Chickpeas: Benefits and Effects of This High-Protein Plant, Suitable Daily Intake, and Cooking Time

Chickpea, also known as chicken pea, heart pea, or tare bean, is a herbaceous plant of the legume family native to Europe. Because of its fragrant taste and high nutritional value, it is widely cultivated in Shandong, Taiwan, China, Inner Mongolia, and other places. So what are the benefits and effects of chickpeas? How much is appropriate to eat per day? How long does it take to cook them until done?

1. What are the benefits and effects of chickpeas?

Benefit 1. Energy supplement: Chickpeas have extremely high nutritional value, containing on average 8.9 g of protein and 2.6 g of fat per 100 g, so their protein content is very high. They also contain abundant vitamins, amino acids, and various trace elements such as calcium, potassium, zinc, and copper, which can effectively supplement the nutrients the human body needs, promote body metabolism, and replenish energy.

Benefit 2. Delaying aging: Chickpeas contain isoflavones, which can effectively regulate estrogen levels, remove toxins from the body, help women's skin maintain elasticity, and delay aging.

Benefit 3. Enhancing immunity: Chickpeas are rich in protein, which can effectively promote protein synthesis and enhance human immunity.

Benefit 4. Moistening the intestines and relieving constipation: Chickpeas contain a large amount of dietary fiber and crude fiber, which can effectively promote gastrointestinal peristalsis, accelerate the excretion of metabolic waste from the body, and achieve the effect of moistening the intestines and promoting bowel movements.

Benefit 5. Blood enrichment: Chickpeas are rich in protein and iron, which can effectively promote hemoglobin synthesis and increase the production of blood cells, thereby achieving a blood-enriching effect.

Benefit 6. Improving diabetes: Chickpeas contain chromium, which can effectively increase insulin activity, control blood sugar levels, and improve diabetes.

Benefit 7. Promoting children's development: Chickpeas contain a large amount of high-quality protein, amino acids, and folic acid, which can effectively prevent fetal malformations and promote children's brain development.

Benefit 8. Preventing and fighting cancer: Chickpeas contain isoflavones, which can effectively promote the death of cancer cells and play a role in preventing and fighting cancer.

2. How much chickpea is appropriate to eat per day?

Chickpeas are similar to soybeans. They can be eaten boiled, stir-fried, or ground into soy milk, but no matter which method is used, they should not be eaten in too large an amount, to avoid causing internal heat. Generally, eating 50 g of chickpeas per day is appropriate. However, people with hypoglycemia had best not eat too many, to avoid causing excessively low blood sugar and leading to physical discomfort.

3. How do you cook fresh chickpeas?

1. Cooking in a rice cooker: Before cooking, soak the fresh beans in water overnight so they swell, then the next day put them in a rice cooker and boil them in water. When it switches to the keep-warm state, that means they are cooked.

2. Cooking in a soup pot: Cooking in a soup pot is the same as cooking in a rice cooker. Before cooking, wash the beans and soak them in water overnight, then put them in a soup pot, add an equal proportion of water, bring to a boil over high heat, then turn to low heat and simmer for about 1 hour until cooked.

3. Cooking in a microwave: Cooking beans in a microwave is relatively convenient and quick, but before cooking, the beans also need to be washed and soaked in water overnight, then placed in a container with filtered boiling water and heated in the microwave in intervals for about 10 minutes until cooked.

4. Baking on a baking sheet: Before baking, wash the beans clean and soak them in water overnight, then wipe the surface moisture dry with a towel, spread them flat on a baking rack, sprinkle on an appropriate amount of salt, pepper, and other seasonings, and bake for about 40 minutes until done.

4. How long do chickpeas take to cook until done?

Chickpeas, like soybeans, are very hard and generally difficult to cook thoroughly, so whether cooking in a rice cooker or a soup pot, they need to be soaked in water for 12-16 hours before cooking, then placed in a pot and cooked over medium heat for 2-2.5 hours. If cooking in a pressure cooker, however, soaking is not needed. If they have been soaked, they only need to be cooked for about 25 minutes; if they have not been soaked, they need to be cooked for about 40 minutes.

5. Are chickpeas high in calories?

Chickpeas are very high in calories, containing on average 164 kcal per 100 g, far higher than the 116 kcal in rice, equivalent to about half an hour of brisk walking each time, so it is best not to consume too much, to avoid excess calories being converted into fat and making the body gain weight.