Chickpeas: beneficial and harmful properties for the body

Chickpeas on pp - is it possible?

If you are still new to proper nutrition, you may have questions regarding the benefits of chickpeas. Why should you include it in your diet when losing weight and what are its main benefits?

• The biggest advantage of this product is its high protein content. Protein is great for weight loss, reduces appetite and helps build muscle mass. If we talk about regular proper nutrition, then you need to consume at least 1 gram of protein per 1 kg of body weight per day. But if you set a goal to lose more weight, then the portion of protein will have to be increased to 1.5 grams. Not everyone can include the right amount of protein in their diet through meat or fish. Then chickpeas come to the rescue, because per 100 grams of this product there are as many as 19 grams of protein!
• Another undeniable advantage of this product is its fiber content! How many fruits or vegetables do you eat per day? Are you getting enough dietary fiber to support your gastrointestinal tract? Nutritionists insist that you get at least 30 grams of fiber in your diet every day, but in reality, most people don't get half of that. If you are one of them, then adding chickpeas to your diet, you can easily get closer to this figure, because 100 grams of chickpeas contain as much as 17 grams of dietary fiber.
• chickpeas are a high nutrient density food. This means that it not only contains a lot of useful substances, but is also wonderfully filling. When dieting, it is very important to include in your diet foods that not only contain a lot of nutrients and few calories, but are also very filling. Having eaten a portion of chickpeas for lunch, you will not feel hungry for a long time and this will save you from unhealthy snacks.

Composition of chickpeas

Turkish peas are famous for their high concentration of essential amino acids, including methionine and tryptophan, beneficial minerals, as well as plant proteins and fats.

Chickpea grains contain approximately 30% protein [2], which is not inferior in quality to the protein contained in chicken and duck eggs. In addition, the product contains about 50-60% high-quality carbohydrates, up to 5% minerals and a wide range of vitamins, including A, C, group B, PP [2]. With so many nutrients, including high quality proteins, chick peas can be eaten as a substitute for meat and are often included in vegetarian diets along with soy. In addition, this product will be very useful if you are fasting or if your meat consumption is limited for medical reasons.

As mentioned earlier, chickpeas contain tryptophan, which has a beneficial effect on the functioning of the human nervous system.
It is this amino acid that improves the transmission of signals between neurons, thereby strengthening the nervous system and having a positive effect on the brain. But most importantly, chickpeas contain selenium. Its deficiency affects well-being: as a result, weakness appears, a person gets tired faster, immunity decreases and the functioning of the heart muscle worsens. Chemical composition of chickpeas (per 100 g) [3]

What can you cook from chickpeas on a diet and diet?

If you think that the choice of chickpea recipes is limited, then you are mistaken. Surprisingly, this product is so versatile that you can prepare a huge number of dishes from it, including even desserts!

• pp soups. If you don’t know how to replace potatoes in soup on a diet, then we have a great solution! Put chickpeas instead of potatoes and get an excellent high-protein soup. You can also add other healthy vegetables and lean dietary chicken or turkey.
• pp puree. Here's another great way to introduce more protein into your diet. Prepare delicious and healthy chickpea puree. You've definitely never tried such a puree with such a protein content.
• pp salads. Dietary dishes made from chickpeas include, of course, dietary salads. You already know that you can add beans to salads on pp, but you can also always diversify such dishes and add chickpeas. This ingredient will turn any salad into a complete lunch or dinner.
• pp cutlets. This dish is especially popular among vegans, but we can also incorporate it into our healthy diet. Using chickpeas you can make excellent high protein cutlets.
• pp pancakes. Surprisingly, even simple pancakes can be made dietary and healthy if you make them from chickpeas. By the way, this will help introduce protein into your morning diet!
• pp bread. If you have given up bread on a diet and don’t know what to replace it with, then chickpeas will help here too. This high-protein bread can be happily included in your diet during a diet.
• pp desserts. What about a delicious and healthy chickpea dessert? You can make healthy pp candies and even bake real pp brownies!

As you can see, dietary chickpea recipes amaze with their variety. Can't wait to get started? We have collected the most popular options for chickpea dishes and will be happy to share them with you!

Banana PP bread

Benefits of chickpeas for cancer

Butyrate is an essential short-chain fatty acid obtained from diets containing chickpeas. A number of studies report that butyrate can suppress cell proliferation and induce apoptosis, which may reduce the risk of colorectal cancer. Several other dietary bioactive compounds, such as lycopene, biochanin A and saponins, which reduce the risk of certain types of cancer, are also present in chickpeas and hummus.

