Chickpea is a good source of calcium, iron, protein, fiber and tryptophan, and therefore in the fight against depression and constipation, for example. It is a legume of the same group as beans, soybeans and peas.
Chickpeas look great on salads, soups and pâté-like hummus or hummus and as a substitute for beans at lunch or dinner. Combined with a cereal like rice is a protein of excellent biological value.
Eating chickpeas regularly has many health benefits, such as:
- Help reduce the absorption of cholesterol in the intestine by being rich in antioxidants saponins and soluble fibers;
- Strengthen the immune system and prevent cancer due to saponins;
- Help maintain muscle health by being rich in protein;
- Help fight depression by containing tryptophan, a compound that stimulates the production of wellness hormones;
- Improve intestinal transit by being rich in fiber;
- Help prevent anemia by being rich in iron and folic acid.
To get these benefits, you should consume 3 tablespoons of chickpeas a day. Also see how to make chickpea flour at home, a great alternative to weight loss.
Nutritional information
The following table shows the nutritional information of 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 soaked overnight and then boiled, changing the water until it becomes soft, as well as the beans.
It can be used in soups, stews, salads, in place of meat in vegetarian diets or in the form of a hummus, which is the seasoned puree of this vegetable.
Humus Recipe
Ingredients:
- 1 small can of cooked chickpeas
- 1/2 cup sesame paste
- 1 lemon juice
- 2 cloves garlic, peeled
- 1 tablespoon olive oil
- 1 little salt and pepper
- Chopped parsley
Method of preparation:
Drain the liquid of the cooked chickpeas and pass through water. Knead the grain until it turns into a paste and add the other ingredients (except the parsley and the olive oil) and beat in the blender until the desired texture of paste is obtained (if it is very thick, add a little water). Add the parsley and water with olive oil before serving.
Chickpea salad
Ingredients:
- 250 g chickpeas
- Chopped olives
- 1 diced cucumber
- ¼ chopped onion
- 2 diced tomatoes
- 1 grated carrot
- Salt, oregano, pepper, vinegar and olive oil to taste to season
Method of preparation:
Mix all the ingredients and season as you wish.
Other foods that improve mood
Watch in the video below what are the other foods that also improve mood:
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