Chickpeas are legumes that many people first discover in the form of humus. However, there are many benefits. Discover its different varieties and the right way to cook them.
What is a chickpea?
Like dry peas, dry beans, and lenses, chickpeas are legumes, a category of nutrient-rich. They are also excellent sources of vegetable protein.
They are not only beige
When you think of chickpeas, you probably think of beige beans. Also called Garbanzo beans, it's just a variety of chickpeas. There are reds, yellows and greens.
"While the most commonly consumed chickpea type in the United States, known as Kabuli Chana, is creamy in color, there are several types and colors," underlines the nutritionist Cynthia Sass, a specialist in food vegetables.
"The chickpeas, smaller and darker, contain a little more antioxidant - you will find them in specialized food stores or on international food shelves."
Since chickpeas come from the Mediterranean, they are often found in dishes like Currys, falafels, and, of course, houmous. But this legume is now easily cultivated in North America.
According to the Agricultural Marketing Research Center in North America, most Kabuli Chana chickpeas are marketed either in cans (to be used in salads) or in the form of flour (to be used in bakery).
The reason why chickpeas are popular
Yes, supermarket products and restaurant menus have incorporated more chickpeas for a few years. There is one reason for this: the total area of chickpeas planted in the United States increased by 53% in 2017 compared to the previous year, according to data from the Agricultural Marketing Research Center. According to the 2020 report in the economic research service of the US Department of Agriculture, the planting of chickpeas decreased between 2019 and 2020, in particular, due to significant supply and trade-related problems.
"They will gain popularity as people continue to discover their benefits," says Ellie Krieger, author of cooking books. One of the many reasons for their popularity lies in their prices. In addition, chickpeas are effortlessly integrated into most diets. "The chickpeas are nourishing and versatile and are perfectly part of a vegetarian or vegan diet," said nutritionist Sara Haas.
"They are respectful of the environment, gluten-free, it is not a common allergen, they are affordable and easily available," she adds.
Chickpea benefits
"According to a study published in the journal Nutrients, people who regularly consume chickpeas and/or houmous have higher intakes of several key nutrients such as fibers, vitamins A, E, and C, Folate, Magnesium, Magnesium, potassium, and iron.
They can help with weight management
Haas says that the feeling of satiety provided by the fibers and proteins contained in chickpeas can help prevent supercharging.
"Consumers of chickpeas and houmous are 53% less likely to be obese," said Cynthia Sass. "These people also have body mass indices and tower measurements lower than people who do not consume them."
They can help with fertility
If you try to get pregnant, they can be useful to you.
"There is a lot of research that indicates that a plant-based diet can improve fertility," said Haas. "Consuming vegetable proteins as a substitute for certain animal proteins is also favorable for fertility."
They can help prevent type 2 diabetes
The consumption of chickpeas can be beneficial for a variety of chronic health problems, including type 2 diabetes.
A study published in Nutrients in 2018 revealed that chickpeas contain bioactive compounds that can reduce insulin resistance, a major risk factor for type 2 diabetes.
Another study published in 2017 in the same review notes that the chickpea association with white rice leads to fewer glycemic responses than consumption of white rice alone. Chickpeas have essentially blunted the high glycemic index effect of white rice. The downside is that it was a very small study, involving only 12 women.
They are good for the planet
If you like to choose good foods for the planet, chickpeas are an ecological choice. Legumes are considered to be nitrogen-fixing crops. This means that they decrease the need for fertilizers, which strengthens their sustainability.
Risks and side effects
"You will certainly have more gas at the start, but over time, your body will adapt," said Cynthia Sass. "If you buy them in keeping them, rinse them carefully can help reduce bloating."
Make sure the chickpeas you eat are cooked. Cook the chickpeas increases the amount of protein and other nutrients that you can absorb while reducing anti-nutrients (compounds that reduce or block the absorption of nutrients).
Nutritional value of chickpeas
How rich are the chickpeas rich in nutrients? On average, in a cup of canned chickpeas (after having drained them and rinsed) there are:
- Calories: 210
- Materials: 4G (recommended daily value of 5%)
- Sodium: 322 mg (14% VQ)
- Carbohydrates: 35 g (13% VQ)
- Fiber: 9.6g (34% DV)
- Sugar: 6g
- Proteins: 11g (21% VQ)
- Calcium: 65mg (5% VQ)
- Iron: 1.5mg (8% VQ)
- Manganese: 1.2mg (53% DV)
With a single cup of canned chickpeas, we get a third of the fibers you need in a day and almost a quarter of the recommended daily dose of protein.
