Chickpeas: versatile legumes

Chickpeas grow in twos or threes in a pod on a bush. So they are legumes, just like peas and beans. In the store you will only see them without their casing, dried or in a jar or can.

Difference canned or dried

Raw chickpeas naturally contain a toxic substance, lectin. Lectin can disrupt the gut and damage the kidneys. Heating makes lectin harmless. The pot and can variant are already cooked, so you can use them immediately. Eat the peas as is, or warm them up briefly.

The dried version is tastier, but you have to put in a little more effort. Soak them overnight in plenty of cold water. Then cook them according to the directions on the package. The older they get, the longer it takes them to soften. Count on at least an hour. Overcooking is not a disaster, chickpeas do not fall apart quickly.

Happy meat substitute

The yellow marbles are full of carbohydrates and fiber. In addition, there are many proteins, iron and B vitamins. Thanks to this composition, they are a full-fledged meat substitute. But you can also put them on the menu as a vegetable or as a source of carbohydrates.

Another plus of the chickpea is its high tryptophan content. Tryptophan is an essential amino acid that your body does not make itself, you can only get it from food. You have tryptophan necessary for the production of serotonin. There is some evidence that serotonin improves your mood and helps you sleep better.

Lubricating and snacking

Hummus and falafel are perhaps the most famous dishes in which you will encounter chickpeas. Humus – also written as hummus, hoummous, hummus and humous – is a puree based on this legume to which sesame paste (tahini), garlic, lemon juice, olive oil and herbs are often added. Delicious on a sandwich or for dipping vegetables.

Falafel is a snack made from fried chickpea balls, often served in a pita bread with salad and sauces.

Healthy drink nuts

You can also make healthy ‘drink nuts’ from chickpeas. Use chickpeas from a can or jar that you have thoroughly rinsed and dried. Or soak and cook dried chickpeas first.

Then roast them with a dash of olive oil in the oven at 200 degrees until they are crispy. That takes 20 to 30 minutes. Toss the peas once halfway through the cooking time. Season them with salt, paprika, garlic powder or other spices to taste.

​Recipes

• Courgettes with chickpeas, goat cheese and mint
• Chickpea soup with spinach
• Tortilla with onion and chickpeas
• Crispy chickpea cookies
• Eggplant tagine with chickpeas