Chickpeas properly prepare and healthy to enjoy

Chickpeas belong to – as well as peas, lentils, and beans – the legumes. They have a slightly nutty taste and is suitable as a side dish, a Soup or for salads. In an oiled pan, you can roast them like nuts. The most famous of chickpea specialties are Falafel and Hummus.

The name chickpea is derived from the Latin word Cicer for pea from. The chick pea is actually a pea-pea – and, although from a Botanical point of view, not closer with the pea related.

Chickpeas have a lot of valuable ingredients

Chickpeas deliver plenty of high quality protein (Protein) and carbohydrates, many of which are indigestible (i.e., fiber) are. Thus, they saturate well and long lasting, the blood sugar concentration increases only slowly and stimulate the digestion.

Tip for the preparation: Vegetable protein for the human body not as well usable as animal. However, if you are in a meal of various vegetable protein sources combine (e.g., chickpea with cereals such as bread, pasta or rice), increases the value of the protein.

In addition, included chickpeas, have high amounts of vitamins and minerals , especially:

  • B-vitamins such as thiamine, Riboflavin, and folic acid, as well as
  • Potassium, Magnesium and iron.

Tip for preparation: B-vitamins are sensitive to heat, so that ready-to-eat chickpeas because of their long cooking time is not much of contain. In addition, the body needs additional Vitamin C to be able to plant iron recycling. Therefore, it is advantageous if the chickpea meal with fresh vegetables to prepare – for example, with peppers, celery and carrots.

Beware of raw chickpeas

Not all of the ingredients, chickpeas, are healthy. In the raw state, are the legumes also harmful: in larger quantities, eat, can, for example, certain nutrients are not so good record and gastro-intestinal complaints or even symptoms of Poisoning develop.

This is mainly due to the toxic substance called Phasin, the to the group of Lectins is part of. These are protein compounds that cause the red blood cells clump together, and thus, no more oxygen can be transported. Possible consequences include inflammation, water retention and bleeding in the bowel.

Tip: a Question of raw chickpeas to eat! Lectins, however, are sensitive to heat, so cooked chickpeas are completely free of it.

Dried chickpeas or canned chickpeas?

Chickpeas in raw dried Form , as well as pre-cooked as to fully preserve in the glass or in the can.

Dried chickpeas are durable for years. Best to keep them in the original packaging or in a well-closed container in a cool, dry place, protected from light.

However, you have to soak dried chickpeas before cooking for hours. If this is to long take the can on canned food use: The chickpeas out of the can or the glass can be used. (Note: canned food after Opening within 1 to 2 days to consume.)

Chickpeas soak: So it goes

Dried chickpeas have a very long cooking time. This is reduced if you soak the chickpeas before. To do this, you will need about three times the amount of water and a large enough pot (because in the water sources of the pulses strongly).

Tip: The recommended soaking time is eight to twelve hours. Best to soak the chickpeas simply overnight a.

Soaking water use or discard?

If you discard the soaking water will be lost, although the dissolved nutrients. But the chickpea is also non substances – such as non-digestible carbohydrates that can cause digestive problems dissolve when Soaking.

Therefore, it is – especially for sensitive people – it is more appropriate, the soaking water to discard (the same is true for the liquid in the canned), add the chickpeas, thoroughly rinse and Cook in fresh water to refill: So is the pulses better tolerated and included, according to the Cook guarantees no harmful substances.

Tip: If the soaking water prefer to use, then you should definitely heat up, with a view to possibly existing germs and harmful substances harmless to make.

Chickpeas cooking

The cooking time of chickpea is about one and a half to two hours. Cooking does not destroy only harmful ingredients in the legumes, but also the bitter substance Sapin.

Tip: So that the chickpeas cook faster , you can you directly to salt: the salt helps during the cooking process, the cell structures loosen up. However, you should admit acid-containing ingredients (e.g. vinegar, lemon or tomatoes) at the end of the cooking time because the acid hardens the cell structures.

You can reduce flatulence

As legumes have chickpeas typically have a flatulent effect. This is due to the high proportion of indigestible carbohydrates. Because the human body cannot break them down in the small intestine, the large intestine: bacteria make up the gut on you, where gases (such as carbon dioxide, methane, and hydrogen) are formed.

However, if you prepare follows the chickpeas as is, reduce the risk of bloating:

  • Soaking do not use water or canned chickpeas in the canned liquid discard
  • The cooking water half way through the cooking time for fresh water replacing (caution: water should be hot, otherwise the chickpeas burst)
  • Baking soda to the cooking water
  • At the end of the cooking time generously with spices or herbs to spice – for example, with anise, savory, Dill, fennel, caraway, marjoram, parsley, rosemary or thyme (cumin may also cook all the time)
  • Cooked chickpeas puree

Sources

Online information of the German Federal centre for nutrition: www.bzfe.de (retrieval date: 5.11.2019)

Chickpeas – Oriental powerhouses. Online information of the Hessian Ministry for the environment, climate protection, agriculture and consumer protection: verbraucherfenster.hessen.de (March 2019)

Centre of excellence for nutrition at the Bavarian state Institute for agriculture (ed.): Legumes: Small power packs – versatile and contemporary. Online information of the competence center for nutrition (KErn): www.kern.bayern.de (August 2018)

Legumes – hidden diversity to discover. German society for nutrition e. V., Bonn, 2016

Chickpea cultivation and exploitation. Bavarian state research center for agriculture (LfL), Freising-Weihenstephan, 2014

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28.01.2019

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