Why chickpeas are so good: benefits and harms for the body, methods of application and the best recipes

Chickpeas are called lamb or chickpeas. It is a popular product among nutritionists. After all, chickpeas are not only tasty, but have a high nutritional value, while being rich in vitamins and microelements.

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

The nutritional value

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

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

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

Chickpeas are also 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.

Useful properties of chickpeas for the body

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

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

Protein and lysine, which are responsible for building muscle mass, regenerating tissues, producing antibodies and enzymes, are abundant in chickpeas. There are separate benefits of this product for men and women.

For women

Due to the high iron content, chickpeas have a positive effect on the woman's body during menstruation, pregnancy and lactation, avoiding 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 useful properties, you should not get carried away with the use of chickpeas - it is too heavy for digestion. Once a week for pregnant women is the best option.

For men

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

For kids

Dishes made from chickpeas should be given to children with extreme caution. The child still does not have a strong digestive system, and the body simply cannot accept such a heavy product.

Introduce it into the child's diet gradually and preferably not in pure form, but by first adding half a teaspoon to any other dish. This applies not only to toddlers, but also to preschoolers.

Healing properties

Eating chickpeas and foods with its addition becomes a real cure for some diseases or at least makes life easier with them.

For weight loss and cleansing

Due to its high fiber content, chickpeas are excellent for weight loss.... Having the unique property of long-lasting satiety, fiber allows you not to snack once again, and high nutritional value - not to lose efficiency.

Important! Due to the high amount of carbohydrates, it is best not to consume chickpeas in the evening to maximize the benefits of the diet.

If desired, chickpeas are substituted for 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 intestine unchanged and is split only in the large intestine. Passing through the entire body, fiber cleanses it.

Lamb pea fiber not only cleanses the intestines, but also prevents the development of cancer, as well as 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 organs of the genitourinary system. Thanks to its use, the body quickly gets rid of edema (including under the eyes), the load on the kidneys is reduced, and the risk of stone formation is minimized.

The high content of manganese ensures the normal functioning of the reproductive system in women... And, as we 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.

For strengthening bones

Phosphorus, iron, zinc and other trace elements that make up chickpea have a beneficial effect on bone tissue, strengthening it... But it is the balanced use of these elements that is important here.

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

Prevention of the formation of malignant tumors

An especially valuable quality of chickpeas is a high selenium content in its composition... The production of enzymes in the liver, which we have already talked about, reduces the risk of cancer. Folic acid prevents cell mutation.

According to oncologists, the use of chickpeas is also beneficial because of vitamin C. It protects body cells from free radical damage... Oncologists have noted a reduced risk of colorectal cancer.

With diabetes mellitus

Fiber in peas reduces the amount of sugars absorbed from foods... Protein and fat slow down the digestion of food. At first glance, this may seem like a questionable 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 a great product for diabetics.

Sprouted chickpeas - benefits and harms

Sprouting peas is a fairly simple procedure, consisting of the following actions:

1. Rinse the beans, remove the spoiled ones.
2. Put in a container and cover with water at room temperature. Peas and water should be 1 to 2.5.
3. Cover with perforated cover 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 filled in new, completely covering the peas.
6. Rinse after 8 hours. Leave some water at the bottom of the container. Cover with a damp cloth (preferably gauze). Wait for sprouts to germinate.
7. After 12 hours, rinse again and cover.

You need to wait for the sprouts to reach two to three millimeters... If the chickpeas do not germinate, then rinse them more often - every 4 hours. This will eliminate acidification of the water. Sprouted lamb peas are stored in the refrigerator for no more than 5 days.

Benefit:

1. It is the sprouted chickpea that contains two important amino acids: cysteine ​​and methionine. They accumulate ascorbic acid.
2. Increases the body's defenses.
3. Improves metabolism.
4. Contains a huge amount of trace elements.

Such a product may be harmful for:

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

The use of chickpeas in traditional medicine

In folk medicine, chickpeas are widely used..

Mask for a youthful face

¼ cup peas pour water over. Leave it overnight. Add 1 tablespoon each of honey and olive oil. Mix everything. Apply to face for half an hour. Wash off with water.

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

• treating acne (washing face);
• treatment of seborrhea and dandruff (hair rinsing);
• elimination of bleeding gums (mouthwash).

From cough

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

In case of poisoning

Sprout beans. 2 tablespoons pour 1.5 cups of water... Cook over low heat for 10-20 minutes. Strain. It is necessary to drink the broth (the water left over 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 to use it for the elderly and very young children.

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

how eat lamb 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 consume:

1. Soak chickpeas in cold water only. Boiling water will begin to curl up the protein, and the peas will become hard. In this case, the swelling process from hot water will not accelerate.
2. Do not add salt during soaking and even cooking. It will make the chickpeas hard.
3. Cook not peeled. Hummus is an exception. To prepare it, you must first boil the peas for an hour, then remove the skin with your hands and cook again until tender.
4. After cooking, it is advisable to cover the bean porridge for half an hour with a towel and let it brew.

Interesting facts about other legumes:

Let's resolve together the dispute on the topic: "Are beans a protein or a carbohydrate?"

What are useful and harmful peas for humans

Biological features of peas, which are best known

Cooking recipes

Chickpeas taste like nuts, so many people eat it separately from other foods. But there are many ways to prepare delicious meals with chickpeas.

Hummus - chickpea pate

Ingredients:

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

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

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

Chickpeas with lamb

Ingredients:

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

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

Cut the lamb fat into pieces and melt in a frying pan until greaves. Remove greaves. Next, cook the whole dish in this melted fat. Fry pieces of lamb until golden brown, add spices and salt. Then add coarsely chopped onions and carrots. Fry until soft.

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

Cooking method: Soak chickpeas for 12 hours.

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

Lay out the rice, gently 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 is completely evaporated. Pierce the rice several times while cooking.

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

Let the finished dish brew for 10 minutes under the lid.

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. Blind small balls out of the mass and flatten them to form the 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 chickpeas. Pick up the salad with your hands and place in a deep bowl. Pour the chickpeas onto the leaves. Add chopped onion, cucumber, tomato halves.

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

Conclusion

Chickpeas are a decent product on your table. Having excellent taste and nutritional qualities, it also serves as the prevention of many diseases. Even cancer is less likely to develop in people who consume chickpeas.

If you have any serious illness, it is better to consult a doctor before using. Since this is a very high-calorie and heavy product for digestion, it has corresponding contraindications.