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Chickpeas, packed with protein

These peas are rich in carbohydrates, protein, phosphorus, calcium, iron and vitamins

HIGH FIBRE FOOD Chickpea

Chickpea originated in the Middle East, a region whose varied food cultures still heavily rely on this high-protein legume. The plant seemed to have grown wild for about 2,000 years since it was found. Cultivation began in the Mediterranean basin and subsequently spread to India and Ethiopia. It is cultivated in Europe too. The rounded pea-like seeds are enclosed in pods.

The best-known varieties are red, green, white and black. It has a nut-like taste and a texture that is buttery, yet somewhat starchy. A versatile legume, it is an important ingredient in many Middle Eastern and Indian dishes.

Medicinal benefits

Chickpea has a number of medicinal uses. It is believed to help increase production of sperm and milk, induce menstruation and increase urine output. It is effective against kidney stones. An excellent source of Vitamin B6, Vitamin C and Zinc, a 100gm of chickpeas contains 350 calories. Chickpea is also rich in carbohydrates, protein, phosphorus, calcium and iron.

Chickpea, like most other beans, contains cholesterol-lowering fibre. Besides, this prevents blood sugar levels from rising too rapidly after a meal, making the bean a good choice for insulin-resistant diabetics.

When combined with whole grains such as rice, chickpeas provide virtually fat free, high quality protein. As chickpea is rich in dietary fibre, and as it turns into soluble and insoluble fibre in the digestive tract, it helps prevent digestive disorders.

The seeds are available dried or precooked in cans. Dried chickpeas should be always soaked before cooking to make them softer. It is high in energy content and can be used as a substitute for lentils. It can be eaten as a salad or in stew or ground into flour, shaped into balls and fried (falafel). It can also be used as a green vegetable.

In Indian cuisine, it is called `channa'. Chickpea flour is used to make "Burmese tofu". Unripe chickpea is picked out of its pods and eaten raw as a snack in many parts of India. If you are wondering how to replace red meat in your menu, add chickpea, as it is a good source of protein and when combined with a whole grain, provides protein comparable to that of meat or dairy foods.

Now for a recipe.

Hummus

(An Arabic dish with chick pea puree)

Ingredients

Chickpeas: 450gm
Bay leaf: 3
Lime juice: 20ml
Garlic: 6 cloves
Lemon zest (rind): 1
Ground cumin: half tsp
Ground coriander: half tsp
Cayenne pepper: quarter tsp
Ground black pepper: half tsp
Parsley chopped: half tsp
Salt to taste
Tahini (sesame paste): 50ml

Olive oil: 25ml

Method: Soak chickpeas overnight. Boil it along with bay leaves and simmer for two hours, skimming off any sediment. Drain the chickpeas and rinse them in cold water. Put the chickpeas through a food processor until smooth. Add garlic, tahini, lemon juice, zest, cumin, coriander, cayenne pepper, black pepper and olive oil. Check the seasoning. Serve topped with olive oil and pita chips.

HRUDANANDA BEHERA

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