Calorie chickpeas, useful properties. What to cook from chickpeas
Despite the fact that in the shops you can now buy various products, not many Russians know what chickpeas are. And if they see very large peas of a light beige color, in shape resembling a peeled hazelnut or an owl's head with a beak, then they do not know what this legume is called. But chickpeas are known in the world almost from the Bronze Age. This thermophilic plant has many names. He is called bubble, shish, Nahat. But the most common names are Turkish or lamb peas. The latter is due to the shape of the beans, which resemble the head of a lamb. In this article we will consider the benefits and harm of chickpeas. We study its caloric content with different types of heat treatment. We also tell you what to cook from chickpeas. This legume grows well in Eastern Europe, although Central Asia is its birthplace. Chickpeas are widely used in the Middle East. World-famous dishes such as falafel and hummus also contain chickpeas.
The history of the spread of chickpeas
The most ancient evidence of the use of this kind of legumes in food belongs to the Bronze Age. On the territory of Iraq was found the parking of ancient people who, without a doubt, prepared dishes from it. In Europe, petrified chickpea grains have been found in Greece. As scientists found out, they were raised seven and a half thousand years ago. In the tomb of Akhenaten on one of the frescoes depicted Pharaoh, holding an escape with chickpea pods. Probably, in ancient Egypt, this plant symbolized male power. In ancient times, chickpea was used not only as food, but also as a medicine. And not only because people guessed about the high caloric content of chickpeas. Hippocrates believed that chickpeas should be eaten regularly for skin diseases. A Roman physician Dioscorides Pedani recommended to use young grains to improve the performance of the gastrointestinal tract. Since the climate of Russia is too harsh and wet for this type of legumes, the national cuisine does not use it. But what prevents us from buying chickpeas in a store or on the market and preparing various tasty dishes from it?
What is the difference between chickpeas and peas?
These two plants are really relatives.But it is very far. Both common pea and chickpea belong to an extensive legume family, as well as beans and soybeans. The difference between plants can be determined by the pod. At chickpea it is short, dark in color, bloated, with a rough and rough surface. It makes no sense to describe ordinary peas - it is familiar to many. It has green long and smooth pods. But the most important difference between the two plants is the high caloric content of chickpeas. The nutritional value of ordinary green peas is only 81 units per hundred grams of product. And his “Turkish namesake” has a caloric content of 364 kcal. So for a resident of the Middle East, you can paraphrase the famous Slavic saying “For the poor and honey-mushrooms — meat”: “For beggars, replace chickens with lamb”. Indeed, chickpea is often used as a saturating element in various dishes. Vegetarians and vegans use it instead of meat, because chickpeas saturates the body with protein.
The benefits of chickpea
This plant has long been used not only as a food product, but also as a medicine. Indeed, modern studies show that chickpeas contain many useful substances.And not only in the seeds (peas), but also in other parts of the plant. For example, young seedlings of chickpea have high-quality fats and proteins, calcium, fiber, potassium and magnesium, vitamins A and C, essential acids tryptophan and methionine. This part of the plant has a low calorie content. And in the leaves of the chickpea contain valuable acids: malic, citric and oxalic. But, of course, we are most interested in the benefits and harm of chickpeas. Thirty percent in it accounts for protein, which is close in quality to the egg. Another 60% are nutritious carbohydrates. Calorie chickpea due to its high content of oils (up to 8%). According to this indicator, of all legumes, it is second only to soy. In the grains of chickpea is a number of nutrients and vitamins (A, family B, C and PP).
Who should eat chickpeas, and who better to refrain from its use
Chickpeas have high nutritional and energy value. But since the product is slowly absorbed by the body, it does not increase blood sugar levels. Therefore, chickpeas can be used by people with diabetes. Doctors have found that, despite the high calorie content, chickpeas strengthens the walls of blood vessels. There is no harmful cholesterol. And because the product will be useful to cores.But who needs to use Turkish peas metered, it is for those who vigilantly follow the thinness of their waist. If you have already decided to treat yourself to crunchy falafel or hummus, give up other nourishing products. Even a small portion of the dish of chickpeas can dull the feeling of hunger for a long time.
