorbed by the human body. It turns out that this part of the fiber passes through the intestines unchanged and is only broken down in the colon. Passing through the entire body, fiber cleanses it.

Lamb pea fiber not only cleanses the intestines, but also prevents the development of cancer, and also reduces cholesterol and triglyceride levels, and improves the metabolism of fat in the blood.

For the genitourinary system

Lamb peas have a mild diuretic effect. This effect prevents infectious diseases in the genitourinary system. Thanks to its use, the body quickly gets rid of swelling (including under the eyes), the load on the kidneys is reduced, and the risk of stone formation is minimized.

High manganese content ensures normal functioning of the reproductive system in women. And, as we have already said, chickpeas have a positive effect on potency in men.

For the liver

Lamb peas contain selenium. It promotes the production in the liver of enzymes necessary to remove toxins and neutralize compounds hazardous to human health.

For the cardiovascular system

Potassium and other minerals have a positive effect on heart function. Potassium strengthens and supports the heart muscle, antioxidants – the walls of blood vessels. Regular consumption of chickpeas is an excellent prevention of tachycardia, hypertension, coronary heart disease, heart attack and stroke.

To strengthen bones

Phosphorus, iron, zinc and other microelements contained in chickpeas have a beneficial effect on bone tissue, strengthening it. But what is important here is the balanced use of these elements.

Chickpeas also contain a lot of vitamin K. It improves the absorption of calcium and reduces its excretion in urine. A deficiency of this substance increases the risk of bone fracture.

Preventing the formation of malignant tumors

A particularly valuable quality of chickpeas is its high selenium content.. The production of enzymes in the liver, which we have already discussed, reduces the risk of cancer. Folic acid prevents cell mutation.

According to oncologists, eating chickpeas is also beneficial due to vitamin C. It protects body cells from destruction by free radicals. Oncologists note a reduction in the risk of colorectal cancer.

For diabetes

The fiber contained in peas reduces the amount of sugar absorbed from foods.. Protein and fat slow down the digestion of food. At first glance, this may seem like a dubious quality, but it is not.

With slow digestion, the secretion of insulin, which is responsible for blood sugar levels, is more controlled. All this affects the glycemic index of chickpeas (one serving of boiled chickpeas has an index of 30). This is an excellent product for diabetics.

Sprouted chickpeas - benefits and harm

Germinating peas is a fairly simple procedure consisting of the following steps:

1. Wash the beans and remove any spoiled ones.
2. Place in a container and fill with water at room temperature. Peas and water should have a ratio of 1 to 2.5.
3. Cover with a lid with holes or leave a gap for air to enter.
4. Place the container away from sunlight in a room with a temperature of 20-22 degrees.
5. After 3-4 hours, the chickpeas will swell. The water will need to be drained and new water added, completely covering the peas.
6. After 8 hours, rinse. Leave some water at the bottom of the container. Cover with a damp cloth (preferably gauze). Wait for the sprouts to germinate.
7. After 12 hours, rinse again and cover.

You need to wait until the sprouts reach two to three millimeters. If the chickpeas do not germinate, then it is necessary to wash them more often - every 4 hours. This will prevent the water from acidifying. Sprouted peas can be stored in the refrigerator for no more than 5 days.

Benefit:

1. It is sprouted chickpeas that contain two important amino acids: cysteine ​​and methionine. Ascorbic acid accumulates in them.
2. Increases the body's defenses.
3. Improves metabolism.
4. Contains a huge amount of microelements.

This product may be harmful for:

• allergy sufferers;
• old people;
• prone to flatulence;
• people with bladder diseases.

The use of chickpeas in folk medicine

In folk medicine, Turkish peas have found quite wide application..

Mask for a youthful face

Pour ¼ cup of peas with water. Leave overnight. Add 1 tablespoon each of honey and olive oil. Mix everything. Apply to face for half an hour. Rinse with water.

The water in which the chickpeas were soaked is used for:

• acne treatment (washing);
• treatment of seborrhea and dandruff (hair rinsing);
• eliminate bleeding gums (mouth rinse).

Against cough

Grind a glass of peas. Fill with two liters of water. Cook over low heat for 30 minutes. Add butter. Take throughout the day.

In case of poisoning

Sprout the beans. 2 tablespoons pour 1.5 cups of water. Cook over low heat for 10-20 minutes. Strain. What you need to drink is the decoction (the water left after cooking).

Individual intolerance and contraindications

Despite all the benefits of chickpeas, it is still a heavy product that is not suitable for everyone. For people with stomach ulcers, for example, it is contraindicated. It is not recommended for use by elderly people and very young children.

Allergy sufferers should also take chickpeas with caution. It is undesirable to consume chickpeas for patients with gout who have serious problems with blood circulation and gastrointestinal tract.

How consume mutton peas to avoid unwanted consequences (flatulence, etc.):

• do not combine with cabbage of any kind;
• do not combine with fruits containing pectin (apples, peaches, apricots, oranges, plums);
• do not drink peas with cold drinks (this will provoke stomach cramps);
• add dill, fennel or cilantro to dishes with chickpeas (reduce fermentation processes in the intestines).

