The chickpea is a kind of highly appreciated legume since ancient times in the kitchen. It is the seed of the chickpea plant (Cicer arietinum).

There is no unanimity when it comes to pointing out its origin: some place it in the Mediterranean basin and others in Western Asia. In any case, it dates back to prehistoric times, since signs of its presence have been found in pre-Neolithic excavations in Sicily.

Furthermore, it is known to have been well known in ancient Egypt, Babylon, Persia and India, where it is still known. used by ayurvedic medicine to combat skin diseases.

The chickpea was also a common food for the Greeks, Romans and Carthaginians. Precisely the latter were the ones who introduced it to Spain.

Types of chickpeas

Of among the chickpea varieties that can be found in Spainthe most consumed chickpea is the Castilian, of medium size, spherical shape and yellowish color.

There is also the white chickpea, thicker and elongated, with marked grooves and a light yellow color. It is grown mainly in Andalusia and Extremadura and is highly appreciated for its quality.

Another Spanish variety is veiny chickpea Andalusian, thick and elongated, with a strong flavor, basically grown in Granada.

He predosillano chickpea, typical of Andalusia and Castile, it is small in size and round in shape.

Nowadays, lMost of the world’s production is concentrated in India and Pakistanalthough important crops are also found in Lebanon, Syria, Türkiye and Iran. In South America, the chickpea plantations of Argentina, Colombia and Chile stand out.

Properties of chickpeas

An essential legume in traditional stews, the chickpea stands out for being a notable source of slow absorption carbohydrates, that produce a gradual assimilation of glucose.

This prevents imbalance of sugar levels and generates constant energy.

His protein contribution It is also interesting (20%), although these are incomplete proteins due to the lack of the essential amino acid methionine.

This is easily compensated if there are other protein sources in the same meal. The combination of legume and cereal (for example, chickpea and rice) the quality of its proteins increases.

Its richness in fiber It improves intestinal transit and contributes to an even slower absorption of carbohydrates.

Chickpeas have many minerals, especially calcium, phosphorus, iron, potassium, zinc and magnesium and is especially rich in vitamins B1, B6 and folic acid.

Its lipid content is somewhat higher than in other legumes.except soybeans. The presence of unsaturated fatty acidsoleic and linoleic. Presents a low fat content (3.5%), healthier than meat.

For all that has been said, it can be considered a energy food that provides 305 calories per 100 g.

Organically produced chickpeas stands out for a higher total mineral content and, individually, potassium (21% more) and zinc (16%).

Protein and fat levels are lower in organic chickpeaspossibly due to the effect of synthetic nitrogen fertilization from non-ecological production.

This makes 100 g of non-organic chickpea be 5% more calories.
The proportion of monounsaturated fatty acids, mainly oleic acid, is higher in the organic chickpeawhich therefore presents a better fat profile than non-organic chickpea.

Macronutrientseco chickpeaNon-eco chickpeaEnergy314 cal331 calCarbohydrates53.2 g49.2 gProteins17.6 g19.3 gFats3.4 g6.3 g• monounsaturated35.9%29%• polyunsaturated55.6%58%• saturated12.8%13%

Micronutrientseco chickpeaNon-eco chickpeaPotassium1,270 mg1,000 mgCalcium350 mg143 mgMagnesium119 mg122 mgPhosphorus380 mg310 mgZinc2.3 mg2 mgWater7.8%7.3%Fiber15 g15 g

* Information provided by Professor Lola Raigón, PhD in Engineering
Agronomist expert in organic farming and the health effects of these crops.

Health benefits of chickpeas

Its complete supply of vitamins and minerals favors various functions.
High levels of calcium, phosphorus and magnesium exert a protection of bones and teeth, as well as the nervous system, emphasized by the presence of B vitamins.

Its great richness in potassium, iron and folic acid favors cardiovascular health and pregnant women. And the trace elements zinc and selenium, together with beta-carotene, have antioxidant and anti-inflammatory action.

Chickpeas are a food suitable for all types of people.but in some cases its consumption becomes more convenient.

To overcome fatigue

Its contribution of carbohydrates and proteins make it very suitable for states of asthenia, children, adolescents and people who make physical efforts, like athletes.

In case of diabetes

It is an energy food due to its richness in carbohydrates (around 50%). But since they are not simple, but complex, glucose delivery is slow and progressive. Chickpeas, then, are well tolerated by diabetics

To regulate blood pressure

Due to its high potassium content and low sodium content, chickpeas promotes diuresis or excretion of urine. This is beneficial in cases of high blood pressure, renal lithiasis (kidney stones) and when you want to eliminate excess uric acid.

