Chickpeas are popular in many oriental dishes, but they are also very popular in Germany thanks to their versatility. The most common among the legumes is the yellow-beige variety. In terms of size and shape, the chickpea is reminiscent of a hazelnut.
This is what you should know about the chickpea.
The chickpea belongs to the legume family and is believed to have originated in Anatolia, the Asian region of Turkey. It has long served as an important food source in various parts of the world. The chickpea belongs to the legume family and is believed to originate from Anatolia, the Asian area of Turkey. In various parts of the world, it has long served as an important food source. The chickpea is still a staple food in India and Mexico, for example, where it is served on the table more than once a week on average. In these countries, it is prepared in very different ways. In this country, the use of the chickpea has been documented since about the 16th century. In Germany, however, it is hardly grown, as it prefers a warm climate. India is the largest producer. The chickpea is sold worldwide and enjoys increasing attention in Germany as well. It is not directly related to the pea, which is native to Central Europe, even if the name suggests it. The annual herbaceous plant can grow up to one meter high, although the actual growth height depends on climatic conditions. The prefix giggle comes from the Latin word cicer, which translates as “pea”. So a good mood does not set in by eating them. Dried and canned, the chickpea is available throughout the year. It has a very mild and slightly nutty inherent flavor.
Importance for health
Vegans and vegetarians in particular benefit from eating the chickpea, because the legume provides a lot of protein and iron. Especially for vegans, the calcium content is also worth mentioning, which at 125 mg is about the same as in milk. Chickpeas contain quite a few calories, but they saturate quickly and for a long time thanks to their high fiber content. Therefore, they are also suitable for the figure-conscious. The extremely swellable dietary fibers also help to lower cholesterol levels. In the intestine, they bind to fats. As a result, they do not enter the blood, but are simply excreted with the stool. Meanwhile, intestinal peristalsis is stimulated, the intestines are cleaned and a healthy intestinal environment is maintained. Dietary fiber is thus exceptionally good at helping to keep the intestinal mucosa healthy, which can significantly reduce the risk of colon problems, including colon cancer. Also cancer-preventive are the antioxidants it contains. Chickpea also regulates blood sugar levels due to its high fiber and protein content, which is especially interesting for diabetics. The legumes also protect the heart and circulation. Those who want to improve blood lipid levels and thus cardiovascular health should regularly consume chickpeas. They counteract arteriosclerotic changes and thus reduce the risk of coronary heart disease.
Ingredients and nutritional values
| Nutritional information |
Amount per 100 gram |
| Calories 364 | Fat content 6 g |
| Cholesterol 0 mg |
Sodium 24 mg |
| Potassium 875 mg | Carbohydrates 61 g |
| Dietary fiber 17 g |
Protein 19 g |
The chickpea contains primarily particularly high protein and carbohydrates. The proteins take 20 per cent of the contents of the legume and the carbohydrates amount to even around 50 per cent. The chickpea also contains valuable fiber, folic acid and vitamins B1 and B6. Minerals include, for example, plenty of magnesium, zinc and iron. Amino acids are also richly represented in the chickpea.
Intolerances and allergies
The uncooked chickpea, just like the other legumes, contains the toxin phasin, which is indigestible. Mild cases of poisoning result in nausea, vomiting and diarrhea, and even bleeding in the gastrointestinal tract. Phasin is chemically altered by cooking and thus rendered harmless.Therefore, the dry chickpeas need to soak for about twelve hours and change the water several times. The cooking time is about two hours. However, clean water and not the soaking water should be used for this. Properly prepared, however, the chickpea is very nutritious. If you notice that you get a rash every time after eating it, you are probably allergic to the chickpea. Skin reactions or breathing difficulties are among the most common symptoms of an allergy that occurs after eating the chickpea. The triple sugar contained in chickpea can cause gas formation in the intestines. Therefore, sensitive people often react with flatulence after eating it.
Shopping and kitchen tips
Because chickpea requires a long soaking and cooking time, it is not for impromptu cooking. It is different when using pre-cooked canned legumes, because they are only rinsed, heated and used further according to the recipe. The chickpea in this form also gets best a dark and cool place to store. The liquid surrounding the peas is not suitable for consumption due to the toxin phasin and the bitter substance saponin it contains, and should therefore be poured away before further preparation. Chickpeas are available in all supermarkets, organic and health food stores, Asian stores and health food stores. Dried chickpeas and canned legumes will last almost indefinitely if kept in sealed packaging and stored in a cool, dry place. Optimally, however, chickpeas should be aired occasionally. Once the packaging has been opened, the chickpea’s best-before date should be observed. Incidentally, the flowers of the chickpea are also suitable for consumption. However, this component of the plant is not available in Germany. With the chickpea itself, many delicious dishes are possible.
Preparation tips
The chickpea finds many uses in the kitchen. The legume likes to combine with strong flavors, which also makes it more digestible. This positive effect is particularly appreciated in the Orient, Mediterranean and India. The chickpea is found in many different dishes, for example in hummus, falafel, tahini, panelle, panizza (baked dough pancakes) and panisse. Chickpeas are a very important ingredient in many international dishes. For example, they are very popular in Spanish, Italian and North African stews. They are also a very popular ingredient for Indian curries. For the Indian pakora, the chickpea also serves as a flour in the batter. Chickpea flour can also be used to bake wonderful sweets, such as delicious cake bases with a delicious nutty flavor or a chocolate cake. In savory cuisine, chickpeas are accompanied by strong spices and herbs, such as paprika, [[cumin]], coriander, garlic and lovage. The crunchy chickpea sprouts are also a classic. For this, the sprouts are blanched briefly and eaten like vegetables. Alternatively, a salad can be refined with it. Cooked chickpeas are also well suited for the preparation of a porridge, which can be seasoned as required. At the end of the day, there are hardly any limits to your own creativity when it comes to using chickpeas. What tastes good is permitted. Therefore, it is allowed to experiment with the legume quietly.
