Being a Punjabi, chickpea curry is in my blood (wink) but strangely I never tried chickpea salad. Last week I finally tried it and more than me, my hubby liked it (smiles)!
I have been having chickpea curry for years but never knew about the immense health benefits it possess. Let me summarize what I read before I elaborate on the recipe.
Health Benefits of Chickpea
(Source : WHfoods.com)
Digestive Tract Support: Chickpeas contain lot of fibre. In addition to this plentiful amount, at least two-thirds of the fibre in chickpeas is insoluble. This insoluble fibre typically passes all the way through our digestive tract unchanged, until it reaches the last part of our large intestine (the colon). Bacteria in our colon can break down the chickpea’s insoluble fibre into short chain fatty acids (SCFAs) .With the extra amounts of energy provided by SCFAs from the insoluble fibre in chickpea, our colon cells can stay optimally active and healthy. Healthier colon cell function means lower risk for us of colon problems, including lower risk of colon cancer.
Unique Supply of Antioxidants: While containing small but valuable amounts of conventional antioxidant nutrients like vitamin C, vitamin E, and beta-carotene, chickpeas also contain more concentrated supplies of antioxidant phytonutrients. The mineral manganese is also provided in excellent amounts by chickpeas.
Decreased Cardiovascular Risks: Research shows that, as little as 3/4 cup of garbanzos per day can help lower our LDL-cholesterol, total cholesterol, and triglycerides in a one-month period of time.
Better Regulation of Blood Sugar: Due to the high protein and fibre composition. Chickpea help regulate blood sugar level.
In a recent study participants were found to consume fewer snacks and fewer overall calories when supplementing their regular diet with chickpeas. So if you are on a weight loss regimen then it may support you there also(smiles)!
- 1 cup Chickpeas
- 2 long slices of Paneer finely chopped (Indian cottage cheese)
- 1/2 cup Grapes
- 1 Cucumber finely chopped
- 1 small Tomato finely chopped
- 1 medium size Onion finely chopped
- 1 cup Mint leaves
- 1/2 Raw mango
- 2-3 Green chillies
- 1 Tea spoon salt
Grind all the ingredients together in a grinder with 2-3 spoons of water. (I did not make the paste very smooth as I wanted some mint texture to stay in the dressing)
- Wash chickpeas and keep them soaked in water overnight.
- Add 1/2 spoon salt and pressure cook the chickpeas. After one whistle keep them on low flame for another 4-5 minutes. (for salad chickpea should be less boiled than for the usual curry)
- Drain extra water and let the chickpeas cool down.
- Mix all the other salad ingredients and keep inside refrigerator.
- Add the mint dressing just before serving the salad.
I am sure you must have tried some version of chickpea salad at home. Do share your recipes! I think I will take a break from any new salads for next few days and try some of the recipes shared by my readers…
Hey wait my friend, if you like the recipe then don’t forget to like and share it (smiles)!