When talking about legumes, there are very few that are as famous as chickpeas. These small grains can be eaten both hot and cold preparations and also combine very well with a wide variety of foods.
An essential legume in traditional stews, the chickpea stands out for being a remarkable source of slowly absorbed carbohydrates, which produce a gradual assimilation of glucose.
Experts from the Spanish Nutrition Foundation (FEN) indicate that they are a source of "vegetable protein, calcium, potassium, iron, phosphorus, magnesium, folates, niacin, vitamin B6 and vitamin E" . Additionally, they provide soluble and insoluble fiber.
Its protein content is also interesting (20%), although it is an incomplete protein due to the lack of the essential amino acid methionine and this is easily compensated if there are other protein sources in the same meal. The combination of legume and cereal (for example, chickpea and rice) increases the quality of the proteins.
Its richness in fiber improves intestinal transit and contributes to the absorption of carbohydrates being even slower.
Chickpeas have many minerals, especially calcium, phosphorus, iron, potassium, zinc and magnesium , and are especially rich in vitamins B1, B6 and folic acid.
Its contribution of lipids is somewhat higher than in the rest of legumes , except for soybeans. The presence of unsaturated fatty acids , oleic and linoleic, stands out. It has a low fat content (3.5%), healthier than meat .
It is an energy food that provides 305 calories per 100 g .
There are many many variations of chickpea salad, but this quick and easy recipe takes the cake.
Chickpea salad with goat cheese
In this recipe you mix the sweetness of cheese, toasted cumin seeds and dates, to give an aromatic, sweet and salty flavor.
Apart from a pan to toast the cumin seeds, you will only need a bowl to mix all the ingredients!
Ingredients for 2 people
- 2 tablespoons of extra virgin olive oil
- 3 garlic cloves, minced
- 1 tbsp lemon zest
- The juice of a lemon
- Salt
- ground black pepper
- 1 tbsp cumin seeds
- 200g of chickpeas cooked and drained
- 200g cherry tomatoes, cut in half
- 4 pitted and sliced dates
- 3 cucumbers , sliced and in half
- 1/2 red pepper diced
- 2 tablespoons of chopped parsley
- 100 grams of goat cheese
- Fresh mint
Instructions
In a large bowl, combine the olive oil, garlic, lemon zest, lemon juice, salt, and a pinch of pepper.
In a small skillet over medium-low heat, without oil, toast the cumin seeds until aromatic, max 2 min ; Remove from the heat and crush them a bit (a mortar and pestle is the easiest, if you don't have one, crush the seeds in a bowl with a tablespoon).
Add the crushed seeds to the sauce bowl and stir.
Add the chickpeas, tomatoes, dates, cucumber, red pepper and parsley and mix everything.
Place the goat cheese on top of the previous mixture and sprinkle with a little chopped mint.
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