Chickpea (Cicer arietinum)
OriginThe ram's head from Anatolia
The Latin name arietinum means "ram-like" - the seeds look like small ram's heads with horns.
The chickpea was domesticated in southeastern Anatolia about 9,500 years ago, making it one of the founding plants of agriculture. It spread to the Mediterranean region, Ethiopia, and India, which is now by far the largest producer and consumer. The Roman orator Cicero is said to have derived his name from a wart shaped like a chickpea (cicer) owe.
There are two main types of chickpeas: the large, light-colored Kabuli chickpeas of the Mediterranean region and the small, dark Desi chickpeas of India, from which the chickpea flour Besan is also milled. Chickpeas have become popular in Germany through Oriental and Indian cuisine.
To useWhat the chickpea can do for you
Chickpeas provide protein (dried, around 20 percent), a lot Dietary fiber, Chickpeas contain slow-release carbohydrates, folate, iron, zinc, magnesium, and manganese. A can of chickpeas is one of the cheapest and most convenient protein sources in plant-based cooking.
Like other legumes, chickpeas have been shown in studies to slightly lower LDL cholesterol and dampen the rise in blood sugar after a meal. Their effect is particularly pronounced. saturationStudies have shown that participants who ate chickpeas or hummus later ate less. The fiber also feeds gut bacteria, which use it to produce short-chain fatty acids.
Hummus made from chickpeas, sesame paste, lemon and olive oil is a nutritionally good combination: plant-based protein, healthy fats, fiber and vitamin C for iron absorption.
IngredientsThis is what's in the chickpea
Chickpeas contain protein, starch (partially resistant), soluble and insoluble fiber, some fat, Folate, Iron, zinc, magnesium, manganese, copper, and vitamin B6. The oligosaccharides raffinose and stachyose cause flatulence.
Raw chickpeas contain lectins, enzyme inhibitors, and phytic acid. Soaking them overnight and cooking them thoroughly makes them digestible. The thick cooking water - Aquafaba - contains dissolved proteins and starch and can be beaten into snow like egg whites.
Enhanced combinationsWhat makes the chickpea stronger
Chickpeas like sesame, lemon, garlic and warm spices - and they become crispy when roasted.
Hummus: Chickpeas, tahini, lemon, garlic, olive oil - the perfect combination.
Vitamin C increases iron absorption - in salads with lemon and plenty of parsley.
Roasted chickpeas or Chana Masala - warm and spicy.
Couscous, bulgur or bread complement each other's amino acids.
Soak overnight, add a pinch of baking soda to the cooking water - they will become creamier and easier to digest.
Chickpea and spinach curry: protein, iron and vitamin C in the pot.
What contradicts itselfIt's best to avoid these combinations.
Cook dried chickpeas for at least one hour (after soaking).
Discard the soaking water - this will remove any sugars that cause bloating.
Falafel are made from soaked, raw chickpeas and deep-fried - cooked ones fall apart.
Rinse canned chickpeas – this reduces salt and bloating sugars.
Moderate purine content.
Cross-reactions among legumes are possible.
In the kitchenWhere she belongs
- HummusWith tahini, lemon, garlic, olive oil.
- falafelMade from soaked raw chickpeas with herbs, deep-fried.
- Chana MasalaIndian chickpea curry with tomatoes.
- Roasted chickpeasCrispy in the oven with paprika and cumin.
- Chickpea saladWith cucumber, tomato, parsley, and lemon.
- FarinataLigurian flatbread made from chickpea flour.
- PakorasVegetables deep-fried in besan batter.
- Chickpea stewSpanish style with spinach and peppers.
- Aquafaba mousseCooking water as a substitute for egg whites.
- Shakshuka with chickpeasFor more protein.
As a home remedyCooking legumes to minimize bloating
The easily digestible chickpea
- Soak dried chickpeas in plenty of cold water for 12 to 24 hours, changing the water once.
- Discard the soaking water and rinse thoroughly.
- Bring to a boil in fresh water with a bay leaf, a teaspoon of caraway or cumin and a piece of ginger, skimming off any foam.
- Cook until very soft and only add salt at the end.
For those who don't tolerate legumes well. Soaking and changing the water removes some of the gas-causing oligosaccharides, spices are traditionally considered anti-gas, and thorough cooking makes the starch easier to digest.
Start with small portions and increase them over several weeks - the intestinal flora will adapt, and the bloating will noticeably subside.
Ayurveda & TCMWhat the old systems say
Ayurveda
The chickpea (ChanakaIn Ayurveda, it is considered sweet, astringent, cooling, dry, and heavy. It calms Pitta and Kapha but increases Vata; therefore, it is soaked, cooked for a long time, and eaten with ginger, asafoetida, and ghee.
Traditional Chinese Medicine
In Traditional Chinese Medicine (TCM), the chickpea is described as sweet and neutral. It is said to strengthen the spleen and stomach, replenish Qi, and eliminate dampness; in the Uyghur cuisine of western China, it is a traditional tonic.
Warning noticesWhen you should be careful
Please note
- Raw: Do not eat raw or undercooked.
- Flatulence: Soak, change the water, increase slowly.
- Allergy: Cross-reaction with peanut, lentil and pea is possible.
- Gout: moderate purine content.
- Cans: Rinse to reduce salt.
This page provides information and does not replace medical advice. If symptoms persist, please consult a doctor.
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SourcesWhat is this based on?
- Wallace TC, Murray R, Zelman KM. The nutritional value and health benefits of chickpeas and hummus. Nutrients 2016; 8(12): 766.
- Ha V et al. Effect of dietary pulse intake on established therapeutic lipid targets for cardiovascular risk reduction. CMAJ 2014; 186(8): E252–E262.
- Kim SJ et al. Effects of dietary pulse consumption on body weight: a systematic review and meta-analysis. American Journal of Clinical Nutrition 2016; 103(5): 1213–1223.
- Jukanti AK et al. Nutritional quality and health benefits of chickpea (Cicer arietinum L.): a review. British Journal of Nutrition 2012; 108 Suppl 1: S11–S26.
- USDA FoodData Central: Chickpeas (garbanzo beans), mature seeds, raw.
