Chick peas seed

Description

 

Botanical Name: Cicer arietinum
Common Names: Chickpeas, Garbanzo Beans, Bengal Gram, Ceci (Italian), Gram
Type: Legume / Pulse
Varieties: Desi (small, dark, rough coat) and Kabuli (large, light beige, smooth coat)

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Description:

Chickpeas are edible seeds from the legume family, widely cultivated across the Mediterranean, Middle East, Africa, and parts of Asia. They are round, beige or yellowish seeds with a firm texture and mild, nutty flavour. Chickpeas are a nutritional powerhouse and play a foundational role in traditional dishes globally.

Chickpeas are typically sold dry (seeds) or pre-cooked (canned), and must be soaked and cooked before consumption when dry.

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Key Features:

• Rich Plant-Based Protein Source – Ideal for vegetarians and vegans.

• High in Fibre – Supports digestion and satiety.

• Nutrient-Dense – Packed with vitamins and minerals like iron, magnesium, and folate.

• Versatile Use – From hummus and falafel to curries and salads.

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Culinary Uses:

• Boiled or Stewed: For curries, soups, stews, and salads.

• Ground into Flour (Besan/Gram Flour): Used in flatbreads, fritters, and baking.

• Mashed or Puréed: To make hummus, veggie patties, dips, or spreads.

• Roasted or Puffed: As crunchy snacks or toppings.

• Fermented or Sprouted: For enhanced digestibility and enzyme content.

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Nutritional Value (per 100g dry, approx.):

• Calories: ~365 kcal

• Protein: ~19g

• Fat: ~6g (mostly unsaturated)

• Carbohydrates: ~61g

• Fibre: ~17g

• Iron: ~6.2 mg

• Magnesium, Potassium, Phosphorus, Zinc, Folate, B6, and Choline

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Health Benefits:

• Supports Muscle & Tissue Repair: Due to high protein and amino acid profile.

• Aids Digestive Health: High fibre content supports bowel regularity and gut health.

• Regulates Blood Sugar: Low glycemic index and high fibre slow glucose absorption.

• Heart Health: Source of unsaturated fats, potassium, and antioxidants.

• Weight Management: Promotes satiety and reduces overeating.

• Supports Pregnancy: Excellent source of folate, crucial for fetal development.

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Preparation Tips:

• Soak: 8–12 hours or overnight in cold water.

• Cook: Boil for 45–60 minutes or pressure cook until tender.

• Optional: Add baking soda while soaking for softer texture and quicker cooking.

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Storage:

• Dry Seeds: Store in an airtight container in a cool, dark place; shelf life: up to 1 year.

• Cooked Chickpeas: Refrigerate for up to 3–5 days or freeze for up to 3 months.

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Allergen & Dietary Information:

• Naturally gluten-free, nut-free, and soy-free.

• Suitable for vegan, vegetarian, diabetic, and Mediterranean diets.

• May cause bloating/gas in sensitive individuals; soaking and rinsing reduce this.

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Cultural Notes:

Chickpeas have been cultivated for over 7,000 years and are a staple in Middle Eastern, Indian, Mediterranean, and African cuisines. They symbolize sustenance, endurance, and health, especially in traditional diets like Ayurveda and the Blue Zones