Chickpeas

Cicer arietinum

legume

Round seeds of a legume domesticated in the Fertile Crescent, large and pale in kabuli types, smaller in desi types. 100 g dry provide 20 g of protein and 12 g of fibre, with iron and resistant starch; their protein complements that of cereals.

Origin

Fertile Crescent and India

Season (United States)

all year round · grows in your region

Preparation

Soaked overnight, water discarded before cooking: they lose part of their oligosaccharides — hence gas — and of their phytates. Soaking, sprouting or sourdough bring its phytates down — and release the zinc and iron they were holding. High in purines: to rotate rather than stack, if the ground is sensitive.

Molecules

Resistant starch RS1 · GOS (galacto-oligosaccharides) · Saponins · Folates (B9) · Vitamin B1 (thiamine) · Vitamin B6 · Plant iron · Zinc · Magnesium · Potassium · Copper · Manganese · Protein · Lysine · Tryptophan · Vitamin B3 (niacin) · Vitamin B5 (pantothenic acid) · Phosphorus · Molybdenum · Choline · InositolIn small amounts, not counted Isoflavones · Spermidine · Selenium · PhytosterolsWhat slows things down Phytates · Purines

Did you know?

Its cooking water, aquafaba, whips up like egg whites.