Chickpeas are a popular ingredient among vegetarians and fitness enthusiasts due to their high nutritional value. They are packed with a variety of plant proteins, amino acids, vitamins, and crude fiber.
They contain over 10 types of amino acids, including all 8 essential amino acids necessary for the human body.
Chickpeas contain twice as much pure protein content as oatmeal. For every 100 grams of cooked dry chickpeas, water accounts for 60%, and they provide 8.9 grams of protein, 2.6 grams of fat, and 27.4 grams of carbohydrates, providing 686.5 kilojoules of heat.
Moreover, chickpeas are rich in folic acid, potassium, magnesium, phosphorus, zinc, copper, vitamin B1, and niacin. They are an excellent source of fiber, which helps to promote digestive health.
Chickpeas also have significant effects on blood and calcium supplementation, making them an ideal food for patients with diabetes and hypertension.
Chickpeas are high-nutrition legumes, containing various plant proteins, amino acids, vitamins, crude fiber, calcium, magnesium, iron, and other essential nutrients.
They are also rich in at least 18 types of amino acids, including all 8 essential amino acids that the human body needs but cannot produce on its own. They are also an excellent source of trace elements like calcium, zinc, magnesium, and phosphorus.
Chickpeas contain up to 350 mg of calcium, 320 mg of phosphorus, 47 mg of iron, and a vitamin C, B1, and B2 content of up to 12 mg.
In a comparative study, chickpeas have been found to have the highest protein efficacy ratio, bioavailability value, and digestion and absorption rate indicators compared to other legumes, earning them the title of "king of beans."
Chickpeas have a chestnut-like aroma and are a staple in diets in places like India and the Middle East. They can be prepared in various ways, such as steaming, boiling, frying, or baking, making them a versatile ingredient.
A popular recipe is Chickpea Croquettes.
Ingredients:
- 1 cup dried chickpeas
- Water for soaking and boiling
- 2 egg yolks
- Pinch of salt
- Bread crumbs
- Oil for frying
Instructions:
1. Soak the dried chickpeas in water for 6-8 hours.
2. Drain the soaked chickpeas and add them to a pot with fresh water. Bring to a boil and simmer until the chickpeas are soft.
3. Drain the chickpeas and mash them with a fork to create hummus.
4. Add the egg yolks and salt to the hummus, and mix well to form a dough.
5. Roll the chickpea dough into small balls, dip them in beaten egg, and then coat them in bread crumbs.
6. Heat oil in a pan, and fry the chickpea balls until they are golden brown.
7. Serve with your favorite sauce, such as homemade mayonnaise or aioli.
In conclusion, chickpeas are a nutrient-dense ingredient that can be used in a variety of recipes. Their high nutritional value and numerous health benefits make them an ideal food for people of all ages.
Enjoy your delicious Chickpea Croquettes!
