Ok, so you have just cooked a big batch of those yummy nutritious chick peas. There are so many tasty things you can use them for but the best a simplest way is still in my mind the Moroccan spread, hummus.
Did you know that it’s super easy as well? All you need to do is to mix the following ingredients in a food processor. Yes, that’s all there is to it.
500 g cooked chickpeas
Juice from 1/2 lemon
1 heaped tbsp tahini paste
2 cloves of garlic
2 tbsp extra virgin olive oil
1 pinch of salt
You can also add..
Sun dried tomatoes
… or coriander, or basil, or parsley or ..
Nutrition and health benefits of chickpeas:
1. Nutrients and protein: Chickpeas has good source of folic acid, manganese, iron, copper, magnesium and molybendum. They also provide fat free and high quality protein.
2. Lower your risk of heart disease: Regular consumption of chickpeas or garbanzo beans can lower bad cholesterol and total cholesterol levels. Studies also shown that chickpeas can lower the risk of heart disease.
3. For Women: Garbanzo contain phytochemicals called saponins, which can act as antioxidants. It could lower the risk of breast cancer, and protect against osteoporosis. It also minimizes hot flushes in post menopausal women.
4. Iron for energy: Chickpeas can boost your energy because of their iron content. If you’re pregnant or lactating, your needs for iron increase. Children and adolescents also have increased needs for iron.
5. Weight Loss: Due to high fiber content, chickpeas are good for weight loss diets. Salad with chickpeas are tasty and also keep you full longer which helps to control the appetite. Iron is an integral component of hemoglobin, which transports oxygen from the lungs to all body cells.
6. Manganese: Chickpeas has excellent source of trace mineral manganese. It is an essential cofactor in a number of enzymes in energy production and antioxidant defenses.
7. Molydenum: Molybendum is a mineral for body’s mechanism to detoxify sulfites. Sulfite-sensitive individuals may experience headaches, confusion and a racing heartbeat.
8. Low glycemic index: High fiber and low glycemic index content of chickpeas prevents blood sugar or blood glucose levels from rising too rapidly after a meal. Legumes can be digested very easily because of their high fiber content. Chick peas is a great choice for individuals with diabetes, insulin resistance or hypoglycemia.
9. Constipation: Dietary fiber prevents constipation and digestive disorders.
10. Calcium: Chickpeas has significant source of calcium. Some sources quote it as equal to milk and yogurt.
P.S Although convenient, most canned chickpeas contain significant amounts of sodium — over 700 mg per cup. Also the canning and storing process reduces some of the nutrition of the beans. Have a look here on how to cook dry chickpeas.