Chickpeas nutrition, health benefits and recipes

A Chickpea known as “Kabuli Chana” in hindi is a yellow edible vegetable which can be used for cooking. The peas can be bought canned or dried. It is also one of the earliest vegetables to be grown. The first chickpea was grown in the Middle East about 7,500 years ago. The most popular place for chickpeas to grow is in India. In 2008, nearly 6 million tonnes of chickpeas were produced there. Because the growth is so popular there, it is also known as the Indian pea. Chickpeas nutrition contain a great deal of protein, zinc and folic acid.

Chickpeas Nutrition and Health benefits of Chickpeas

Soluble Fiber :

Chickpeas nutrition contains good amount of soluble fiber which helps lower heart disease risk and stabilizes blood sugar levels too. The soluble fiber acts as a sponge and cleans up bile with bad cholesterol.

Iron for Energy :

Chickpeas help boost energy as it is full of iron which is essential for pregnant or lactating mothers too. Children and adolescents need iron in good amounts for performing routine tasks.

Reduces risk of Cancer :

Chickpeas lower the risk of cancer too. The soluble fiber reaches colon and breaks bacteria into fatty acids. This gets absorbed by the colon cells and is converted into energy.

Cures Jaundice :

Chickpeas are great for curing jaundice too. Consuming a cup of chickpeas soaked in water with jaggery can help cure jaundice and frequent vomiting associated with it.

Calcium :

The good amount of calcium found in chickpeas is equivalent to that of milk and yogurt, hence good for bones health.

Immune System :

Chickpeas are loaded with good iron. Iron helps transporting oxygen through the body and is imperative for maintaining a strong immune system and good metabolism.

Controls Hunger :

Chickpeas nutrition are rich in fiber and are filled with high quality protein. These essential nutrients found in chickpeas make it ideal for weight loss and weight management.

Good Sleep :

Chickpeas are richest sources of amino acids, tryptophan and serotonin, chickpeas play a vital role in regulating mood and sleep.

Skin benefits of Chickpeas (kabuli chana)

Face Cleanser :

For this, Mix chickpea flour with turmeric powder and milk or yogurt. Make a fine paste apply it evenly on the face. Wash off thoroughly after 10-15 minutes with warm water.

Ringworm Infection :

Include chickpeas flour chapattis in your daily diet for at least a month. This will help you get rid of ringworm infections.

Fight Wrinkles :

Manganese in chickpeas causes skin cells to produce energy and fights wrinkle-causing free radicals. Molybdenum detoxifies skin by removing sulphites.

Facial Hair :

For this, Mix turmeric and chickpea flour to make a fine paste. Apply evenly on your face. Alternately, you can also use this as a facial scrub. Wash after 10-15 minutes. Do this regularly for a month for best results.

Hair benefits of Chickpeas

Dandruff :

Chickpeas work wonders in curing dandruff. For this, Mix six tablespoons of chickpea flour with water. Massage this paste on your hair for a few minutes before the final rinse. This will help in keeping the flaky dandruff at bay and reduce infection too.

Hair Strengthening :

Chickpeas are great strengthening your hair. The good amounts of protein and manganese help prevent greying hair.

Ways to have Chickpeas in your diet :

Hummus :

Ingredients :

1 and half cup chickpeas (kabuli chana), soaked in water for 8-9 hours and then cooked till soft

½ cup olive oil… add more if required

2-3 garlic

1 tbsp lemon juice

½ tsp red chili powder or cayenne pepper

½ tsp black pepper powder

1 tsp cumin powder/jeera powder

½ cup roasted and powdered white sesame seeds or ½ cup tahini

a few sprigs of parsley or coriander/cilantro

salt as required

Method :

• Roast the sesame seeds and then powder these finely.
• Take the cooked chickpeas (kabuli chana), all the spices, parsley, salt and garlic in a blender.
• Add the powdered sesame seeds, lemon juice and olive oil.
• Blend to a smooth paste.
• Serve the hummus with warm pita bread garnished with a few sprigs of parsley

Chickpeas curry :

Ingredients :

800gm chickpeas (kabuli chana)

2 tbsps vegetable/ canola/ sunflower cooking oil

2 bay leaves

5-6 cloves

3-4 green cardamoms

5-6 peppercorns

3 large onions, sliced thin

2 large tomatoes chopped

2 tbsps garlic paste

1 tbsps ginger paste

2 tsps coriander powder

1 tsp cumin powder

1/2 tsp red chilli powder

1/4 tsp turmeric powder

2 tsps garam masala

1″ piece of ginger, julliened

2 tbsps fresh coriander leaves chopped fine

Method :

• Grind 2 of the sliced onions, the tomatoes and the ginger and garlic pastes together into a smooth paste in a food processor..
• Heat the vegetable/ canola/ sunflower cooking oil in a deep, thick-bottomed pan on a medium heat.
• Add the bay leaves, cloves, cardamom and peppercorns and sauté until slightly darker and mildly fragrant.
• Add the remaining sliced onion and fry till light golden in color. Add the onion-tomato paste you made earlier and fry till the oil begins to separate from the paste.
• Add the dry, powdered spices – cumin, coriander, red chilli, tumeric and garam masala powders. Sauté, stirring frequently, for 5 more minutes.
• Drain the water in the can from the chickpeas (kabuli chana) and rinse them well under running water. I like to do this in a sieve. Now add the chickpeas to the masala you fried up earlier. Stir to mix everything together well.
• Add salt to taste and enough hot water to make the gravy (about 1 and a 1/2 cups).
• Simmer and cook covered for 10 minutes.
• Use a flat spoon or potato masher to mash some of the chickpeas (kabuli chana) coarsely. Stir to mix everything together well.
• Garnish with chickpeas nutrition, juliennes of ginger and finely chopped fresh coriander leaves. A squeeze of lemon and a handful of very finely chopped onions.