A simple previous step in the preparation of legumes guarantees health benefits and makes the meal easier to prepare.
Chickpeas. Photo: Unsplash.
Soak the chickpeas before cooking them is a common and beneficial practice that has just been endorsed and explained by the science, which also determined the time in which they should be left in the water to have a health benefit.
It not only softens the legume and makes cooking easier for making recipes, but also improves digestibility and reduces unwanted side effects such as gas formation.
Chickpeas. Photo Unsplash.
Research carried out by the Harvard University and the National university of Colombia explained that soaking chickpeas can significantly reduce the presence of indigestible oligosaccharides, which frequently cause gas.
Even a very useful piece of advice they provided has to do with salt addition during soaking can accelerate water absorption and improve retention, which facilitates a faster and more uniform cooking.
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How long to soak chickpeas
Dried chickpeas are quite hard and may require much longer to soften if cooked directly without soaking. That is one of the reasons why Harvard recommends that these legumes be soaked between 12 and 24 hours.
Dried chickpeas. Photo: Unsplash.
Likewise, add salt to water can reduce the time needed to achieve adequate water absorption by just 6 hoursimproving the texture and accelerating cooking time.
It is also worth clarifying that change the soaking water at least once It is highly advisable, especially for prolonged soaking, as is making sure rinse them well before cooking to remove any residue.
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The benefits of chickpeas
Chickpeas are a excellent source of nutrients and offer several health benefits. Here are some of them:
- High protein content– They are rich in protein, making them a good option for vegetarian and vegan diets. Protein is essential for cell repair and growth.
- Rich in fiber: They are a good source of dietary fiber, both soluble and insoluble. Fiber helps maintain digestive health, prevents constipation, and can help control blood sugar levels.
- Source of vitamins and minerals– contain a variety of important vitamins and minerals such as iron, magnesium, zinc, folic acid and B vitamins, which are essential for numerous bodily functions.
- Antioxidant properties: Chickpeas have antioxidant compounds such as beta-carotene and vitamin C, which help combat oxidative stress in the body and reduce the risk of chronic diseases.
- Benefits for the heart: Its content of fiber, potassium and B complex vitamins contributes to cardiovascular health, helping to reduce LDL (bad) cholesterol levels and improving the health of blood vessels.
- Blood sugar regulation: The fiber and nutrients in chickpeas can help stabilize blood sugar levels, which is beneficial for people with type 2 diabetes or at risk of developing it.
- They can help control weight: Thanks to their fiber and protein content, chickpeas can help increase feelings of satiety and reduce total caloric intake, which is beneficial for weight control.
- Culinary versatility– They are very versatile and can be incorporated into a wide variety of dishes, from salads to stews, hummus, veggie burgers and much more.
