Five benefits of including chickpeas in your meals

Chickpeas, or simply garbanzo beans, are one of the oldest and most popular pulses in the world. It is estimated that its cultivation began around 7,500 years ago in the Middle East and today more than 50 countries produce this crop. In ancient times, chickpeas were a staple food for various civilisations, including the Egyptians, Greeks and Romans, who consumed it raw or in preparations such as soups and stews.

The introduction of chickpeas on trade routes led to its popularity and expansion – India is the largest producer of chickpeas in the world, being responsible for between 65% and 90% of the world’s chickpeas sales every year.

There are two main types of chickpeas:

• Desi, a smaller variety with a firm husk, common in Asia and ideal for recipes that require long cooking times;
• Kabul, the type of chickpea we usually find in the West, larger in size and softer in texture.

The reasons behind the consumption of chickpeas, at a time when people had fewer resources and the need to eat complete foods, are still appropriate today: it is an affordable, versatile and nutritionally rich food.

Small, round and with a certain roughness, this plant-based product deserves to be on your shopping list. Find out five benefits of chickpeas below.

1. Ensures an adequate protein intake

   Chickpeas stand out for their high protein content, and their quality is considered superior to that of other pulses – around 100g of cooked chickpeas provide an average of 8.4g of protein. As a source of vegetable protein, chickpeas are suitable for various dietary needs and preferences.

2. Promotes gut health

   Chickpeas are rich in fibre, which is important for proper intestinal function, controlling cholesterol levels and increasing satiety. The fatty acids present in chickpeas are mainly unsaturated, i.e. good fats.

3. Increases energy levels

   Chickpeas are an excellent source of carbohydrates, which are important for providing the body with energy, micronutrients such as iron, which contributes to the normal functioning of the immune system, and B vitamins.

4. Contributes to normal blood sugar levels

   With a low glycaemic index, chickpeas are a great food for those who need to control their blood sugar levels (glycaemia) – a particularly beneficial factor for people with type 2 diabetes.

5. It prevents ageing

   Chickpeas stand out for the presence of antioxidants in their composition, such as flavonoids and beta-carotenes, which help to fight the damage caused by free radicals in the body. These compounds are important in preventing premature ageing and chronic diseases.

Most people consume canned or jarred chickpeas that have already been cooked. Have you ever thought of cooking it at home? If so, there are a few tricks to bear in mind:

Cooking chickpeas at home, step by step

• Step 1

  Place an amount of dried chickpeas in a large bowl (it should be big enough for the chickpeas to double in height). To save time and resources, soak more chickpeas than you want to use, as you’ll have surplus for other meals.

• Step 2

  Cover the dried chickpeas with plenty of water (about twice the height of the chickpeas) and leave to soak for at least eight hours, ideally overnight.

• Step 3

  Remove the water – as it may contain residues, it is not suitable for consumption, but you can use it to water plants, for example – and boil the chickpeas with water and salt for about an hour.

Whether tinned, jarred or cooked at home, chickpeas can be used in a wide variety of ways. Hummus, for example, is a tasty and healthy snack for any time of day. Mix chickpeas with fresh vegetables, leafy greens and nuts and you have a great salad for busy days. Chickpeas goes well with spices and strong flavours, such as cumin and turmeric, and is a common ingredient in dishes such as curries and stews. You can also grind chickpeas to make burgers or meatballs for the whole family.

Preparation

Peel and chop the potatoes and carrots. Sauté the onion with the olive oil and, when it turns translucent, add the vegetables and cover with water. Leave to cook, add the chickpeas and blend until smooth – for those who like texture, leave some chickpeas aside so you can add them when you serve the soup. Season with salt and pepper.

Preparation

Sauté the onion and garlic in olive oil and add the curry paste. Add the chickpeas and coconut milk and cook for 15 minutes. Garnish with coriander and serve with rice.

Preparation

Whisk the aquafaba until it foams and thickens. Add the sugar and mix with the chocolate, which should be melted with the coconut oil. Add the flour and mix in. Try adding chopped nuts as an extra ingredient. Pour the mixture into a tin and bake at 180 °C for around 25 minutes. Brownies will be even tastier if they are moist.

• Can aquafaba be frozen?

  Yes, aquafaba, like cooked chickpeas, can be frozen and stored for up to three months. If you want to store it in the fridge, you can use it within four to five days.

• Can I eat chickpeas if I’m gluten intolerant?

  Yes, chickpeas are naturally gluten-free, making them an excellent choice for gluten-intolerant or gluten-free diets.

• Do chickpeas cause bloating?

  Gastrointestinal discomfort is often associated with the consumption of pulses such as chickpeas. This discomfort can be minimised with a few strategies such as: always soak the chickpeas before cooking; change the water once or twice during soaking; discard the soaking water and cook in new water; rinse canned pulses. In the case of chickpeas, removing the skin after cooking can also help improve digestibility.

• Do canned chickpeas have less nutritional value?

  Canned or jarred chickpeas are cooked in a similar way to the homemade method, most of the time using only water and salt. Although there may be a minimal loss of some vitamins that dissolve in the water, canned chickpeas don’t have any significant nutritional differences compared to home-cooked chickpeas. It’s a practical solution, but we recommend opting for versions with less salt (don’t forget to check the labelling) and rinsing them with water before consumption, in order to reduce the sodium content and improve digestibility. When consuming, avoid adding salt to canned pulses.