This legumes humanity grows more than 7,000 years, and it is used not only as a battery, but also as a medicine.In Russia, chickpeas began to spread only recently, but in the East it is very popular.In this article, we'll show you why it is included in the daily menu, give some recipes for its preparation.
little history
As mentioned above, the story of chickpeas as a human food started long ago.Coming from the East to the tables of Rome and Greece, he immediately took his place revered food product.He quickly tied the pantheon, highlighting the seat next to Venus, as alleged, that contributes to the health of chickpeas.In addition, it has become valued above the pea as it was more nutritious and less stimulated flatulence.
Today is actively used in the kitchens of countries such as India, Turkey, Mexico, Pakistan.Slightly less popular, but truly love chickpeas in the states of the Mediterranean.
composition
Chickpea loved by the people, not only for its taste but also for the exceptional nutritional value.As a product of plant origin, chickpeas able to compete with the balls, as it has a similar set of amino acids.In other words, Nute find salvation fasting, vegans and those who can not eggs for medical reasons.In addition, calorie chickpea delight fighters for a healthy lifestyle, as this product contains fiber (both soluble and is not), manganese, selenium, iron, and of course, plenty of protein.
On the topic of the use of a food can be very long rant, we will try to highlight the main points:
- stimulates digestion, parallel to reducing the level of cholesterol in the body;
- by manganese contributes to blood formation and stimulate growth;
- by molybdenum, which is part of the chickpeas, the body activates the neutralization of harmful preservatives;
- protects eyes from cataract formation;
- leads to normal blood sugar levels.
Calorie-mentioned dry - 364 kcal per 100 grams, while it 19 grams protein, 6 grams of vegetable fat and 61 g carbohydrate.
How to cook chickpeas?
The only problem that may occur with chickpeas - is the primary cooking.It is very hard and is cooked for a long time, but under the principle of cooking, you save yourself the trouble.Also, you can cook and freeze for future use in the future.
First soak the chickpeas in cold water overnight.Fluids should be three times more than the chickpeas.If you plan to grind boiled chickpea puree (for example, make hummus recipe which will give below), you can add 1 tsp. Baking soda without the slides, because it helps soften the dense skin.
After this period chickpeas will increase significantly in size.Drain the old water and fill a new cold, and then put the peas on the fire.Allow to boil, remove the foam and reduce the heat to low, and then simmer for 2 hours.Drain the water, wait until the chickpeas to cool, and use it according to the recipe.
vegetable stew with chickpeas
most effectively chickpeas manifests itself in combination with vegetables, so treat yourself to a tasty and healthy vegetable ragout:
- boiled chickpeas - 400 grams;
- tomatoes without skin - 400 grams;
- eggplants - 400 grams;
- cumin - 0.5 tsp.;
- eggplants - 500 grams;
- onions - 150 grams;
- Garlic - 3 cloves;
- paprika - 2 tsp.;
- black pepper - to taste;
- salt - to taste;
- vegetable oil - 2 tbsp.spoons;
- greens - to taste, but the more, the better.
Preparation
Onions and garlic peel and chop finely, then fry in vegetable oil until golden brown.
Cast chickpeas to the pan, fried onion and garlic flavors nourish it.
Eggplant wash and chop into cubes of 2 cm from the edge, and then add the peas.
Fry for 2-3 minutes until golden brown.
Chop the tomatoes into cubes and add to the pan along with salt and spices.There also pour in 3-4 tablespoons of water, stir, reduce heat to low and simmer for 15 minutes with the lid closed, stirring occasionally.
Finely chop the herbs and garlic, add the vegetables, stir again and remove the dish from the fire.
Let stand for 5-7 minutes, then serve.This dish is a highly dietary as calorie chickpea, already low, is complemented by an abundance of vegetables, which gives the dish an extra weight and volume.Plate finished stew draws a maximum of 250 - 300 calories.
Hummus
There he is!Hummus - the most popular dish of chickpeas.This is no exaggeration.Uniform, buttery, slightly nutty flavor, the classic version is served with boiled eggs, raw onion and warm white bread.Very rich, nutritious meal, but not the easiest thing for the stomach, so many substitute for eggs and onions just for vegetables, and whole grain breads take.If you make hummus less dense, it can be used as a dip, dipping vegetables in it.The basic recipe is the following:
- boiled peas (can use canned chickpeas) - 300 grams;
- sesame seeds - 30 grams;
- olive oil - 5 tablespoons.+ on spoons taste for decoration;
- Garlic - 2 cloves small;
- lemon juice - 3 tablespoons.spoons;
- cumin - a pinch;
- salt - to taste.
First ignited a dry frying pan until light cumin flavor, then pour it into a coffee grinder and grind.This can also be done in a mortar.
do the same with sesame seeds.
Grind in a blender olive oil, lemon juice and garlic until smooth.
Add to the powder and cumin, sesame, again grind to a smooth paste.
Cast chickpeas in a blender, without interrupting the milling process.
to regulate density can add Chickpea broth or just water.
Salt pate and try it.If desired, add a little more oil or lemon juice.Put in a bowl, pour the oil on top to taste.
That's all, hummus is ready, you can treat yourself.However, it should be kept in their desires.Although the taste and benefits of food, calorie chickpea, multiplied by the abundance of oil, can affect your figure is not the best way.The measure should be in everything.
