Chickpeas are a good source of calcium, iron, protein, fiber and tryptophan, and for this reason in combating depression and constipation, for example. It is a legume from the same group as beans, soybeans and peas.
Chickpeas are great in salads, soups and in the form of pate known as hummus or hummus and as a substitute for beans for lunch or dinner. Combined with a cereal like rice, it has a protein of excellent biological value.
Eating chickpeas regularly has many health benefits, such as:
- Help reduce the absorption of cholesterol in the intestine, as it is rich in antioxidants saponins and soluble fibers; Strengthen the immune system and prevent cancer due to saponins; Help maintain muscle health, as it is rich in protein; Help fight depression, by containing tryptophan, a compound that stimulates the production of well-being hormones; Improve intestinal transit, as it is rich in fibers; Help prevent anemia by being rich in iron and folic acid.
To obtain these benefits, you should consume 3 tablespoons of chickpeas a day. See also how to make chickpea flour at home, a great alternative to lose weight.
Nutritional information
The following table contains the nutritional information for 100 g of cooked chickpeas.
| Quantity: 100 g of cooked chickpeas | |
| Energy: 545 kcal | |
| Carbohydrate: 16.7 g | Iron: 2.1 mg |
| Fat: 2.1 g | Magnesium: 39 mg |
| Protein: 8.4 g | Potassium: 270 mg |
| Fiber: 5.1 g | Zinc: 1.2 mg |
The dried chickpeas should be left to soak overnight and then boiled, changing the water until it is soft, as well as beans.
It can be used in soups, stews, salads, in place of meat in vegetarian diets or in the form of hummus, which is the seasoned puree of this vegetable.
Hummus recipe
Ingredients:
- 1 small can of cooked chickpeas1 / 2 cup sesame paste1 lemon juice2 peeled garlic cloves1 tablespoon olive oil1 little salt and pepper chopped salts
Method of preparation:
Drain the liquid from the cooked chickpeas and rinse with water. Knead the grain until it becomes a paste and add the other ingredients (except parsley and olive oil) and beat in a blender until it has the desired paste texture (if it gets too thick, add a little water). Add the parsley and drizzle with olive oil before serving.
Chickpea salad
Ingredients:
- 250 g chickpeas Chopped olives1 diced cucumber¼ chopped onion2 diced tomatoes1 grated carrotSalt, oregano, pepper, vinegar and olive oil to taste
Method of preparation:
Mix all ingredients and season as desired.
Other foods that improve mood
Watch in the video below what are the other foods that also improve mood:
