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Chickpeas: versatile legumes

  1. The chickpea is a versatile legume. You eat it as a vegetable, carbohydrate source and meat substitute or you transform the peas into a healthy snack. Why are these yellow marbles so good for you and what can you make with them?

  1. Chickpeas grow in pairs or threes in a pod on a bush. So they are legumes, just like peas and beans. In the shop you can only see them without their casing, dried or in a jar or tin.

Difference preserved or dried

  1. Raw chickpeas naturally contain a toxic substance, lectin. Lectin can disrupt the intestines and damage the kidneys. Heating renders lectin harmless. The pot and canned varieties are already cooked, so you can use them immediately. Eat the peas as is, or warm them up. For the dried version you have to put in a little more effort. First soak them overnight in plenty of cold water. Then cook them according to the directions on the package. The older they are, the longer they take to soften. Count on at least an hour. Cooking too long is not a disaster, chickpeas do not fall apart easily.

Happy meat substitute

  1. The yellow marbles are full of carbohydrates and fiber. In addition, it contains a lot of proteins, iron and B vitamins. Thanks to this composition, they are a complete meat substitute. But you can also put them on the menu as a vegetable or as a source of carbohydrates. Another plus of the chickpea is its high tryptophan content. Tryptophan is an essential amino acid that your body does not make itself, you can only get it from food. You need tryptophan for the production of serotonin. There is some evidence that serotonin improves your mood and makes you sleep better.

Spread and snack

  1. Humus and falafel are perhaps the most famous dishes in which you will encounter chickpeas. Humus - also written as hummus, hoummous, hummus and humous - is a puree based on this legume to which sesame paste (tahini), garlic, lemon juice, olive oil and herbs are often added. Delicious on a sandwich or for dipping vegetables. Falafel is a snack made from fried chickpea balls, often served in a pita bread with salad and sauces.

Healthy cocktail nuts

  1. Chickpeas can also be used to make healthy 'cocktail nuts'. Use chickpeas from a can or jar that you have rinsed and dried well. Or soak and cook dried chickpeas first. Then you roast them with a dash of olive oil in the oven at 200 degrees Celsius until crispy. That takes 20 to 30 minutes. Halfway through the cooking time, toss the peas over once. Season with salt, paprika, garlic powder or other spices to taste.

 € ‹Recipes

  1. Zucchini with chickpeas, goat cheese and mint Chickpea soup with spinach Tortilla with onion and chickpeas Crispy chickpea cookies Eggplant tagine with chickpeas

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