Sep 14, 2009 2:26 pm US/Pacific
Ancient, Yet Perfect Little Legume, The Chick-Pea
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Dr. James Rouse says chick-peas are a great source of protein, fiber, folate, iron and a good source of zinc and potassium.
CBS
If you've ever tried hummus or eaten a little round, beige, firm but somewhat creamy nugget from the salad bar, then you're familiar with the chick-pea, also known as garbanzo bean or ceci (in Italy). Chick-peas are a legume, cultivated for centuries (as far back as 7000 B.C), and a staple in Mediterranean, Middle Eastern, and Indian cuisine. These little legumes pack a lot of nutrition in a small package, that's for certain.
Chick-peas are a great source of protein, fiber, folate, iron and a good source of zinc and potassium. They are naturally low in sodium, cholesterol-free and contain almost no saturated fat. Chick-peas are a terrific choice for vegetarians who are looking to get more protein into their diets. They are also wonderful for anyone with blood sugar or cholesterol issues, including diabetes – first because they are digested slowly (due to their soluble and insoluble fiber content), and also because eating chick-peas may help lower LDL cholesterol levels.
Chick-peas have a nutty, earthy, and somewhat creamy and meaty flavor. They are perfect for adding to salads, rice dishes, soups, and stir-fries. They can be blended with other vegetables, nuts, and/or seeds for a delicious dip or spread and they also go well in pasta dishes.
Chick-peas contain the amino acid tryptophan, which acts as a precursor to the feel-good neurotransmitter, serotonin. Tryptophan is touted as a sleep aid, so you may want to experiment with chick-peas in the evening, rather than before an important study period..
To cook dried chick-peas you will want to first soak them overnight in enough water to cover them completely. Then you will want to drain off the soaking water, check for and remove any small stones or damaged beans, remove any skins that came to the surface, and rinse the chickpeas under cold running water. Then add water back to the pot (3 cups water:1 cup chick-peas) and bring to a boil. Reduce heat to simmer, covering about ¾ of the way. They should take anywhere from an hour to an hour and a half to become tender enough to eat. And if this sounds like a lot of work, then you can always use canned beans. With the canned chick-peas be sure to rinse them after you remove them from the can to remove any possible excess sodium.
Chick-peas are naturally gluten-free. In fact, you can even find chick-pea flour, which again, has a rich history in Indian and Italian cuisine.
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