The product with the laconic name “chickpeas” can be found under other names: lamb peas, and Turkish peas. What is it really, is it safe to eat chickpeas, and if it is useful, then how, how to use this benefit in culinary dishes – this and other interesting features of chickpeas will be discussed below.
Get acquainted: just chickpeas or hard peas
Chickpea is a leguminous plant of the family of the same name, originally from the countries of the Middle East, where it is traditionally used as the main component of many dishes. Hummus, falafel, samosy stuffed with chickpeas, flatbread, soups and even sweets – not all that can be made from chickpeas.
Grains of chickpea fruits come in different shades: green, red, beige, black, all equally tasty and healthy. What is not surprising, because the chickpea contains about 8 dozen useful vitamins, micro and macro elements. Dietary indicators of chickpea are similar to the characteristics of lentils, the aftertaste remains with a hint of walnut..
Calorie chickpea is low – 100 g of raw product contains, depending on the variety, 310 – 360 Kcal. When preparing the energy value of the product is reduced by several times, for example, 100 g of boiled chickpeas total only 120 Kcal. With such low calorie numbers, chickpeas have gained popularity among many people, supporters of various diets, vegetarians.
A number of healthy properties makes this tasty bean even more attractive:
- saturation with selenium – a unique substance that slows down the aging process of body cells, stimulates brain activity;
- thanks to all the same selenium, it is used in the prevention of oncological diseases, since the trace element successfully blocks cancer of the cancer cells;
- the content of amino acids that promote the removal of cholesterol from the body;
- strengthening the immune system and the nervous system, due to the high content of manganese;
- support all diabetics, the ability to regulate blood sugar levels, low self glycemic index;
- people who do not tolerate gluten, will rescue chickpea flour.
Looking in detail and analyzing the chemical composition of chickpeas, it will be possible to find more than one advantage of using chickpeas for food. But any medal has a downside – the shortcomings of chickpeas, although not significant in relation to the benefits obtained, still have a place to be..
The negative effects of the use of this legume include:
- the content of oligosaccharides, which are not able to break down in the human body, leads to the formation of gases in the intestines, flatulence from chickpeas increases in combination with water, so drink dishes with these peas is not worth it;
- individual intolerance to legumes;
- chickpea is contraindicated for persons with acute kidney and bladder problems;
- sufferers of gout, peptic ulcer, thrombophlebitis should also refrain from taking chickpeas.
Given the possible negative effects on the body, each individually decides whether to use this plant or not. For those who are not limited to medical records, there is an abundance of options for making this very useful and tasty bean..
|chickpea dry fruits –||1 cup|
|turkey fillet or chicken –||350 g|
|onion turnip –||1 PC.|
|carrot –||1 PC.|
|small tomatoes –||4 things.|
|refined olive oil –||50 g|
|salt and seasoning –||taste|
|cilantro –||few branches|
|Time for preparing: 120 minutes||Calories per 100 grams: 260 Kcal|
Chickpeas are not as common in our kitchen as regular peas, but cooking options are not small. Only one recipe for soup will be able to count more than a dozen.
You can cook any soup by analogy with pea, additionally using products to your taste, or you can use the recipe presented below and make a truly original chickpea soup.
Consider a step-by-step recipe for soup. Pour chickpeas with clean cool water, in a ratio of 1 to 4, leave overnight, or 8-10 hours. Do not use boiling water!
Grain will not become softer from this, but on the contrary, will be covered with a hard crust. During the soaking, the chickpea swells several times, so choose dishes of the appropriate size. After soaking, drain the remaining liquid and rinse thoroughly under running water..
Put the washed beans in a bowl, pour the water in parts 1 to 3, put on the stove, bring to a boil, reduce the heat and continue digestion for about 2 hours, until the peas soften. After a time off, pour the broth into a separate container, it is still useful..
While the chickpeas are boiled, cook the remaining ingredients. Bird fillet washed, dried and cut into small strips. Boil the tomatoes, remove the skin, rub or stretch with a blend. Peel and chop the onion, grate the carrot.
On a well-heated pan, but not with sizzling olive oil, fry the meat until golden brown, do not turn off the fire, but add onions, carrots and fry everything together until vegetables are ready. After mixing with tomatoes, season with spices and salt. Transfer to the pan, pour 2 liters of water, and digest until cooked..
While the meat is boiling, make mashed boiled chickpeas. To do this, putting some of the whole peas, which were left to knead or blend, adding broth, so that the puree would not turn out too dense, but would be of medium thickness..
Puree put into the meat ready broth, mix well, and boil all together for another 5-8 minutes. Turn off the fire, put the left beans in the finished soup. Allow to cool for a few minutes and infuse. That’s it, chickpea soup with tomatoes and chicken is ready! Decorate with fresh green sprigs feeding in a plate, you can add sour cream.
As spices for the soup is well suited:
- ground black pepper;
- paprika sweet ground;
- dry basil, dill seeds.
Taking this recipe as a basis, you can cook a variety of chickpea puree soups, adding ingredients to your taste..
