Chickpeas, also known as Italian peas or chickpeas, is one of the oldest crops in the worldwhose presence has already been recorded in documents from the Bronze Age and in biblical records. In ancient traditions, it symbolized prosperity and abundance, which resulted in both its unique nutritional properties and the ability to storage long -term storage without quality losses.
The earliest traces of cultivation come from the Middle East and the Mediterranean swimming pool, where chickpeas form the basis of the diet over 10,000 years ago. Its spherical, slightly rough seeds stand out subtle, nutty tastewhich fits both dry dishes and sweet baking.
Despite the development of food storage technology and the huge availability of various products Chickpeas still occupy an important place in kitchens around the world. It is used to prepare hummus, falafels, vegetable stews, plant pies or baked snacks. Its popularity results from high nutritional value, a beneficial effect on health and exceptional culinary versatility. Chickpeas remains an example of an ingredient that works well in everyday cooking and in the diet of people about specific nutritional requirements.
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A portion of 100 grams of cooked seeds provides About 160 kilocaloriesand at the same time contains over 8 grams of protein and about 7-8 grams of fiber. It is this combination that makes it chickpeas are full for a long timewithout burdening the daily caloric balance. Chickpeas can be successfully used as the main protein source in plant diets or as a valuable addition in traditional menus.
Among the vitamins, it occupies a special place folic acid: 100 grams of cooked chickpeas covers almost half of the daily demand of an adult. The presence of others group B vitaminsas well as minerals such as iron, zinc and copperit makes her support for the functioning of the nervous and immune systems.
The important advantage of chickpeas is low glycemic index (IG), which in the case of cooked grains is around 28-30. This means that its consumption does not cause rapid fluctuations in blood glucosewhich is particularly beneficial for people with type 2 diabetes or insulin resistance. The carbohydrates present in it are mostly complex, which translates into slower digestion and even release of energy.
Dietary fiber supports not only glucose metabolism, but also improves bowel functionpreventing constipation and supporting bacterial flora. The content of potassium, phosphorus and magnesium has a positive effect on the functioning of the cardiovascular system and bone mineralization. This combination of ingredients means that this product is used not only in clinical dietetics, but also in daily nutrition of physically active people and seniors.
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Although chickpeas are mainly associated with a plant diet, it can also be successfully enriched by the menus of people eating animal products. Its composition makes it work well as a complement to meals with a high nutritional value, regardless of the nutrition model. It can be used both as an independent source of protein and an addition to dishes in which the balance between macronutrients counts.
The valuable property of chickpeas is the iron content in non -ham, which – in combination with products rich in vitamin C – supports the production of hemoglobin and prevents anemia. This is particularly important for people limiting meat consumption or exposed to deficiencies, e.g. pregnant women or convalescents.
Regular consumption of chickpeas is conducive to maintaining a normal body weight – People who include her in the diet less often suffer from overweight and obesity. In addition, the tryptophan contained in it, which is a precursor of serotonin, supports the adjustment of the mood and rhythm of sleep. In the case of people with a sensitive digestive system, it is worth remembering to properly prepare chickpeas – soaking for several hours, cooking in fresh water and the addition of herbs such as cumin or bay leaf help minimize the risk of flatulence.
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The most recognizable example of the use of chickpeas is hummus – smooth paste from cooked seeds, sesame (tahini), olive oil, lemon and garlic, whose popularity has long gone beyond the Middle East. It can act as a spread for bread, a vegetable dip or a wrapper additive, as well as a base for more complex flavored compositions with baked vegetables or herbs. An equally classic dish is falafele – fried or baked balls based on raw, previously soaked chickpeas, ground with onions, coriander, parsley and cumin. Their expressive taste and crispy structure make them eagerly chosen as a main course in a plant version, as well as a ingredient of pity, burger or salad.
However, the culinary potential of this plant definitely goes beyond the Middle Eastern cuisine. In European regulations, it often appears as addition to vegetable soups, single -pot dishes and casseroleswhere he can successfully replace potatoes or rice. Its soft, creamy consistency after cooking makes it great in plant pies, stuffing for dumplings or croquettesand even in sweet pastriessuch as brownie or muffins.
It is also worth paying attention to aquafabę – liquid remained after cooking or draining canned chickpeas, which thanks to the content of proteins and starch Perfectly imitates beaten egg protein. This solution is widely used in a vegan diet, including for preparation without, mayonnaise and mousses. Thanks to this, people excluding animal products do not have to give up textures and culinary techniques known from the classic kitchen.
Source: NowowoPuje.pl
