The Food Wheel recommends that we consume daily 1 to 2 portions of pulses – and there are many good reasons to do so, for they are a true nutritional luxury. But perhaps because the best known ways of cooking them are not very creative and to the taste of the new generations, or because of their time-consuming preparation, or because there is a common misconception that they are highly caloric and hard to digest, their frequency of consumption is much lower than desirable. Among pulses, beans and chickpeas are the most consumed in Portugal , but rather less than foods such as potatoes, rice and bread. In the past, beans were known as “the meat” of the poor, for it was a cheap source of protein. As for chickpeas, they are known to feed man since ancient times: it was one of the foods of the peoples of the Fertile Crescent (the “Cradle of Civilization”, current region of Iran, Syria and Turkey, among other countries) and “travelled” to India and Mediterranean Europe. For it provided also a lot of protein, some would call it “the grain of happiness”. Besides relatively cheap, both beans and chickpeas can be included in different dishes, from starters to soups, but also salads, main courses and desserts. About chickpeas and beans, know that: The most common variety of chickpeas in Portugal is kabuli (cream-coloured and thin-shelled), while in Asia dominates the desi (a smaller and darker grain with thick shell); There are estimated to be over a thousand varieties of beans (butter, red, black-eyed, white, black and pinto, for instance), with different colours, textures and flavours, allowing the preparation of different dishes; They have a low energy value (164 kcal per 100 g, in the case of chickpeas, and 100 kcal per 100 g, in the case of beans) and help to control appetite, due to its composition with high values of protein, fibre and slow-absorption carbohydrates; Their content of fibre contributes strongly to the proper functioning of the intestines, reduction of cholesterol, and glycaemic control (the level of sugar in the blood); They are rich in vitamins (B complex, especially folic acid, whose need is higher during pregnancy) and minerals (iron, magnesium, potassium, zinc, copper, manganese, among others); They have high content of vegetal protein, which is not a complete protein. By combining its consumption with cereals (rice, for instance), we increase its absorption by the body. A few practical advices: Chickpeas and beans should not be consumed raw: the process of cooking is essential to eliminate substances that could alter their normal digestion; Both dry beans and chickpeas that we find for sale must be soaked, before cooking, so as to restore the lost water. Soaking can be done in three ways: in cold water (for 12 hours or a whole night), in boiling water (for 1 hour), or in the microwave (in water, for 10-15 minutes, and then resting for 1 hour); You can also use canned beans and chickpeas, which are already cooked, speeding up the preparation. The water in the can / jar could be used, since it is rich in nutrients, but take into account that it usually contains salt. If you opt for these, before buying, read the package label carefully and choose the simpler versions, with less salt and without additional ingredients (namely, sugar); One advantage of dry pulses is that they can be stored for months, without losing their characteristics and nutritional qualities, provided that they are properly packed (in a sealed package and away from light); The gastrointestinal discomfort associated with the consumption of chickpeas and beans can be reduced, by changing the water once or twice while soaking, or by rinsing in water the canned ones. Sources: DGS - National Program for the Promotion of Healthy Diet Chickpeas Beans Portuguese Association of Nutricionists Learn now the recipes by our nutritionists Cristina Vieira Cunha , Maria Inês Cardoso , Raquel Barbosa and Simone Fernandes . Meet the nutrition clinical team from Hospital da Luz network.
