Pumpkin with chickpeas
2 servings
35 minutes
Chickpeas are a biologically valuable dietary food product. Today, "Turkish peas" are one of the most common legumes in the world. Chickpeas are a good source of lecithin, riboflavin (vitamin B2), thiamine (vitamin B1), nicotinic and pantothenic acids, choline. The protein content in chickpea seeds varies from 20.1 to 32.4%. Chickpea seeds contain a lot of phosphorus, calcium, potassium and magnesium. The vitamin C content in chickpea seeds varies from 2.2 to 20 mg per 100 g of biomass, and in germinating seeds its content quickly increases to 147.6 mg per 100 g of dry matter. Depending on the variety, the fat content in the seeds ranges from 4.1 to 7.2%, and in this indicator, chickpeas are superior to other legumes, the only exception is soybeans. Although soybeans, peas and beans contain more protein in their seeds, it is known that the nutritional value of a crop is determined not only by the amount of protein, but also by its quality, which depends on the balance of its amino acid composition, the content of essential amino acids, and the digestibility of protein. In these indicators, as well as in the amount of the main essential acids - methionine and tryptophan, chickpeas are superior to other legumes. Chickpea beans, eaten (as well as chickpea flour in the form of an ointment), improve the condition of the skin and complexion. Chickpeas contain a lot of potassium and calcium, so eating them has a beneficial effect on the health of bones, muscles, heart function, dental health and water content in tissues. It is also useful for the thyroid gland in case of iodine deficiency in the body, and the presence of selenium in its beans helps prevent various neoplasms (including cancer). In the countries of the East, chickpeas are believed to increase lust (potency), so male domestic animals (especially camels) are fattened with chickpea beans. Chickpea infusion, drunk on an empty stomach, causes a strong erection. Nervous and physical exhaustion, anemia, diabetes, excess cholesterol, various stones, liver blockages, spleen diseases - chickpeas will come to the rescue for all these ailments. Chickpea dishes (as well as all legumes) can easily replace meat dishes, as they contain protein with amino acids that are vital for humans. But unlike meat, legumes also contain soluble fiber. It is its presence in food that helps normalize bowel function and cleanse the body of toxins. Flour is made from chickpea seeds, the addition of which (in an amount of 10-20%) to wheat flour when baking bread and making confectionery and pasta increases the nutritional value, taste and biological value of these products.
1
Chickpeas should be soaked in cold water overnight, then boiled for about one to one and a half hours in slightly salted water, drained, and cooled. For 200 grams of cooked chickpeas, less than 100 grams of dry chickpeas is needed.
- Chickpeas: 200 g
2
Make a cut on the 'bottom' of the tomatoes and pour boiling water over them.
- Tomatoes: 2 pieces
3
Slice the onion into half rings and fry in oil until translucent.
- Onion: 1 head
- Olive oil: 3 tablespoons
4
Add finely chopped garlic and ginger, fry for 1-2 minutes.
- Garlic: 2 cloves
- Ginger root: 1 teaspoon
5
Meanwhile, peel the tomatoes, dice them, add to the pan, and add coriander, cumin, turmeric, curry, and cinnamon. Simmer on low heat for 2-3 minutes.
- Tomatoes: 2 pieces
- Caraway: 1 teaspoon
- Ground coriander: 0.5 teaspoon
- Turmeric: 0.5 teaspoon
- Curry: 0.5 teaspoon
- Cinnamon: 0.5 teaspoon
6
Cut the pumpkin into large cubes, add to the vegetables, pour in 2/3 cup of water, and simmer for about 10 minutes.
- Pumpkin: 400 g
- Olive oil: 3 tablespoons
7
After adding the chickpeas, season with salt and pepper to taste, cover with a lid, and simmer for another 5 minutes.
- Chickpeas: 200 g
- Salt: to taste
- Ground black pepper: to taste
8
Peel the banana, slice it into 1 cm thick rounds, and fry in a hot pan until golden brown.
- Bananas: 1 piece
9
Arrange on plates and carefully place banana slices on top.
10
Serve with fresh cilantro leaves.