How to cook chickpeas | My Kitchen of Love
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▶️Consumption Methods
Chickpeas are a very versatile food and can be used as an ingredient in a variety of dishes. You can include them in a soup or salad or even enjoy them as a snack. A very popular form of hummus in Arabic cuisine is hummus (chickpea paste). The food is cooked and blended with water until it reaches the desired consistency. For added flavor, add other toppings such as garlic, lemon, or olive oil.
One option is to combine it with whole grains, such as rice, as it provides good-quality protein, virtually free of water and fat. Chickpeas can be consumed daily, and the recommended serving is a large spoonful of rice per day, or a medium ladleful when replacing beans in main meals.
You can also be creative and incorporate chickpeas into various recipes and side dishes, making them the main ingredient in a red meat substitute. Also try stroganoff, burgers, or chickpea mayonnaise.
▶️Risks and precautions when preparing
Legumes like chickpeas contain oligosaccharides, or complex sugars, that the body cannot digest. As a result, some people experience intestinal gas and discomfort. Therefore, it is recommended to soak the food in lemon or vinegar for several hours to speed up the cooking process and reduce flatulence.
Because they contain a lot of potassium, chickpeas are not recommended for people with kidney problems. This occurs because the kidneys fail to filter excess potassium from the blood, causing complications for this group. Excessive consumption leads to a change in the amount of female hormones (estrogen) in the body.
Sources: Durval Ribas Filho, nutritionist and president of the Brazilian Association of Nutrition (Abran), and Regina Stikan Carrijo, nutrition coordinator at Santa Catarina Hospital.
▶️ Two delicious recipes with chickpeas. Don't forget to try them!
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