Cummings JH, Stephen AM, Branch WJ Implications of dietary fiber breakdown in the human colon. In: Bruce R., Tannenbaum S., Correa P., editors. Banbury Report 7 Gastrointestinal Cancer. Volume 1. Cold Spring Harbor Laboratory; Cold Spring Harbor, NY, USA: 1981. pp. 71–81. Mathers JC Pulses and carcinogenesis: Potential for the prevention of colon, breast and other cancers. Br. J. Nutr. 2002;88(Suppl. 3):S273–S279. Jukanti AK, Gaur PM, Gowda CL, Chibbar RN Nutritional quality and health benefits of chickpea (Cicerarietinum L.): A review. Br. J. Nutr. 2012;108:S11–S26.

A study by Murillo et al. showed a 64% suppression of azoxymethane-induced aberrant cryptic lesions in rats fed a diet supplemented with 10% chickpea flour. This study found that the high concentration of saponins in chickpea flour may partly explain the reported reduction in lesions. In addition, dietary inclusion of chickpea seed fiber has been shown to reduce the toxic effects of N-nitrosodiethylamine on lipid peroxidation and antioxidant potential. Although there is no data specific to hummus in this area, an epidemiological study found that consumption of legumes was also associated with a reduced risk of certain types of cancer.

Murillo G., Choi JK, Vioque J., Pan O. Efficacy of garbanzo and soybean flour in suppression of aberrant crypt foci in the colons of CF-1 mice. Anticancer Res. 2004;24:3049–3056. Mittal G., Vadhera S., Brar APS Protective role of chickpea seed coat fiber on N-nitrosodiethylamine-induced toxicity in hypercholesterolemic rats. Exp. Toxicol. Pathol. 2009;61:363–370. doi: 10.1016/j.etp.2008.07.006. Agurs-Collins T., Smoot D., Afful J., Makambi K., Adams-Campbell LL Legume intake and reduced colorectal adenoma risk in African-Americans. J. Natl. Black Nurses Assoc. 2006;17:162–167.

Dietary chickpea candies

One of the simplest and most affordable options from chickpeas is a recipe for delicious and dietary sweets. In this recipe, chickpeas are the basis of our sweets. We already know that it contains a lot of fiber and protein, so it will be difficult to argue with the benefits of such a dessert. In addition, this option is prepared very simply and quickly, but you can even add various ingredients to your taste.

Let's look at a simple basic recipe that you can later change to your taste.

• 2/3 cup chickpeas. It needs to be soaked overnight in cold water, then boiled until fully cooked. Grind the finished chickpeas into puree.
• 150 grams of dates. We will use this particular dried fruit, since it is very sweet and we will not have to add a sweetener. Pass through a meat grinder or grind in a blender.
• 150 grams of peanuts. Grind in a blender. Peanuts can also be replaced with peanut butter, the main thing is that it is natural and does not contain other additives.
• 1 tablespoon of natural cocoa. This is for those who like a more chocolatey taste of candy.

We combine all the components and make small candies. They can be rolled in toasted sesame seeds or sprinkled with low-fat coconut flakes.

The beauty of this simple recipe is that you can constantly change the ingredients to add the ones you like best. So, dates can be safely replaced with prunes or dried apricots, and other nuts can be used instead of peanuts. You can also add any natural sweetener, such as honey or agave syrup.

15 more homemade candy recipes

Photo: instagram @alanakudz

PP salad with chickpeas

What to cook for dinner? We offer a simple and healthy salad option that can fit perfectly into a healthy diet. What do we need?

• 70 grams of chickpeas. Soak it for a couple of hours and then boil until fully cooked.
• 1 fresh cucumber. Cut into cubes.
• 1 bell pepper. Wash, clean, cut.
• 3 cherry tomatoes. Cut into two parts.

For the dressing: 1 tablespoon olive oil + 1 tablespoon lemon juice + finely chopped herbs.

Combine all ingredients, season, salt and pepper to taste.

Interesting! Nutritionists advise including salads in your diet every day! These dishes are rich in fiber and healthy vitamins and minerals and can significantly speed up your weight loss process. In order for any vegetable salad to also become protein, nutritionists advise adding the following components: any legumes, lean chicken fillet, eggs or egg whites, seafood, low-fat fish. Such salads will become not just a snack, but a real lunch or dinner.

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Reviews

Oksana Oleynik, Sochi I know that chickpeas have many beneficial properties. I decided to try cooking it, it turned out pretty good. A nutritious and satisfying dish that also provides health benefits. It's a pity that it takes a very long time to cook. Vera Sokol, Moscow I introduced chickpeas into my diet for weight loss, amazing! Girls, it is really very filling. I ate it for lunch and don’t even feel like having dinner – that’s a great trait. And you can prepare many dishes: salads, soups, stews. Someone wrote that you can even make desserts from chickpeas, but I haven’t tried it yet. I will experiment! Tatyana Zaporozhskaya, Kyiv I know, there is even a diet based on chickpeas, I read that it is very effective and healthy. Need to try. The main thing is not to harm your health. I have only used it for germination so far, it turned out very well. Light nutty taste, and very healthy.

