The pulses always been considered a source of carbohydrates and very good for their amount of proteins, por eso se las considero “la proteína del pobre” ya que reemplazaban las de origen animal.
Today its value is being highlighted as vegetable protein and incorporate many developed countries to their diet as a supplement to a balanced menu.
WHO (World Health Organization) recommended per capita consumption 80 gr. per day of pulses.
Argentina is developing over the crop for export, but per capita consumption is very low. It is used in Spanish dishes and oriental origin as part of their culture.
Chickpeas are a good source of carbohydrates and proteins, high in fiber and very versatile in use.
Its digestibility and absorption after cooking is almost as complete as that of cereals, levels exceeded 95%. The fiber is part of its integument or molting which makes it harder for the cooking time.
In the market there are two varieties the: Kabuli and Desi with different nutritional characteristics.
Variety Desi have more protein and its cultivation is for chickpea flour, variety Kabuli is richer in carbohydrates and is used more in grains. Both approximate calories per 100 gr are between 350 – 446 cal, cooking time, greater than 50 minutes.
Why incorporate them into our diet?
- Being rich in protein and carbohydrates.
- For a source of iron, calcium and magnesium.
- Being rich in Vit. A, B1, B2 and C.
- For their high amount of dietary fiber.
- Being highly digestible.
- For its wide variety of uses in the kitchen.
Secrets in the kitchen
Wash them with cold water to remove dirt, soak in cold water to prevent the loss of vitamin B complex, by 12 hs., in this way the seed is hydrated and softened for baking, this should be a covered pot and can add a sprig of herbs. The cooking should be slow to prevent the grain is open and separate the skin. No salt water is recommended to prevent the grain hardens.
Recipe to delight and try new options
Potage of chickpeas and chard
- Chickpea 300 gr.
- Big Onion 1.
- Garlic 1 tooth.
- Bellies: 150 gr.
- Lean beef meat.
- Olive oil 2 tablespoons.
- 1 bundle of chard.
- Salt and pepper to taste.
- Hard Eggs 2 units.
Cook the beans as above.
Chop the onion, garlic, bacon and meat into pieces, saute all together in a pot with olive oil, hot.
Furthermore chard leaves washed and cut into strips, drain the chickpeas and save the cooking water of the same.
Add the chickpeas to the pan and then cover with water spinach reserved, condimentar to taste, cover and cook for 20 minutes, until the chickpeas are tender. Turn off heat and chop the boiled eggs spreading over the preparation.
If this "recipe you liked" compartila with your friends and enjoy the good times together with a nutritious meal.
Nutrition – La Posada del Qenti