Chickpeas are the most commonly used legume to replace beans in your regular diet, and to do so you need to preserve their nutrients.
Surely, you know the chickpea legume. Still, there is a possibility that you have never tried it. However, it is worth knowing that it is also known as the grain of happiness, and is one of the main ones chosen to replace beans in the diet.
Furthermore, chickpeas are a source of tryptophan. This amino acid basically stimulates the production of serotonin, the hormone responsible for the feeling of well-being.
Therefore, the effect of this food on the brain is the same as chocolate. The bonus, however, is that legumes are lower in calories and contain no fat.
Furthermore, the food is especially good for women. This is because it is a source of phytoestrogens, which help with hormone replacement during menopause. Vitamin B9 contributes to female fertility.
Still, it is one of the best sources of vegetable protein, making it a great alternative for vegetarians and vegans. In fact, chickpeas are also rich in minerals, such as calcium, iron, phosphorus, potassium and copper. Magnesium is also another of the nutrients most present in food, which makes it important for the immune system and cardiovascular health.
Finally, preparing the food is very simple, as you can see below.
How to cook chickpeas
Firstly, there are no great mysteries when it comes to cooking chickpeas. The first step, of course, is to wash the grains well, to eliminate any dirt or stones.
Furthermore, it is necessary to soak the grains in cold water for 12 hours. Consequently, the grain will be hydrated, facilitating cooking and ensuring a standard texture. Another advantage of soaking it is that it reduces its ability to cause flatulence (gas), just like in the case of beans.
Pressure cooker
First, place the grains in the pressure cooker and add clean water. It is necessary to cover the grains up to about four fingers up.
Then, add salt to taste and a drizzle of olive oil. Furthermore, it is important to cover the pan tightly and let it cook for 15 minutes. The end result will certainly be what you want.
Common pan
After soaking for 12 hours, place the chickpeas in a large pan. Then, cover with water until twice the amount of grains and cook over medium heat until it boils.
Then, lower the heat, cover the pan and let it cook for at least an hour, until the grains are soft. Finally, drain and let it cool.
Microwave
Again, after 12 hours, drain the water and place it in the microwave in a covered bowl, with a little salt, water and bay leaves. Then let it cook for 8 minutes.
Drain again, remove the bay leaves and let it cool. Furthermore, to remove the skin from the chickpeas, press the grains with your fingertips until all the skin comes off.
Now that you’ve learned how to cook food, how about learning how to make the most popular recipe with legumes?
Hummus Recipe
Ingredients
- 1 cup chickpeas (tea)
- 1 cup tahini (tea)
- Juice of 1 squeezed lemon
- 1 small clove of garlic
- 1 teaspoon cumin powder
- Sea salt
- 1/4 cup (tea) olive oil
- Grain cooking water
Preparation mode
After cooking the grains (in one of the three ways we teach in the article above), sift the grains and reserve the water. Then, grind the chickpeas well in the processor.
Then add the tahini, lemon juice, cumin and olive oil. Blend until you reach the texture you prefer. If it is too thick, add a little of the grain cooking water.
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Source: Jasmine Alimento
Featured image: Diabetes UK
