Chickpeas are not peas; These are beans. And more broadly, these are impulses – a category of legumes celebrated for their generous Health benefits.
Here is what nutrition experts have to say about chickpeas, as well as delicious ways to prepare them from New York Times cuisine.
They are a good source of plant protein.
A cup of chickpeas has 14.5 grams of proteinAbout 20% of Recommended daily amount For an average adult of 185 pounds. Protein is the main constitutive element of our muscles, tissues, anti-virus antibodies and more.
Experts increasingly praising the importance of incorporating plant protein sources into its diet. People who eat more plant -based foods and less red and transformed meats cardiovascular disease,, obesity,, high blood pressure and other chronic conditions. Recently, a committee of The main recommended nutrition experts That the next version of food directives for Americans places pulses in the same category as meat to encourage people to eat more.
Their fiber helps keep cholesterol under control.
Chickpeas have something that lacks what animal protein sources are missing: fiber. A cup of chickpeas contains 12.5 grams, about half of the Recommended daily amount.
Among his Many health benefitsFiber can help down LDL cholesterol – The “bad” form of cholesterol that can accumulate in the arteries, increasing the risk of heart attack and stroke. The soluble fiber, which is abundant in chickpeas, creates a gum gel in the intestine, said Julia Zumpano, dietitian at the Cleveland Clinic Center for Human Nutrition. Gel traps bile, a substance that our liver produces from cholesterol to help digest fats and prevents the body from reabsorbing it. “It naturally reduces cholesterol in the body,” said Ms. Zumpano.
A 2012 study in The British Journal of Nutrition Sorting older adults in two groups, one that incorporated two portions of beans, chickpeas, lenses or peas every day and one who ate their normal diet. After two months, the groups exchanged diets for an additional two months. Participants who followed the diet based on pulse experienced a decrease of approximately 8% of total cholesterol and LDL cholesterol, compared to those who have a regular diet.
They contain key vitamins and minerals.
Chickpeas are rich in iron, a mineral that the body needs to transport oxygen. A cup of chickpeas contains about 60% of Recommended daily amounts For adult men and menopausal women, and about 25% of those for menstruated women.
Plant -based iron is less easily absorbed by the body than meat iron, said Emily Ho, a nutrition professor at the College of Health and director of Linus Pauling Institute at Oregon State University. Including many Vitamin C In your diet can help you absorb more iron, said Dr. Ho.
Chickpeas are also rich in folate, vitamin B which is important for cell replication. Everyone needs Folate, but it is particularly important during pregnancy, to support the rapid growth of the fetus, said Dr. Ho. A cup of chickpeas at 47% of Recommended amount Folate for pregnant women, and around 70% of this for everyone.
Ready to dig?
Chickpeas and many other plants based on plants are “incomplete” protein sources, which means that they are relatively low in at least one of the essential amino acids that combine to form proteins in your body . Fortunately, if you associate chickpeas with grains – in particular whole grains – the two foods complement themselves to provide enough all the amino acids you need, said Henry Thompson, professor at the College of Agricultural Science and Director of the Colorado State University cancer prevention laboratory. He suggested eating chickpea stew with a slice of full wheat bread or spreading hummus on a whole grain tortilla.
Here are some recipes to put more chickpeas in your diet, NYT kitchen.
Do you want the secret of additional crisp chickpeas? Rub them completely dry with a cloth before roasting. The seasoning of smoked paprika here can be exchanged for other spices.
Recipe: Roasted chickpeas
In this filling salad, the chickpeas are seasoned with a mixture of cumin, sweet paprika and chili powder in a snack of Moroccan street food. A vinaigrette with green chili yogurt all.
Recipe: Poussia-Pichy salad with green Harissa vinaigrette
With a creamy lemon-tahini vinaigrette and a celery and crunchy green onions, this make-up salad is the foundation of a large office lunch.
Recipe: Chickpea salad sandwich