Chickpeas, a member of the legume family – although many of us sang in kindergarten that they were “chickpeas, beans, lentils, black-eyed peas” – are a less commonly used ingredient in Hungarian kitchens. Now we would like to list a few reasons why you should get to know them if you haven’t already!
Excellent source of nutrients
About 2/3 of the nutrients in chickpeas are carbohydrates, but they are also high in protein and low in fat. 1 They contain a number of vitamins and minerals – such as folate , iron, phosphorus, copper and magnesium – and also contain useful dietary fiber.
Some research suggests that the quality of the protein in chickpeas is better than that found in other legumes, as they contain almost all of the essential amino acids (except methionine). 2 However, when combined with whole grains, you get a complete protein – even in a vegan meal! 3
It can help control appetite.
Chickpeas contain an optimal ratio of protein and fiber, which together slow down digestion, thus promoting a feeling of fullness. In addition, consuming protein can increase the production of hormones responsible for reducing appetite in the body. 4-7 For this reason, eating chickpeas can reduce daily or meal-specific calorie intake. 3,6,8 According to one study, people who regularly eat chickpeas are 53% less likely to become obese and have a lower body mass index than those who do not eat them. 9
May help maintain optimal blood sugar levels
This is due to its low glycemic index (GI), meaning it contains carbohydrates that are slowly absorbed. In addition, as mentioned earlier, chickpeas are a good source of protein and fiber, which also play a role in blood sugar control. Fiber slows down the absorption of carbohydrates, and eating protein-rich foods can help maintain healthy blood sugar levels in people with type 2 diabetes. 7, 10
Improves digestion
The fiber in it, when mixed with water, forms a gel-like consistency in the digestive tract, which can help healthy bacteria grow in the intestines — and prevent the overgrowth of unhealthy bacteria .
Cheap and easy to introduce into your diet
A notable feature of chickpeas is that they are very cheap and widely available. You can buy them dried or canned – both have a long shelf life. If you buy them dried, you need to soak them overnight before cooking, then cook them in a pressure cooker or saucepan until soft (it takes quite a while, maybe 2-3 hours on low heat before they are good). If you don’t have that much time in the kitchen, choose canned. You can make hummus, a filling salad, or a one-dish meal from them in a few moments.
+Tips for using chickpeas
If you buy dried chickpeas, use them within a year, because the longer you store them, the more they dry out, and the longer they take to cook until soft. When you soak them, give them plenty of room to swell, because they will increase in size by 2-3 times – this is worth considering when thinking about the portions you will prepare. Before cooking, replace the soaking water with fresh water, so the food you are making from it will not puff up. You can add baking soda to the cooking water, this will help them soften faster. If you do choose canned ones, make sure to only buy products with undamaged packaging!