Easy and simple recipe of chickpeas for garnish
A good alternative to the usual pasta, potatoes, vegetables and buckwheat, will be a side dish of chickpeas. It is easy to prepare, and get not just a tasty addition to meat and poultry, but also healthy.
- chick peas – 300 g;
- red or white onions – 1 pc .;
- celery root – 100 g;
- corn or sunflower oil – 40 g;
- large carrots – 1 pc .;
- salt, pepper, spices to taste;
- Greens for feeding – 1 bunch.
Cooking time: 1 hour 10 minutes. Calorie dishes per 100 g: 140 Kcal.
Consider a simple recipe for making chickpeas to garnish in detail. Soak overnight chickens, or for at least 4 hours, rinse. Put on the fire to boil in 2 liters of water for 40-50 minutes, if necessary, add more water.
Cut onion, chop celery and carrots, grate, then fry in hot pan with oil adding for 10 minutes.
From the cooked chickpeas, drain the water, put in the vegetables, season with spices and salt, a little water, and simmer all together at a moderate temperature for about 20 minutes, until the beans are fully cooked.
When serving, if desired, decorate with greens. Such an easy-to-prepare side dish, well suited to meat and poultry, but can also be used as an independent lenten dish..
How to cook chickpeas with vegetables
- boiled chickpeas in advance – 500 g;
- medium sized carrots – 2 pcs .;
- fresh tomatoes – 3 pcs .;
- garlic – 4 teeth;
- sweet Bulgarian colored pepper – 2 pcs .;
- soft cow oil – 50 g;
- Dill greens – 1 bunch;
- salt, turmeric, ground paprika, pepper – to taste.
Cooking time: 25-30 minutes. Caloric value of dishes per 100 g: 180 Kcal.
Consider the recipe for chickpeas with vegetables in detail. If you soaked and boiled chickpeas in advance, then you will need very little time and effort to prepare this recipe..
Wash, peel and cut the peppers and carrots into strips. Tomatoes cut into large slices. Heat the pan, melt the butter, and start roasting the vegetables.
First, fry the carrots for a few minutes, then sweet peppers, and after a couple of minutes add tomatoes. Add selected spices to taste, everything except salt. Cover the pan, reduce the heat, and simmer the vegetables for 10 to 15 minutes.
Free garlic from the husk and finely chop, or drive through a garlic press. Dill chopped and mix with garlic. Open the lid of the pan, and add boiled chickpeas, greens and garlic, salt in turn. Mix well and leave on fire for a few more minutes..
Enjoy your meal!
How to make delicious chickpeas with meat in a slow cooker
Many housewives have long appreciated all the advantages of multi-cookers, and actively prepare many dishes with their help. Chickpea with meat, made with the help of technology, will be as tasty as stewed in the oven..
- meat cutting of ram, beef – 400 g;
- dry chickpeas – 250 g;
- onions – 1 pc .;
- tomato paste or canned tomato pulp – to taste;
- carrots – 2 pcs .;
- refined sunflower oil – 2 tbsp. spoons;
- laurel leaf – 3 pcs .;
- salt, spices – to taste.
Cooking time – 3 hours. Caloric value of dishes per 100 g: 310 Kcal.
How tasty to cook chickpeas with meat in a slow cooker? So, chickpeas, as for any other dish, soak and boil. Onions and carrots clean, chop. Add butter, vegetables to the multicooker bowl and, in the “frying” or “baking” mode, pass a few minutes until half cooked.
Cut the meat into slices, lay out to the vegetables, without changing the regime, stew all together for another 20 minutes. Then you can add boiled chickpeas, tomato paste and water. Water needs to be poured so much that all products are covered by 2-3 cm..
We change the mode to “extinguish”, and wait another 2.5 hours until the slow cooker gives the “Done” signal! It turns out very tasty and satisfying, so if you want you can reduce the number of products.
Hummus: Homemade Recipe
Hummus is a classic Jewish and Arabic appetizer, but having all the necessary products on hand, it is easy to make at home..
- chickpeas dry – 1 cup;
- sesame and cumin seeds – to taste;
- lemon – 1 pc .;
- garlic – 1 pc .;
- walnuts – 100 g;
- olive oil – 80 ml;
- salt and other seasonings to taste.
Cooking time: 10 minutes. Caloric content of dishes per 100 g: 300 Kcal.
How to make hummus from chickpeas? Well soaked and boiled in advance chickpe knead to a puree figurative state with the help of a blendor or tolkushki.
Also chop the nuts and mix in the mashed potatoes. Add garlic, pressed through the press, salt, spices, seeds.
Mix. Squeeze the juice from fresh lemon into the dish, add olive oil. Stir gently again..
Now hummus is ready, you can serve with tortillas or peanut bread.
For those who are not familiar with this bean, which is different from ordinary peas, the presented recipes will be a good help to include chickpeas in your diet. Moreover, there will be no problems with the purchase of chickpeas.
Today, chickpeas can be bought in almost every supermarket, in vegetable markets, ordered on the Internet any kind and color.
Given the exotic nature of the product, the cost will be relatively not high – one package of chickpea is more expensive than a pack of ordinary peas, only 20-30%, but the benefits of chickpeas will be much higher.