Chickpeas are one of the most popular ingredients in Oriental and Middle Eastern cuisines. The chickpeas contain a large number of nutrients, including fiber, proteins and vitamins, this fantastic bean product can be found in stores and supermarkets around the world (raw or cooked) or processed in the form of flour. Let’s see what useful properties for your health boast of chickpeas (turkey peas), in what dishes you can use it.
Nutritional value of chickpea
One serving of 100 grams of chickpeas cooked without salt contains carbohydrates (energy sources), fiber (excellent for cardiac and digestive health), proteins, fats. Separately it is worth noting the vitamins that are contained in chickpeas, a large amount of vitamin A, B6, C, E, and K, calcium, phosphorus, potassium, zinc, magnesium, iron and sodium.
Chickpeas (turkey peas) – you will help
Because chickpea contains a large amount of fiber, it perfectly reduces the cholesterol level in our blood, which affects the lowering of blood pressure and the amount of triglycerides. Reduces the risk of heart attack, heart disease and strokes.
The chickpea contains a perfectly balanced amount of ingredients that will perfectly help with digestive problems. For example, for people suffering from diarrhea, there is nothing better than a chickpea plate for stabilizing and strengthening the intestine. The constant use of chickpeas helps to prevent the appearance and help in the treatment of hemorrhoids.
If there is a shortage of iron in your body, pay attention to the Turkish peas. The consumption of chickpeas helps to increase the level of iron in the body, since iron is one of the main components of this bean. Chickpeas can be recommended for people who go in for sports or exercise and spend a lot of this important mineral.
Nut is an excellent source of potassium, which makes them excellent for blood circulation, regulation of blood pressure, and is also recommended for people suffering from hypertension. They can also help prevent rheumatic diseases and arthritis, as well as cramps.
Diabetic patients are also encouraged to consume chickpeas, due to the high content of zinc they allow the body to absorb and store insulin. This mineral is also remarkable for general physical growth of the body, strengthening of the immune system, accelerates the healing of injuries and cuts, promotes the metabolism of proteins. Zinc also helps fight fatigue and is responsible for transporting vitamin A to the retina.
People who suffer from constipation should also consume chickpeas. Due to the high fiber level, this pea is perfect for combating obesity and preventing colon cancer.
Thanks to the content of folic acid in this bean, excellent food for pregnant women, as well as women who are breastfeeding.
Finally, it is well known that the content of vitamin K in peas helps improve the ability of blood to coagulate and metabolize bones.
Simple recipes with chickpeas
If you are interested in including in your diet turkey peas, you can try the following recipes:
- Humus: this is the most famous Middle Eastern dish with chickpeas. Put one cup of cooked chickpeas, two chopped garlic cloves, cumin, olive oil, chopped parsley, salt and juice of one full lemon into a bowl. Add a little water, mix the resulting mixture in a food processor. Beat is until the paste becomes uniform and homogeneous. If desired, you can add a little chili pepper or a little more olive oil. It turned out a delicious appetizer, in which you can dunk bread pita bread or fried vegetables.
- Beads of chickpeas (falafel). Pour a cup of chickpeas into a bowl and leave overnight in water. In the morning bring it to a boil. Separately, combine the onion, two cloves of garlic, cilantro, pepper, cumene and chili. Mix the boiled chickpeas in a blender or with a hand mixer and let it cool in the refrigerator for an hour. Form a small amount of balls, refrigerate, add in vegetable broth.
- Polenta and chickpeas hamburgers: Cook the chickpeas until they are mashed. Boil the water with salt and prepare the polenta. When it is almost completely ready, add mashed potatoes. Add one grated carrot and onion. Allow to cool and place in the tray for one hour. Make them in the form of a hamburger and then fry by adding a little vegetable oil in the oven.