Features of cooking chickpeas

There are several rules when preparing this exotic product, which will make it really enjoyable to use:

1. Soak chickpeas only in cold water. From boiling water, the whites will begin to coagulate and the peas will become hard. In this case, the swelling process from hot water will not accelerate.
2. During the soaking and even cooking process, you should not add salt. It will make the chickpeas firm.
3. Cook without peeling. Hummus is an exception. To prepare it, you should first cook the peas for an hour, then remove the skins with your hands and cook again until tender.
4. After cooking, it is advisable to cover the bean porridge with a towel for half an hour and let it brew.

Interesting facts about other legumes:

Let's resolve the debate together on the topic: “Are beans a protein or a carbohydrate?”

What are the benefits and harms of peas for humans?

Biological features of peas that are better to know

Cooking recipes

Chickpeas taste like nuts, so many people eat them separately from other foods. But There are many ways to prepare delicious dishes with chickpeas..

Hummus – chickpea spread

Ingredients:

• 2 cups peas;
• sesame seeds or paste:
• vegetable oil (preferably olive);
• freshly squeezed lemon juice;
• 2-3 cloves of garlic;
• herbs, spices (nutmeg, cumin, parsley, paprika), salt.

Cooking method: Soak the beans overnight with a little baking soda. In the morning, drain the water. Pour the chickpeas into a saucepan, add clean water and cook over low heat for about 2 hours. Drain the water and cool the beans.

Add all ingredients to the cooled beans and blend with a blender.. Hummus is ready.

Chickpeas with lamb

Ingredients:

• 250 g lamb;
• 40 g lamb fat or vegetable oil;
• 1 carrot;
• 320 g chickpeas;
• 1-2 onions;
• ground red pepper, suneli hops, salt.

Cooking method: Pre-rinse and soak the chickpeas for 12 hours.

Cut the lamb fat into pieces and fry until it turns into cracklings in a frying pan. Remove the cracklings. Next, cook the entire dish in this melted fat. Fry the lamb pieces until golden brown, add spices and salt. Then add coarsely chopped onions and carrots. Fry until soft.

Place the swollen chickpeas over the meat and add water. The volume of water should be the same as peas. Boil. Remove the foam. Cook with the lid closed for 40-50 minutes until soft.

Sprinkle the finished dish with herbs before serving..

Pilaf with chickpeas

Ingredients:

• 600 g beef;
• 600 g rice;
• 200 g chickpeas;
• 1 carrot;
• 1-2 onions;
• 3-4 heads of garlic;
• olive oil;
• cumin, paprika, turmeric, barberry, salt.

Cooking method: Pre-soak the chickpeas for 12 hours.

Fry the beef in oil in a cauldron until golden brown.Add chopped onion and carrots. Fry, stirring constantly, until the vegetables are soft. Add chickpeas to the meat, add two glasses of water and add spices. Cover the cauldron with a lid, bring to a boil, reduce heat and simmer for 25 minutes.

Place the rice, carefully leveling it over the top. Stick the washed, unpeeled heads of garlic into the rice. Pour hot water 1.5 cm above the rice. Cook without a lid until the water has completely evaporated. During cooking, pierce the rice several times.

Then you should collect the rice in a mound, reduce the heat, cover the cauldron with a lid and simmer for 20-25 minutes.

Let the finished dish sit for 10 minutes, covered..

Carrot and chickpea cutlets

Ingredients:

• 1 cup chickpeas;
• 1 medium carrot;
• 2 eggs;
• 1 onion;
• olive oil;
• curry, salt,
• greenery.

Cooking method: Soak the chickpeas for a day. Grind in a blender until mushy. Grate carrots and garlic. Finely chop the onion. Chop the greens. Mix all ingredients. Form small balls from the mixture and flatten them to form cutlets. Fry for 2-3 minutes on both sides.

Salad with chickpeas, tomatoes and cucumber

Ingredients:

• 1 cup chickpeas;
• 6 Cherry tomatoes;
• 1 fresh cucumber;
• 1 red onion;
• ½ iceberg lettuce;
• 5 tbsp. l. olive oil;
• 1 tbsp. l. lemon juice;
• parsley;
• coriander;
• salt and pepper to taste.

Cooking method: Boil the chickpeas. Tear the salad with your hands and place in a deep bowl. Sprinkle chickpea leaves onto leaves. Add chopped onion, cucumber, and halved tomatoes.

For dressing, mix oil and lemon juice. Add spices. Pour the dressing over the salad and stir. Sprinkle with chopped parsley and stir again. Let it brew for 10 minutes.

Conclusion

Chickpeas are a worthy product to have on your table.Having excellent taste and nutritional qualities, it also serves as a preventive measure for many diseases. Even cancer is less likely to form in people who eat chickpeas.

If you have any serious illnesses, it is better to consult a doctor before use. Since this is a very high-calorie product that is difficult to digest, it has corresponding contraindications.