Ingredient: Chickpeas
Category: Vegetables - Pulses
Season: All
The chickpea, chick pea, garbanzo bean, Indian pea, ceci bean, bengal gram, hummus, kadale kaalu (Kannada), sanaga pappu (Telugu), chana or channa (Cicer arietinum) is an edible legume (English "pulse") of the family Fabaceae, subfamily Faboideae.
The garbanzo is often used as a source of protein by vegetarians and vegans since it has one of the highest protein levels of all plants.
There are two main kinds of chickpea:
Desi, which has small, darker seeds and a rough coat, cultivated mostly in the Indian subcontinent, Ethiopia, Mexico and Iran.
Kabuli, which has lighter coloured, larger seeds and a smoother coat, mainly grown in Southern Europe, Northern Africa, Afghanistan and Chile, also introduced during the 18th century to the Indian subcontinent)"
The Desi (meaning country or local in Hindi) is also known as Bengal gram or kala chana.
Kabuli (meaning from Kabul in Hindi, since they were thought to have come from Afghanistan when first seen in India) is the kind widely grown throughout the Mediterranean.
Desi is likely the earliest form since it closely resembles seeds found both on archaeological sites and the wild plant ancestor of domesticated chickpeas (cicer reticulatum) which only grows in southeast Turkey, where it is believed to have originated.
Desi chickpeas have a markedly higher fiber content than Kabulis and hence a very low glycemic index which may make them suitable for people with blood sugar problems.
Cultivation and use
Chickpeas are a helpful source of zinc, folate and protein.
They are also very high in dietary fiber and hence a healthy source of carbohydrates for persons with insulin sensitivity or diabetes.
Chickpeas are low in fat and most of this is polyunsaturated.
One hundred grams of mature boiled chickpeas contains 164 calories, 2.6 grams of fat (of which only 0.27 grams is saturated), 7.6 grams of dietary fiber and 8.9 grams of protein.
Chickpeas also provide dietary calcium (49-53 mg/100 g), with some sources citing the garbonzo's calcium content as about the same as yogurt and close to milk.
According to the International Crops Research Institute for the Semi-Arid Tropics chickpea seeds contain on average:
23% protein
64% total carbohydrates (47% starch, 6% soluble sugar)
5% fat
6% crude fiber
3% ash
There is also a high reported mineral content:
phosphorus (340 mg/100 g)
calcium (190 mg/100 g)
magnesium (140 mg/100g)
iron (7 mg/100 g)
zinc (3 mg/100 g)
Light brown, nutty-looking beans, which need careful soaking (definitely overnight) and as much as three hours' cooking.
They are worth it with their lovely nutty flavour.
They can be made into : cutlets, soups, salads, or puréed with oil and lemon to a paste to make hummus.
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