Black chickpeas , perfect for healthy and invigorating recipes , are legumes characterized by healthy properties and interesting nutritional values . They require particular and careful cooking - soaking included - and are excellent stewed , with pasta and in many traditional recipes . Let's find out more.
Black chickpeas, properties and benefits
Black chickpeas are a fairly unknown type of legume and often overshadowed by the "white" variety. At risk of extinction, fortunately they have been re-evaluated despite the difficulty in cultivating them. Today it is mainly done in southern Italy. Sicilian black chickpeas deserve a mention, if they can be found in the center of the island. Particularly satiating, they are excellent for those on a diet and who need to control their weight. Thanks to the proteins contained, black chickpeas are suitable for vegans and vegetarians and for those who want to limit the consumption of meat. Thanks to the fibers , on the other hand, they can improve intestinal functions.
The nutritional values of black chickpeas
Precious source of vegetable proteins , they are also rich in vitamins , in particular those of group B, C and K and in mineral salts , among which magnesium, phosphorus and potassium stand out. Due to the iron content, three times greater than that of white chickpeas, they are strongly recommended during pregnancy and for women who have recently given birth.
Cooking black chickpeas
The cooking of black chickpeas requires a preventive soaking of 24-48 hours. Cover them with at least 4 times more water at room temperature than their weight. The long duration of soaking is due to the fact that the skin of black chickpeas is much harder than that of the classics, which usually require one night. When ready to cook them, drain and rinse them, then put them to boil in water over a very low flame for at least an hour. Salt them only after cooking to prevent them from becoming hard.
The recipes with black chickpeas to try
With tomato, Apulian, stewed , black chickpeas lend themselves to many vegan and non-vegan recipes . They have a strong taste and can be used in invigorating winter soups together with other legumes or cereals, in first courses with pasta or in salads. They can be used for particular hummus , for meatballs and vegetable burgers. They go well with prawns .