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Chickpea

In season all year

Food Description:

Otherwise known as Garbanzo Beans, chickpeas are the most widely consumed legume in the world. Originating in the Middle East, they have a firm texture with a nutty, robust flavour. They are usually pale yellow in colour. Chickpea (besan) flour is gluten free and can be used to make savoury breads and pancakes. Whole, they are delicious in casseroles and salads or pureed to make hummus.
Dried chickpeas are incredibly economical but do take a bit of time to soak and cook. You should soak them overnight in cold water, but can reduce the soaking time in boiling water for two to three hours.
Canned chickpeas are also quite economical. Most brands are canned is very salty water so make sure you thoroughly rinse them before use.

General Information:

Category: Legume
To Buy: Buy dried from a store with a guaranteed turnover of produce. Canned cooked chickpeas, or cooked vacuum packed, are also available from supermarkets and health food stores.
To Store: Store dried chickpeas in an airtight container in the pantry. Cook extra and freeze in plastic containers for up to 3 months.
Tips and Tricks: Reduce soaking time by pouring boiling water over the dried peas. Allow to stand for 3 - 4 hours before cooking.

Nutrition (0.5 Cup):

Weight (grams): 85
Carbohydrates, g: 11.9
Fibre, g:
Fat (g): 1.8
Monosaturated Fat , g: 0.3
Iron, mg: Main function is synthesis of red blood cells, thus delivering oxygen around the body and maintaining all bodily functions. Contraindications: Excess accumulation may play a role in development of heart disease.
Amines: Amines come the breakdown or fermentation of proteins. High amounts are found in cheese, chocolate, wine, beer and yeast extracts. Smaller amounts are present in some fruits and vegetables such as tomatoes, avocados, bananas. For those with sensitivities, low foods are almost never a problem, moderate and high foods may cause reactions, depending on how sensitive you are and how much is eaten. Very high foods will most often cause unwanted symptoms in sensitive individuals. No information available
Glutamates: Glutamate is found naturally in many foods, as part of protein. It enhances the flavour of food, which is why foods rich in natural glutamates such as tomatoes, mushrooms and cheeses are commonly used in meals. Pure monosodium glutamate (MSG) is used as an additive to artificially flavour many processed foods, and should be avoided, especially in sensitive individuals as it can cause serious adverse reactions. n/a
Energy (kJ): 384
Low GI < 55: Glycaemic Index refers to the rate at which carbohydrate rich foods are converted to glucose for energy by the body; Low GI carbohydrtes release glucose is released slowly into the bloodstream and help to regulate energy levels and insulin production.
Protein (g): 5.5
Saturated Fat, g : 0.3
Niacin (B3):
Sodium: Helps to maintain water levels in the body and is involved in secretion of gastric juices and nutrient transport. High amounts of sodium may lead to water retention and high blood pressure if it is not adequately excreted.
Salicylates: Naturally occurring plant chemicals found in several fruits, vegetables, nuts, herbs and spices, jams, honey, yeast extracts, tea and coffee, juices, beer and wines. Also present in flavourings, perfumes, scented toiletries and some medications. For those with sensitivities, low foods are almost never a problem, moderate and high foods may cause reactions, depending on how sensitive you are and how much is eaten. Very high foods will most often cause unwanted symptoms in sensitive individuals. Safe/negligible amount

Cooking:

Cooking Tips: Soak ovenight in lots of water. Drain and add fresh water. Bring to the boil and cook for up to 2 hours or until tender. Add salt at the end of the cooking as otherwise the skin will toughen.

Benefits the Following Health Conditions:*

Anaemia
Constipation
Fungal Infections
Low Energy
Bacterial Infections
Diabetes
High Blood Cholesterol

* This information is sourced by a qualified naturopath. It is non prescriptive and not intended as a cure for the condition. Recommended intake is not provided. It is no substitute for the advice and treatment of a professional practitioner.



Disclaimer:
The Food Coach provides all content as is, without warranty. The Food Coach is not responsible for errors or omissions, or consequences of improper preparation, user allergies, or any other consequence of food preparation or consumption.