Chickpeas: Great benefits for the body

What are beans? What do you usually use them for? What points should be kept in mind when using? Ways to create delicious dishes but still ensure nutrition? How to keep food fresh? Let's follow SignsSymptomsList to follow the analyzed article below!

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• 1. What do you know about Tofu?
• 2. Nutritional ingredients in Horse Beans
• 3. Benefits of Horse Beans
• 4. Preparation and cooking tips
• 5. Points to note when using
• 6. Food preservation and safety

1. What do you know about Tofu?

Chickpeas, also known by the English name Phaseolus, are seeds of the legume family

Characteristics : seeds are about the size of a little finger, round gourd seeds, and alternately red and white seed coats.

Uses : Chickpeas contain many nutrients that are good for health, stimulate the taste buds to help eat better, reduce appetite, suitable for people who need to lose weight.

2. Nutritional ingredients in Horse Beans

Nutrition facts for 1 cup (156g) of raw lima beans, including:

• Calories : 176
• Fat : 1.3g
• Sodium : 12.5mg
• Carbohydrates : 31.5g
• Fiber : 6g
• Sugar : 2.3g
• Protein : 10.7g

3. Benefits of Horse Beans

3.1. Helps with weight control

Chickpeas help support effective weight loss

A review of the nutritional value of legumes published in the journal Statistical Medicine determined that: “Replacing energy-dense foods with legumes has been shown to be helpful in preventing as well as the management of obesity and related disorders. Such as cardiovascular disease, diabetes and metabolic syndrome.”

The study authors suggest replacing high-calorie, high-fat meat-based foods (such as burgers and hot dogs) with beans. Or you can combine meat with legumes in the production of those foods to reduce the fat and calorie content.

3.2. Reduce Cholesterol

Chickpeas help reduce cholesterol in the blood

Including beans in the diet can help lower LDL cholesterol (also known as “bad” cholesterol).

3.3. Stabilize blood sugar

Eating beans regularly helps you stabilize blood sugar

Another review of studies found that increasing the intake of legumes such as beans, peas, and lentils in the diet provides many benefits on the glycemic index . They can help both people with diabetes and those without the disease improve long-term blood sugar control.

3.4. Supports brain health

Chickpeas provide important minerals for the brain

Chickpeas are a good source of manganese, an important mineral for nervous system and brain health .

4. Preparation and cooking tips

4.1. Tips for preparing the bean curd

Before washing the dried peas, spread them out on a light-colored plate to check and remove any small stones, debris, or damaged beans. Then, put the beans in a sieve, rinse thoroughly under cool running water.

To shorten cooking time and make them easier to digest, beans should be soaked first. This has been shown to reduce raffinose-type oligosaccharides, which are linked to bloating if pre-soaked.

There are 2 ways to prepare Ngu beans. One is to boil the beans for two minutes, remove the pan from the heat, cover, and let stand for 2 hours. A simple alternative is to soak the beans in water for 8 hours or overnight. Place the pan in the refrigerator to prevent the beans from fermenting. Whichever method you use, drain the soak and rinse the beans with clean water!

4.2. The healthiest way to cook lentils

• To cook the beans, put the whole thing in a pot and add three cups of fresh water or broth for each cup of dry beans. The water level should be about one to 5-6 cm above the bean surface.
• Bring the bean water to a boil, then reduce the heat to low, and partially cover. It usually takes about 45 minutes for the beans to become tender when cooked this way. Note, a lot of foam may appear during cooking. Just skim off the foam during the first half hour of boiling. Since foam often produces a lot of foam, you should avoid cooking in a pressure cooker.
• Do not add salty or sour flavors to the beans before they are just cooked, as this will make the beans tough and increase the cooking time.
• While uncooked beans contain compounds that can inhibit a digestive enzyme. This donates red blood cells to clump together. Soaking and cooking the beans renders these compounds harmless. Therefore, it is important to always eat soaked and cooked beans. Do not use them when they are uncooked, such as grinding dried beans into a powder.

4.3. How to enjoy

• If whole beans can be found on the market, they can be served as an appetizer sprinkled with seasonings like edamame (shelled soybeans).
• Mix the pureed beans with minced garlic and your favorite fresh herbs. Use this mixture as a sandwich filling or dip for a crunchy treat.
• The sweetness of the beans makes them a great bean soup. Especially when added to soups with root vegetables such as carrots, radishes, and beets
• For a twist on a traditional Native American dish, make Ngu bean burritos. Fill the tortillas with peas and corn kernels, then top with chopped tomatoes, avocado, and scallions.
• Mix cooked peas and sweet potatoes together with your favorite veggies

5. Points to note when using

Compounds that interfere with nutrient absorption are often referred to as “antinutrients”. However, the term is misleading because this interference occurs only when the compounds are consumed in extremely large amounts. This problem will not significantly affect the amount of beans you use

One study specifically investigated the antinutrients in beans. The researchers found that washing, cooking and baking the beans (especially steaming – using a pressure cooker – for 20 minutes) significantly reduced or eliminated the antinutrients in the beans except for tannins.

6. Food preservation and safety

• How you store your beans depends on how you buy them: shelled or unshelled.
• It is best to store both types above in the refrigerator.
• The peeled beans will stay fresh for about 7 days.
• If you buy beans with skin, you can blanch them and put them in the freezer. Can last up to 3 months.
• Dried beans can be stored in a cool, dry place for 10-12 months.

Chickpeas are a familiar nut with many great health benefits. You can make mung beans into many different dishes so you don't get bored! Using this bean regularly will help you prevent diseases and strengthen your resistance.

Pharmacist Nguyen Ngoc Cam Tien