It is possible to reduce its sodium consumption by buying them in cans without added salt. You can also prepare dry chickpeas if you prefer to manage the amount of salt you consume.
The basics of the purchase and consumption of chickpeas
It is recommended to eat half a cup of chickpeas, three times a week. According to the Canadian food guide, 3⁄4 cup (175ml) of cooked beans, about the size of a tennis ball, is equivalent to a portion of meat substitutes.
To give you a boost, why not opt for snacks with roasted chickpeas, pasta with chickpeas, and mixtures of falafels or houmous. There are also dishes prepared from chickpeas, including soups, frozen dishes, burgers, and even smoothies.
Try, at home or at the restaurant, chickpea fries, Cena (Italian pancakes made from chickpeas, the Niçoise Socca (chickpea flour galette), or a chickpea tagine.
Canned chickpeas
With canned chickpeas, the culinary possibilities are endless (and are easy). The simple fact of sprinkling them on a salad makes it more nutritious while increasing its protein intake.
If you like to cook, make your own houmous. Use chickpeas to prepare a curry, comforting pie, or even two-story falafel mini-burgers. (Pst! The dark chocolate houmous is excellent.)
Dry chickpeas
Dry chickpeas are cheap and contain no conservation agent. Before cooking, they must be soaked in water. Then, they can be baked on the stove, in the oven, in a pressure cooker, or even in a slow cooker.
Chickpea flour
Chickpea flour can be used as a substitute rich in nutrients for all-use flour. Make a super fast flatbread with chickpea flour.
Chickpea liquid
Did you know that canned bean liquid is called "Aquafaba"? This liquid is 100% edible and can be used in many ways.
You can easily transform this liquid into a plant-based egg substitute. With an electric mixer and a little tartar cream, whisk the aquafaba until it is frothy, then flavor it as you wish. Make it whipped cream, foam, mayonnaise ... Cynthia Sass says it even incorporates a little Aquafaba into its cocktails!
Expert advice for the preparation of chickpeas
These recipe suggestions will give you a good idea of where to start.
Add to roasted salads and vegetables
Ellie Krieger likes to add chickpeas to salads and roast them with vegetables, transforming her dishes into a complete meal rich in protein. She seasoned them and fried them to eat them as a snack or as an alternative to crunchy croutons for soups and salads.
Puree
To prepare a protein-rich snack, just crush chickpeas with lemon juice, olive oil, salt, and pepper, then spread everything on toast.
Incorporate them into sauces and tartines
"I like the way you can be creative with chickpeas," said Haas. She likes to add to soups, salads, and bowls, as well as puree and add them to sauces and spreads to spread.
Use them in savory and sweet recipes
Cynthia Sass uses slightly crushed chickpeas instead of scrambled eggs in a vegetarian breakfast and instead of animal proteins in a "chicken" or "tuna" refrigerated salad.
She also creates cakes of baked chickpeas (like crab fritters), adds to her stews, and opts for chickpea flour when preparing pizzas.
But Cynthia Sass also transforms chickpeas into vegan cookie paste, dessert houmous, and different bakery products. She loves chickpeas.
Vegetable recipe for scrambled eggs made from chickpeas
For 3 portions.
Ingredients
- 1 box (458.39 ml) of chickpea without added salt (Garbanzo bean)
- 2 tsp. dietary yeast flakes
- 3/4 tsp. Torcuma tea
- 1/4 tsp. smoked paprika
- 1/2 tsp. sea salt
- 1/4 tsp. garlic
- 1/4 tsp. freshly ground black pepper
- 2 tsp. extra virgin olive oil, divided
- 1 cup of frozen, deflected, and sponge corn
- 1/4 cup of micro posses of your choice or small fresh basil leaves
Preparation
Drain the chickpeas by reserving 1/4 cup of the liquid in the box.
In an average bowl, add the drained chickpeas, reserved liquid as well as food yeast, turmeric, smoked paprika, sea salt, garlic powder, and black pepper. Crush and stir with a fork until the mixture is homogeneous and slightly lumpy. Put aside.
Heat 1 tsp. olive oil in a large cast iron pan over medium-if heat. Add the corn and brown until it starts to brown and burst, about 4 minutes. Add the c. remaining olive oil and the mixture of crushed chickpeas, and sauté until the mixture is "blurred" and slightly golden, about 4 to 5 min.
Garnish with microposses and serve.
Nutritional values:
1 portion: 290 calories, 0 mg of cholesterol, 410 mg of sodium, 38 g of carbohydrates (4 g of sugar (including 0 g of added sugars), 10 g of dietary fibers), 12 g of proteins, 12 g of materials Total fat, 1.5 g of saturated fat, 0 g of trans fat.