Chick peas protein for all!
How to get a protein stock up with chickpeas!
Chick peas are a real treasure for the organism and are an excellent source of plant protein.
Properties of chick peas
They are rich in protein, vitamins and minerals (beta-carotene, group B vitamins and minerals, phosphorus, potassium and magnesium), antioxidants, and also contain a percentage of linoleic acid, which prevents inflammation and acts at the cardiovascular level, lowering the levels of “bad” cholesterol.
Chick peas are also rich in fibres that guarantee the regularity of the intestine.
Chickpeas also contain folate, a substance that helps to keep low the homocysteine, an amino acid present in the blood which, when it reaches values above the norm, increases the risk of the onset of cardiovascular events such as stroke and heart attack.
Chickpeas do not contain gluten and are therefore also indicated for those suffering from celiac disease.
Chick peas are really widely used in the kitchen and can be cooked in many different ways such as soups, in salads, or as an ingredient in the fillings of vegetable pies and patties.
Some recipes with chickpeas are really famous such as the “Genoese farinata”, the sicilian briquettes (Panelle), hummus (the chickpea spread of Arab tradition) and falafel, the typical middle eastern “meatballs”. Some ingredients then increase the antioxidant effect of chick peas, as for example onions, or turmeric. They are rich in iron but to promote the absorption a food that contains vitamin Cmust be added to the chickpeas such as; as ginger or lemon juice, just like we do for lentils.
HUMMUS Recipe
Hummus is a eastern sauce based on chickpeas, and although it is a simple recipe it is very very tasty and can also be used as a dressing.
Ingredients:
100 g chickpeas
Some bay leaves
1 tablespoon olive oil
1 tablespoon sunflower oil
Half a clove of garlic
Juice of 1 squeezed lemon
Preparation:
Leave 100 g chickpeas soaked overnight, rinse and cook them in clean water with the addition of a bay leaf or a piece of kombu seaweed, for softening. After draining, blend and add a tablespoon of olive oil and a tablespoon of sunflower oil, half a clove minced garlic and a squeezed lemon. Add water if the cream is too dry. You can also serve with some mint leaves.
Nutritional composition of chick peas
Both dry and boiled chickpeas contain about 120 kcal per 100 g. They are the third most consumed legume in the world. The chickpeas and their proteins are also known as the meat of the poor or of vegetarians because they rich in carbohydrates and proteins.
100 g chickpeas also contains:
Water 63,60 g
Carbohydrates 18.9 g
Sugar 1,3 g
Protein 7 g
Fat 2,4 g
Cholesterol 0 g
Total fibre 5.8 g
Sodium 5 mg
Potassium 302 mg
Iron 2.2 mg
Calcium 58 mg
Phosphorus 148 mg
Magnesium 37 mg
Zinc 1.7 mg
Copper 0.3 mg
Selenium 1 µg
Vitamin B1 0.2 mg
Vitamin B2 0.04 mg
Vitamin B3 0.9 mg
Vitamin A 4 µg
Vitamin C trace
Take a look at our tried and tested method: Anti-Diet
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