Checkout
Cart: $0.00 - (0 items )

The Chickpeas Cookbook – 101 Recipes


Not Enough Time To Read The Full Article? Click here to get this post in PDF

Chickpeas, also known as garbanzo beans, is a member of the legume family. It is grown in the countries of the Middle East. Unlike other canned foods, beans retain almost all properties after conservation and remain an excellent source of protein, carbohydrates, and fiber.

 

Chickpeas are a universal product. It is the main component of many Oriental and Indian dishes, including curry, hummus, and falafel. Chickpea goes well with other products, so it is added to soups, salads, sauces, and snacks. It is rich in protein and will be an excellent substitute for meat in a vegetarian diet. (1, 2, 3)

Chickpeas

 

 

As a rich source of vitamins, minerals, and fiber, chickpeas improves digestion, helps reduce weight, the risk of developing heart disease, type 2 diabetes and certain types of cancer. Chickpeas support bone strength. Calcium and phosphorus are essential for proper bone mineralization. Vitamin K improves calcium absorption. Chickpea protein helps build muscle mass and enhances cell health.

 

Beans are rich in fiber, which is necessary for diabetes. People with type 1 diabetes reduce their blood glucose levels with fiber. In people with type 2 diabetes, higher fiber intake normalizes sugar, lipids and insulin levels. Chickpea protein is also useful in type 2 diabetes. (1, 2, 3)


The compounds contained in chickpeas, not only nourish the body with nutrients but also help to monitor the figure. This is mainly due to fiber, which provides long-term satiety and, therefore, helps to maintain physical strength during fasting, as well as to keep under control the pernicious snacks – the main enemy of a slim figure.

 

For some, this may be an incredibly pleasant surprise, but chickpeas help combat stress. How? It contains a large amount of tryptophan – an amino acid that is vital for obtaining a neurotransmitter essential for us to – serotonin, called “the hormone of happiness.” This pea has a positive effect on the cardiovascular system, reducing the amount of “bad” cholesterol and glucose in our blood. (1, 2, 3)

 

 

Chickpea, like most of its relatives, has a high content of protein and fiber. At least two-thirds of the fiber contained in it are insoluble fibers. It is a type of fiber that the human digestive tract does not absorb. Thus, cellulose passes unchanged into the large intestine, and only there is it broken down into short-chain fatty acids – acetic, butyric, and propionic. These compounds are absorbed by the cells lining the walls of the colon, and then they are converted into energy.

 

The researchers noted subtle differences in the structure of chickpea fiber and decided to compare its effectiveness with the action of other fibrous plants. To this end, they researched two groups of participants. Both of them were supposed to consume about 30 grams of fiber per day: one – chickpea fiber, and the other – fiber from other sources. (1, 2, 3)

 

The experiment showed that the fiber of chickpea contributed to better metabolism of fat in the blood, reduced the level of total cholesterol and triglycerides. Fiber fibers contained in mutton peas are also useful for the functioning of the intestine, which confirms the thesis that chickpea is one of the essential elements of its hygiene and cancer prevention.

 

110 Delicious Chickpeas Recipes

 

Take a peek at a few of the recipes you can find inside!

Spiced Chickpeas

Chickpea Salad

Chicken Pita and Yogurt Casserole

Mediterranean Vegetable Stew

Jean’s Super Salad with Ginger-Citrus Dressing

Hearty Chicken Vegetable Soup

Delicious Chickpea Curry

Chickpea Soup

Simple Roasted Chickpea Snack

Basil and Pesto Hummus

Shortcut Minestrone

 

The fiber contained in this plant reduces the “introduction” of sugar into the blood. In turn, fat and protein slow down the digestion of food, which may seem a disadvantage for those who prefer easily digestible food.

 

However, the secretion of insulin, which is responsible for the level of sugar, is more controlled when food passes more slowly through the digestive system. All these components ultimately affect the glycemic index of chickpea (a portion of boiled chickpea has an index of 30). This is good news for anyone who cares about appropriate blood sugar levels (for example, diabetics).

 

Chickpeas

 

Chickpea is vital in the prevention of cardiovascular diseases (coronary heart disease including). The inclusion of beans in the daily diet is enough to reduce the concentration of “bad” cholesterol and triglycerides in the blood during the month. The beneficial effects of chickpea on the cardiovascular system may be due to various factors. Undoubtedly, this, among other things, the merit of soluble fiber, which is part of the pea fibers. This type of fiber is closely related to the protection of heart health.

 

Chickpeas are also a unique combination of antioxidants that strengthen the walls of blood vessels. It is worth mentioning the presence of unsaturated fatty acids that support the normal functioning of the cells of the cardiovascular system.

 

 

Chickpea beans have a pleasant nut-buttery flavor and a creamy texture. They are the main ingredient in many dishes, such as hummus, falafel, and curry. Chickpeas can be eaten in various forms: in the form of whole grains (added to soups, salads, vegetable dishes) and pastes mixed with olive oil and spices. It is worth noting that dishes and legumes will be better if left for a few hours in the fridge and then reheated. (1, 2, 3)

 

Chickpea dishes are extremely popular in Israel. Famous fried spicy chickpea balls called “falafel” can be enjoyed at every diner in the Holy Land. Falafel is a national dish of Israelis. However, history shows that the Egyptian Copts invented it, with which chickpea balls helped to maintain their strength during Lent. Still, because it is delicious and satisfying: it replaces meat in its nutritional and taste qualities.


Back to top