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Chickpea cutlets - recipe pp

Here's another unusual chickpea recipe that you can even cook during fasting. A tasty and simple version of unusual pp cutlets that are rich in both protein and fiber. The recipe is incredibly simple:

• a glass of chickpeas. As usual, leave in water for a couple of hours (preferably overnight), then boil until tender. There is no need to drain all the water; it may come in handy.
• carrot. Grate it.
• 1 onion. Let's chop.
• 1 tbsp. l. vegetable oil
• favorite spices to taste
• breadcrumbs

1. Fry vegetables in a frying pan.
2. Then put the vegetables and chickpeas into the blender and blend everything.
3. Add spices and form cutlets.
4. Roll them in breadcrumbs and place them on a baking sheet.
5. Bake for about 15 minutes at 180 degrees.

This dish is well served with a serving of fresh green salad. Also, such cutlets can be an excellent snack on a diet. Please note that in this version we bake the dish in the oven and do not fry it in vegetable oil. The thing is that such cutlets absorb a lot of oil, which leads to an increase in calorie content. We recommend baking in the oven to reduce the calorie content of the finished dish. If you fry, then you will also have to add the nutritional value of vegetable oil to the total calorie content.

What to cook with lentils

Photo: instagram/thedelhifoodiecouple

How to cook chickpeas as a side dish

If you have run out of ideas for delicious and healthy side dishes, then we definitely recommend making chickpea puree! This delicious dish can be safely served with meat and fresh green salads, and it is incredibly easy to prepare!

• 100 grams of our favorite product. Soak in water for a couple of hours and boil until fully cooked. Do not drain all the water, it may come in handy.
• 10 grams of butter. We take the least fatty oil.
• 50 ml low-fat milk. You can do without it.
• paprika. It will give a special taste to our puree.
• salt to taste

Place the finished chickpeas in a blender, add the remaining ingredients and blend. Then add the spices and mix. If the puree is too dry, you can add a little water in which the chickpeas were cooked.

Interesting! What else can you make pp puree from? Surprisingly, there are a lot of vegetable options for pp puree. One of the simplest and most dietary is cauliflower or pumpkin puree. This dish can also be prepared from green peas!

What to choose as a side dish for chicken, meat, fish

Hummus - diet recipe with chickpea flour

Looking for a delicious and easy snack to help you eat better? Then we have a great option for you. If you are one of those who like to spread some tasty, but high-calorie and completely unhealthy paste or sauce on bread, then this recipe is simply a salvation for you. This is also an excellent appetizer that can be safely served even during a holiday feast. We suggest you make hummus from chickpea flour. So here are the components:

• 1 cup flour
• 2 glasses of water
• 30 grams of sesame seeds. Lightly fry, then grind in a coffee grinder.
• 1 tablespoon olive oil
• half a lemon. Squeeze the juice out of it.
• 1 clove of garlic. Pass through a garlic press.
• spices. Be sure to add pepper and coriander.

Mix chickpea flour with water. Stir until there are no lumps left. Then put on the fire and bring to a boil. Add the rest of the ingredients and beat everything with a blender.

Now comes the fun part! What to eat with hummus on pp, because regular flour tortillas don’t fit well into a weight loss menu! We offer the following options - whole grain bread, carrot, cucumber and celery sticks!

All about hummus on PP

Photo: @emilyfeikls

Dietary pancakes with chickpea flour

What can you say about high-protein pancakes? And to cook them, we won't need to add protein! We will make pancakes from chickpea flour! Let's take the following ingredients:

• 150 grams chickpea flour
• 150 grams of low-fat kefir. It needs to be heated a little to become warm.
• 180 ml warm water
• 2 tbsp. l. vegetable oil
• 1⁄2 tsp. salt
• a pinch of soda
• 1 egg

First of all, mix all the dry ingredients. Then add warm water and the remaining ingredients. Beat everything with a blender so that there are no lumps. Be sure to bake in a non-stick pan.

This recipe is ideal if you need to make filled pancakes. You should also use only dietary products as filling. If you want meat pancakes, it is better to use chicken or turkey. You can also prepare a mushroom filling; it will fit perfectly into the menu. And don’t forget about low-fat cottage cheese with herbs; this filling is also dietary and high in protein!

Contraindications

The “fly in the ointment” for chickpeas is considered to be increased gas formation, which leads to bloating and flatulence. To avoid these troubles, it is enough to adhere to the recommended standards, where a single serving does not exceed 150 grams. Also, do not drink water after eating peas and snack on fruit.