Diuretic chickpea soup

The teacher H. Leclercone of the pioneers in the field of dietetics and phytotherapy, recommended a chickpea soup diuretic properties.

To prepare it, boil it in a liter of water for half an hour. 100 g of chickpeas and 150 g of barley flakes. At the end they add 50 g fresh parsley and, once the container is removed from the heat, the soup is left to infuse for about 10 minutes. It is taken at a rate of 3 cups a day.

Promotes digestion

The chickpea is good for the stomach. Due to its richness in fiber, it also helps the functions of the intestine, fighting constipation and intestinal parasites.

Antistress

Due to its notable content of magnesium, phosphorus and group B vitamins, necessary for the nervous and muscular system, chickpeas are suitable for coping with situations of psychophysical tension and stress.

Ideal for pregnant women

The content in folic acid It is remarkable. This vitamin helps prevent malformations in the fetus, making it a very suitable food for pregnant women.

The chickpea in the kitchen

Consistent and nutritious dishes

The chickpea offers many possibilities in the kitchen. As a legume, it allows the preparation of very diverse and consistent dishes, from stews and winter stews to summer salads.

Although the consumption of canned chickpeas is increasingly common, it is worth buying dry and cook it at home.

The texture is better, you can control the salt content, it is free of preservatives and other chemical additives, It is cheaper and above all its flavor is more aromatic and intense.

Being a consistent food, It should be taken in moderate quantities and preferably accompanied by cereals and vegetables. It is usually boiled with chard, spinach or cabbage, which further enhance its laxative effects.

What foods do they pair well with chickpeas?

The root vegetablessuch as carrots, turnips or parsnips, add flavor and texture, while They facilitate their assimilation.

Cereals, included in many traditional recipes, complement their nutritional values, especially if they are used in the appropriate proportion: one part of chickpeas for two and a half of cereal; In this way, proteins are adequately complemented, enhancing their assimilation.

Another good way to enrich a chickpea dish is adding algae, an invaluable source of minerals.

How to cook chickpeas

When cooking them, in addition to leaving them previously soak 10-12 hours with some coarse salt, keep in mind that, unlike other legumes, chickpeas should be added to the pot when the water is already boiling.

On the other hand, we must calculate the water carefully so as not to have to add more broth during cooking. If it had to be done, it would have to be always hot water so as not to stop the boiling, as the legume would harden. Cooking must be slow and uniform.

To cook 250 g of raw chickpeas you will need 2-3 liters of water.

Although it depends on the variety and age of the chickpea (the older, the longer it takes) and the quality of the water (tap water, with more calcium, makes softening difficult), usually lasts two hours. If you use a pressure cooker, the cooking time is much shorter.but it takes experience to know when they should be removed from the fire.

To prevent the chickpea skin from hardening, you must Add salt to the water towards the end of cooking.

In addition to being cooked, chickpeas can also be eaten sprouts, in salads or toasted in a pan or in the oven, as if it were a snack.

Another very interesting way to consume them is in the form of flour, widely used in the East. With this flour, called «besan», batters and fritter doughs are prepared and it can be used to replace the eggs in the vegan potato omelet.

You just have to Mix the flour with a little water until the dough acquires a consistency similar to that of beaten egg. and proceed as if it were a conventional omelet.

Other delicious recipes are prepared with this legume, such as the traditional hummus or chickpea pate, very popular in the Middle East. It is made mashing cooked chickpeas with a little lemon and olive oil. Water is added until a creamy consistency is obtained. Sprinkled with paprika and is served with pita bread

The falafelsfried balls made from chickpeas, onion, garlic, parsley and cilantro, are a popular recipe among Jews and Arabs. They are exquisite bathed with a yogurt sauce.

How to prevent chickpeas from causing gas

The chickpea is attributed the disadvantage of causing flatulence. The explanation lies in the presence of complex carbohydrates combined with his fiber richness.

However, this can be avoidedat least in part, if before cooking the chickpeas They are washed with plenty of water and left to soak for a long time.

Once cooked, it is advisable crush its skin using a potato masher.

Another way of promote your digestion is to add a piece of kombu seaweed or some grass with properties carminativesuch as sage, thyme, coriander, savory or cumin.

To season the chickpeasin addition to the aforementioned herbs, also We can use bay leaf, parsley, sweet or spicy paprika and, of course, the garlicinseparable companion of chickpeas.

If you prefer to give the recipe a more exotic touch, the soy sauce or miso They are excellent condiments that will intensify the flavor of our stew.

How long do chickpeas last?

Despite Dried chickpeas usually keep for a long timeit is preferable to buy them in establishments where the genre is continually renewed.

chickpeas They must be purchased of a uniform size and color, and must be stored in a cool, dry place. to prevent…