The healthy and versatile chickpea
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Chickpeas have been around for a long time and have been eaten in Asia for a long time. However, this vegetable has only become popular in Western Europe at the beginning of the 21st century. At some point, this legume was 'discovered' as a versatile vegetable that also fits perfectly into our diet in terms of nutrients. What kind of vegetable is it, how healthy is the chickpea and how do you use the chickpea in the kitchen?
The chickpea
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There are several names for the chickpea, except for the Latin name Cicer arietinum. The vegetables are also known by the names:
Health aspects
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What is the chickpea made of? The chickpea contains 61 grams of carbohydrates (11 grams of sugars), 19 grams of protein, 17 grams of dietary fiber and a very limited amount of fat (6 grams) on 100 grams. Furthermore, the chickpea is rich in:
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11 minMain dishpeanut oil, tofu stir-fry cubes finely seasoned, stir fry sauce sweet and sour, thick noodles, carrot julienne, beetroot julienne, yellow bell pepper, watercress,rainbow salad with tofu -
45 minMain dishRed cabbage, mild olive oil, quinoa plus, forest outing, lemon, sesame oil, soy sauce less salt, Bio Today tahini white in pot, tap water,grilled red cabbage with quinoa salad -
30 minDessertBrie, Roquefort, port salut, gruyere, Camembert, walnut, garlic, thyme, honey, grape, baguette, Red onion, red grape, raisins, Red wine, Red wine vinegar, Brown sugar,generous cheese plate with onion marmalade -
30 minDessertFull Milk, whipped cream, macaroon, custard powder, vanilla sugar, sugar, protein, amaretto, almond liqueur, basic recipe cooking pears,macaroon pastry with casserole
Why so healthy?
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The chickpea contains many healthy nutrients and is a source of carbohydrates. For example, during the meal you can completely omit the potato, pasta or rice for a change and still have a full meal. The chickpea can also be used as a meat substitute. For example, you can use the chickpea if you want one of the seven days of the week without fish or meat. This way you get all the nutrients in and you also help the environment.
Application in the kitchen
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The chickpea can usually be found in stores dried without casing or in a pot / tin. The raw chickpea is poisonous. The chickpea contains lectin. A substance that can disrupt the intestines and damage the kidneys. Heating makes the lectin harmless. This process has already taken place in the pot / tin and there is nothing wrong, but you still have to do something with the dried variant. It is best to soak the dried chickpeas in cold water overnight. Then drain and boil.
Versatile
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The versatility of the chickpea lies in the fact that it fits perfectly into the diet of the vegetarian or vegan. Furthermore, the chickpea can be eaten in the form of a snack or snack with a drink, in a healthy richly prepared lunch salad, on a sandwich as hummus and during the traditional hot meal. Can be combined with other legumes and / or fresh applesauce or rhubarb, some whole grain pasta and / or combined with some loose fried ground beef or a piece of fish, for example cod or pollock.
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5 minDrink without alcoholbananas, cool fresh apple-pear raspberry juice, Soy drink vanilla,soy fruit shake -
20 minMain dishsauerkraut, sticking potato, liquid baking product, half-to-half minced, Spice meatballs, pineapple, olive oil, liquid baking product,gratin sauerkraut dish with minced meat -
40 minMain dishlemongrass, fresh ginger, Red peppers, onions, tomato cubes, fresh cod fillet, coriander, oil, ground turmeric (koenjit), coconut milk, salt,fish in creamy coconut sauce -
15 minSide dishsweet potato, soft goat cheese, egg, spring / forest onion,stuffed sweet potato with egg
Some recipes
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Source: Tohma, Pixabay
Finally
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Chickpeas are healthy, tasty and versatile. Easy to use in all kinds of hot and cold dishes and even great with a drink. All can also be made by the less experienced cook. Give this versatile vegetable a try!