Chickpeas are arguably one of the most essential and abundant legumes in many cuisine. This food, which has found its place on our tables for centuries, is highly satisfying and healthy thanks to its high content of protein, fiber, vitamins, and minerals.
Chickpea varieties are generally separated by the size of their grains, color, and hull structure. The most well-known and widely used type is the Kabuli chickpea, which is larger, light cream-colored, and has a smooth surface. This type is ideal for traditional chickpea pilaf, meat-and-chickpea stew, and hummus, the star of our meze tables. Though less common, smaller and darker types seen in some regions are mainly used for making flour or in special regional dishes. Thanks to this diversity, chickpeas have a wide range of uses, from stews to salads, mezes to soups.
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Why Do Chickpeas Cause Gas?
Chickpeas cause gas because we cannot fully digest some complex sugars (such as raffinose and stachyose) they contain in the small intestine. When these sugars reach the large intestine, the bacteria there break them down, producing gas (hydrogen and carbon dioxide). Additionally, the outer hull of the chickpea and its high fiber content also complicate digestion and increase gas.
Which Type of Chickpea Causes Less Gas?
It is generally accepted that new crop and small-grained chickpeas have less potential to cause gas. This is because these types cook faster and soften more easily. However, the amount of gas production largely depends on how well the chickpeas are soaked and cooked; old chickpeas or those that have not been soaked sufficiently may cause more gas after cooking.
What Should Be Done During the Soaking Phase to Prevent Chickpeas from Causing Gas?
Chickpeas should be soaked in plenty of cold water for at least 8-12 hours (overnight) to allow gas-causing substances to transfer into the water. Adding a small amount of baking soda to the soaking water softens the chickpea hulls, speeds up cooking, and helps dissolve gas-causing components.
Another method used is to add a few cucumber slices to the soaking water. You can thinly slice the cucumbers and add them to the water. You can remove the cucumbers when you change the water. This also increases the carminative (gas-reducing) effect.
Should the Chickpea Soaking Water Be Discarded? Can Chickpeas Be Cooked with the Soaking Water?
This water contains the gas-causing oligosaccharides that have separated from the chickpeas and cause digestive difficulties. Therefore, this water must be discarded before the chickpeas are cooked, and the chickpeas should be thoroughly rinsed with plenty of clean water. Chickpeas should not be cooked with the soaking water.
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What Should Be Done During the Cooking Phase to Prevent Chickpeas from Causing Gas?
To reduce gas from chickpeas during cooking, the foam that forms on the surface (which contains gas-causing substances) when they start boiling should be completely skimmed and removed with a spoon. Additionally, for the chickpeas to be well-digested, one must ensure they are cooked until fully soft, and to prevent them from remaining hard, it is important to add salt at the very end (close to the end of cooking).
A common technique used to reduce gas from chickpeas is to add a peeled and quartered potato to the dish. The potato absorbs the remaining gas during the cooking process. To prevent the potato from releasing the gas back into the dish, it must be removed from the pot immediately after the meal is cooked. Furthermore, consuming the dish after letting it rest is also better for digestion.
Which Spices Are Used to Prevent Chickpeas from Causing Gas?
Cumin is the most effective spice in reducing the gas-causing effect of chickpeas. Cumin has properties that aid digestion and prevent gas formation. In addition to adding cumin to the cooking water or the dish, spices like coriander seeds and ginger also help reduce gas by facilitating digestion.
How Do Chefs Use Chickpeas?
Especially in recipes where a creamy consistency is desired, such as hummus, chefs minimize gas by briefly pre-boiling the chickpeas in baking soda water, skimming the foam, and, most importantly, peeling the outer hulls by rubbing or kneading the boiled chickpeas with a cloth. Peeling the hulls largely eliminates the phytates that complicate digestion and significantly prevents gas formation.
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What Should Be Done in Brief to Prevent Chickpeas from Causing Gas?
In summary, the fundamental steps to take to prevent chickpeas from causing gas are: soaking them overnight in water with baking soda, definitely discarding the soaking water and rinsing them, skimming the foam that forms on the surface while cooking, adding cumin to the dish, and adding salt closer to the end of cooking.
Reference Articles
Han, H. S., & Baik, B. K. (2006). Oligosaccharide Content and Composition of Legumes and Their Reduction by Soaking, Cooking, Ultrasound, and High Hydrostatic Pressure. Cereal Chemistry, 83(4), 428–432.
Gokavi, M. S., B.S., R., & S.G., B. (2006). Effect of soaking and cooking on nutritional quality and safety of legumes. Journal of Food Science and Technology, 43(3), 256–260.
Bon appetite
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