Chickpeas are almost indispensable on the iftar table. But if deep-fried or heavily spiced cooked chickpeas are replaced with a mix of sprouted raw chickpeas, iftar will be different in taste and better in nutrition.
Why sprouted chickpeas
Chickpeas are a good source of protein, fibre, iron and magnesium, and their nutritional value rises further when they sprout. During sprouting the amounts of vitamin C and B-complex increase and digestibility improves, so after a day of fasting they can be a comparatively light and easily digested option.
The fibre in sprouted chickpeas helps reduce sudden swings in blood sugar, so they can also be a good choice for people trying to keep diabetes under control, though portions must be watched. Their plant protein also helps rebuild muscle and keeps you full for longer.
How to sprout them
Soak good-quality dried chickpeas in water for 8 to 10 hours. Then drain them and keep them in a clean cloth or a covered container for 24 to 36 hours, sprinkling a little water on them now and then. When small white sprouts appear, the chickpeas are ready.
Ingredients
- One cup of sprouted chickpeas
- Chopped onion
- Tomato and cucumber
- One teaspoon of lemon juice
- A little green chilli
- Coriander leaves
- A pinch of roasted cumin powder
- Salt to taste
- A little black pepper
Mix all the ingredients well. Adding a little boiled corn or pomegranate seeds will boost both taste and nutrition, and a few drops of mustard oil before serving will add a different aroma.
A word of caution
People with gas or irritable bowel syndrome (IBS) should add sprouted chickpeas to their diet gradually. Eating too many raw or half-raw can cause stomach discomfort. Sprouting must always be done hygienically, or there is a risk of bacteria.
All in all, instead of heavy fried food at iftar, a sprouted chickpea mix can be a healthy, economical and tasty alternative, with variety in taste and balance in nutrition in a single bowl.
Sources cited: Harvard T.H. Chan School of Public Health, WebMD, Bangladesh National Nutrition Services.
Source: Jagonews24. First published in Bengali on The Agro News.
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