What to cook from chickpeas
Chickpeas are a frequent visitor on the tables of people living in the Mediterranean. Its high gastronomic qualities fully correspond to the benefits of the product Chickpea beans have a pleasant nutty flavor. Chickpeas can be cooked, roasted, stewed, canned, made from it flour. It is therefore not surprising that the culinary books of Mediterranean cuisine contain many recipes for delicious chickpea dishes. If you boil the beans and grind to a state of uniform mashed potatoes, you get a hearty Jewish snack hummus. Chickpeas and dishes from it have spread to the east of the Mediterranean. Arabs cooked chickpea falafel, crispy vegetarian patties. Ground meal is widely used in Indian cuisine. In Italy, farinats are baked from it. In the Philippines, chickpea beans canned in syrup.This dessert is the basis for halo-ice cream.
It is known that if the product is cooked, then its nutritional value will decrease, since part of the calories will go into the water. Therefore, if you follow the figure, cook vegetable soup with the participation of chickpeas. The calorie content of cooked chickpea will be almost tripled and will be (depending on the variety) 120-140 units. The nutritional value of the soup will be even less. After all, we will add only low-calorie vegetables: carrots, bell peppers, some potatoes. Nut (200 grams), like other legumes, should be soaked overnight before cooking. After washing it again, we will fill the peas with two liters of water. Nute is boiled for about an hour. Add two diced potatoes. If necessary, add water and salt the dish. We continue to cook under the lid. On a small amount of vegetable oil fry chopped carrots and two peppers. Vegetables sprinkled with turmeric and other favorite spices. Add fried in the soup. At the end of the preparation we throw the bay leaf, add to the taste.
Yoghurt soup (Turkish cuisine)
For this dish, chickpeas need to boil in advance.We will need one and a half glasses of ready chickpeas. The relatively high calorie content of boiled chickpea in the soup will drop even more - up to 60 units.
In a saucepan, mix a glass of natural yogurt and an egg. Three tablespoons of flour diluted with a small amount of water. Stir so that no lumps remain. Add to yogurt. Pouring boiled chickpeas. Put the pot on medium heat. Gradually add a liter of water or broth. When the soup starts to boil, let's let it boil for about five minutes until thick. In a skillet, melt 30 grams of butter. We sprinkle a pinch of chili peppermint, tarragon. Warm up for half a minute. Fill this soup. Done!
Farinata (Italian cuisine)
These chickpea tortillas are usually consumed instead of bread, snacking on soups. To get flour, simply grind the chickpeas in a home coffee grinder. Then sift through a sieve, and large particles will leave. We will need one hundred grams of flour. Pour 300 ml of warm water into a high dish. Gradually add chickpea flour, all the while stirring and whipping. Pour in the dough and a half to two tablespoons of olive oil. Salt, add spices, mix.Leave the dough for several hours at room temperature. Onion (best purple) thin we will cut the rings. A thick cast-iron pan with a removable handle will be smeared inside with vegetable oil. Pour dough. Put the onion rings on top. Send in a hot oven. Bake at a temperature of 220 degrees for about twenty minutes.
Hummus (Jewish cuisine)
This dish is a chickpea porridge, complemented by various spices. In Israel, humorous mass is added to the tahini mass, but it is too expensive with us. However, you can do without it. Beans chickpeas (125 grams) should be soaked overnight. Then we will merge liquid and we will put to boil in clear water. Cook until the peas are completely softened - an hour and a half. Three tablespoons of white sesame seeds grind in a coffee grinder. Boiled chickens strain. Add ground sesame, two tablespoons of lemon juice and four - olive oil. Squeeze to the total mass through the press two or three cloves of garlic. Beat with a mixer or immersion blender. Salt, season with black pepper, sweet paprika. Let's serve hummus to the table with freshly baked flat cakes.
If you refrain from eating meat, cook chickpea patties. Calorie dishes are quite high due to the peas and rice.One hundred grams of chickpeas to pre-soak, boil until cooked and knead tolkushkoy for mashed potatoes. Young zucchini should be wiped finely, put under a press, drain the formed liquid. To chickpese puree add chopped onion. Squeeze out two garlic cloves. Transfer to chickpea zucchini. Stir. Season with minced black pepper, grated ginger and orange zest, pour in soy sauce to taste, add salt. In a lot to drive an egg. Stir again. If the stuffing is too thin, add a spoon or two of flour. Cut the hard cheese into small pieces. Put each in the middle of the patties. They need to roll in flour, semolina or breadcrumbs and fry in vegetable oil until golden brown. Ready cutlets cover and steamed for five minutes.