Turkish peas are an excellent choice for fasting and vegans. Caloric content of chickpeas, cooking methods, recipes

This legume culture has been cultivated by mankind for more than 7,000 years, and it is used not only as an element of nutrition, 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 will tell you why it should be included in the daily menu, we will give several recipes for its preparation.

A bit of history

As already mentioned above, the history of chickpea as a person's food began a long time ago. Coming from the East to the tables of Rome and Greece, he immediately took the place of the revered food. He was promptly tied to the pantheon, allocating a place next to Venus, since it was claimed that chickens contribute to health. In addition, it began to be valued above peas, as it was more nutritious and less stimulated by gas formation.

Today it is actively used in the kitchens of countries such as India, Turkey, Mexico, Pakistan. Slightly less popular, but at the same time sincerely like chickpeas in the Mediterranean countries.

Composition

Nut is loved by the people not only for their taste qualities, but also for their exceptional nutritional value. Being a product of vegetable origin, the Turkish pea is able to compete with eggs, as it has a similar set of amino acids. In other words, the fasting, vegans and those who can not have eggs for medical reasons will find salvation in chickpeas. In addition, the caloric value of chickpeas will please fighters for a healthy lifestyle, since this product contains fibers (both soluble and not), manganese, selenium, iron and, of course, a large amount of protein.

On the topic of the benefits of this food can be rant for a very long time, we will try to highlight the main points:

• Stimulates digestion, while lowering the level of cholesterol in the body;
• Due to manganese promotes hemopoiesis and stimulates growth;
• Due to molybdenum, which is part of the chickpea, neutralization of harmful preservatives is activated in the body;
• Protects the eyes from the formation of cataracts;
• Normalizes the level of sugar in the blood.

The calorie content of chickpea in dry form is 364 kcal per 100 grams, with 19 grams of protein, 6 grams of vegetable fat and 61 grams of carbohydrates.

How to cook chickpeas?

The only problem that can arise with chickpeas is the initial preparation. It is very hard and is brewed long enough, but if you follow the principle of cooking, you will save yourself the trouble. Also it can be welded for future use and frozen for the future.

First, soak chickpeas in cold water for the night. Fluids should be 3 times more than turkey peas. If you plan to boil chickpeas chopped in puree (for example, to make hummus, the recipe of which we will give below), then you can add 1 teaspoon of soda without a hump, as it helps soften the dense shell.

After the specified period, the chickens will increase noticeably in size. Drain the old water and pour a cold new one, then put the peas on fire. Give a boil, remove the foam and reduce the fire to a minimum, after which cook for 2 hours. Drain the water, wait for the chickens to cool, and use it according to the recipe.

Vegetable stew with chickpeas

The most effective Turkish pea manifests itself in combination with vegetables, so pamper yourself with a delicious and useful vegetable stew:

• Chickpeas cooked - 400 grams;
• Tomatoes without peel - 400 grams;
• Eggplant - 400 grams;
• Cumin - 0,5 tsp.
• Eggplant - 500 grams;
• Onion - 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

Onion and garlic peel and finely chop, then fry in vegetable oil until golden brown.

Put chickpeas into a frying pan, fried onions with garlic will nourish it with flavors.

Eggplant wash and chop into cubes with a face of 2 cm, then add to the peas.

Fry for 2-3 minutes until golden brown.

Chop tomatoes into cubes and add to the frying pan along with salt and spices. Then pour 3-4 tablespoons of water, mix, reduce the fire to a minimum and simmer for 15 minutes with the lid closed, stirring occasionally.

Finely chop the greens and garlic, add to the vegetables, stir again and remove the dish from the fire.

Allow to stand for 5-7 minutes, after which you can serve. This dish is extremely dietary, since the calorie content of chickpeas, already low, is supplemented by an abundance of vegetables, which add extra weight and volume to the dish. A plate of finished ragout pulls a maximum of 250 - 300 kcal.

Humus

And here he is! Hummus is the most popular dish of chickpeas. And this is not an exaggeration. Homogeneous, oily, with a light nutty taste, in the classical version, it is served with boiled eggs, raw onions and warm white bread. Very rich, nutritious dish, but not the easiest for the stomach, so many replace eggs and onions just for vegetables, and take whole grain bread. If you make hummus less thick, then you can use it as a dip, dipping vegetables into it. The main recipe is the following:

• Peas boiled (can be used canned chickpeas) - 300 grams;
• Sesame seeds - 30 grams;
• Olive oil - 5 tbsp. Spoons + to taste for decoration;
• Garlic - 2 small denticles;
• Lemon juice - 3 tbsp. Spoons;
• Cumin - pinch;
• Salt - to taste.

First, on a dry frying pan, burn the cumin until a light aroma appears, then pour it into the coffee grinder and grind it. It can also be done in a mortar.

Do the same with sesame.

Grind in a blender olive oil, lemon juice, garlic until smooth.

Add the same powder of cumin and sesame seeds, again grind until a homogeneous paste is obtained.

Put the chickpeas into the blender, without stopping the grinding process.

To regulate the density, you can add a decoction of broth or just water.

Salt the pate and taste it. If desired, add a little more butter or lemon juice. Put in a bowl, pour oil on top to taste.

That's all, hummus is ready, you can treat yourself. However, you need to be self-controlled in your desires. Despite the taste and favor of the dish, the caloric value of chickpeas, multiplied by the abundance of oil, can affect your figure not in the best way. The measure should be in everything.