You should not eat Turkish peas if you have an individual intolerance, exacerbation of diseases of the stomach and intestines, or kidney failure. Women during breastfeeding need to replace the product with a more neutral one, since legumes stimulate colic in infants.

PP chickpea bread in a bread machine

If you want to make protein bread, you can always use chickpea flour. 100 grams of this flour contains as much as 22 grams of protein, so the recipe is ideal for those who adhere to BZHU counting. Let's prepare the following ingredients:

• 1 cup chickpea flour
• 2 cups wheat flour
• 3 glasses of plain water
• 1 teaspoon dry yeast
• 1 teaspoon sugar
• 1 teaspoon salt
• 1 teaspoon vinegar
• spices - dried parsley, basil, paprika. We put a pinch of each.
• 3 tablespoons olive oil

We put all the products into the bread machine. After cooking is completed, it is better to wrap the finished bread in a towel for a couple of hours.

Photo: @theglutengram

Chickpea soup pp

We already said that chickpeas are a great substitute for potatoes in soup! Let's prepare a healthy chickpea dish for lunch! Even those who are not on a diet will love this soup!

• 1 chicken fillet. You can boil it in advance and disassemble it into fibers. We don’t pour out the finished broth; we will use it to prepare our soup. Don't forget to strain it.
• half a glass of chickpeas. Don't forget to fill it with water overnight. Boil until fully cooked in a separate container.
• 1 medium carrot. Cut into cubes or circles, as you prefer.
• 1 bell pepper. Cut into cubes.
• spices to taste

Add chickpeas and boiled chicken to the broth, add all the vegetable ingredients. Salt and pepper. Cook for about 20 minutes.

Photo: @vincenzosphilly

What are the benefits of chickpeas for the body?

The health benefits of chickpeas are enormous. Regular consumption of nakhat has a preventive effect against the development of many diseases.

The product has many useful qualities:

• An integral ingredient during dietary nutrition. Characterized by good absorption compared to conventional types of peas.
• An alternative source of protein that allows you to replace meat products during fasting.
• Contains carbohydrates and proteins that a person needs to maintain health.
• If consumed with rice, it can provide the body with a number of amino acids.
• The beneficial properties of nahat have a unique effect on the human body: they cleanse the blood, improve the condition of teeth, relieve inflammation in the oral cavity, help eliminate irregularities in the heart rhythm, relieve pain in the back, and relieve gastrointestinal diseases.
• Increases hemoglobin in the blood, which benefits nursing and expectant women.
• Reduces cholesterol and stabilizes blood sugar.
• Improves liver condition.
• Helps with depression and apathy.
• Promotes rejuvenation and helps brain function, prevents malignant processes.
• Helps remove excess fluid from the body.
• Useful for overweight people.
• Improves the condition of the skin, nails and hair.
• Reduces the risk of seizures.

But do not forget that chickpeas can be harmful in some chronic conditions. This will be discussed further below.

PP chickpea brownies

It's time to prepare the most delicious chocolate dessert - chickpea brownie. This chickpea recipe will definitely become your favorite! So, let's take the following components:

• 200 grams of dry chickpeas. Soak it overnight. During this time, the chickpeas will swell and double in weight. You need to boil the chickpeas until fully cooked and grind them in a blender.
• 2 eggs
• 60 grams of dark chocolate. We also put it in a blender and grind it.
• 3 tablespoons cocoa. It should be natural cocoa, without sugar and other harmful additives.
• 2 teaspoons baking powder
• natural sweetener according to your taste. Even honey will do.

Combine all ingredients and mix thoroughly. We cover the form with parchment and send our pp brownie there. Bake for about 30 minutes at 180 degrees.

PP Pumpkin Brownie Recipe

Beneficial features

Easterners, prone to poetic comparisons, call lamb peas “golden grain” for a long list of important health properties. When you regularly turn it on in the menu, you observe:

• lowering sugar and cholesterol levels;
• improvement of vascular condition;
• stabilization of blood pressure;
• splitting and removal of waste;
• acceleration of bile circulation;
• disappearance of edema and congestion in the body;
• strengthening immunity;
• increasing overall tone, performance, brain activity;
• normalization of liver functions;
• improving the functioning of the gastrointestinal tract.

Such a powerful effect, affecting all vital systems, could not go unnoticed by nutritionists. A natural continuation of positive changes is the acceleration of metabolic processes, weight loss and consolidation of the results obtained. An accompanying bonus is the improvement in the condition of the skin, hair and nails after removing waste and toxins. The most valuable quality was the product’s ability to create a feeling of long-term satiety in small portions. A large amount of fiber takes a long time to digest, gradually being converted into energy. At the same time, chickpeas improve the functioning of the gastrointestinal tract, eliminating digestive problems.