There are a few things you can try to make the nutrients in boiled chickpeas more bioavailable:
• Soaking chickpeas before cooking: Soaking chickpeas in water for several hours or overnight can help to reduce the levels of phytic acid and tannins, which can inhibit the absorption of certain nutrients. This information can be found in the following sources:
• The Vegetarian Resource Group: “Legumes: Nutritional Value and Health Benefits” (https://www.vrg.org/nutrition/legumes.php)
• The American Dietetic Association: “Position of the American Dietetic Association: Vegetarian Diets” (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4822157/)
• Adding acid to the cooking water: Adding a small amount of an acidic ingredient, such as lemon juice or vinegar, to the cooking water can help to break down the phytic acid and tannins in the chickpeas. This information can be found in the following sources:
• The Vegetarian Resource Group: “Legumes: Nutritional Value and Health Benefits” (https://www.vrg.org/nutrition/legumes.php)
• The American Dietetic Association: “Position of the American Dietetic Association: Vegetarian Diets” (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4822157/)
• Cooking with spices: Certain spices, such as turmeric, cumin, and coriander, have been shown to increase the bioavailability of certain nutrients. This information can be found in the following sources:
• The American Institute for Cancer Research: “Spices and Herbs: A Rich Source of Antioxidants” (https://www.aicr.org/foods-that-fight-cancer/spices-herbs-antioxidants/)
• The World’s Healthiest Foods: “Turmeric” (https://www.whfoods.com/genpage.php?tname=foodspice&dbid=78)
• Sprouting chickpeas: Sprouting the chickpeas before cooking them can also help to reduce the levels of phytic acid and tannins, making the nutrients in the chickpeas more bioavailable. This information can be found in the following sources:
• The Vegetarian Resource Group: “Legumes: Nutritional Value and Health Benefits” (https://www.vrg.org/nutrition/legumes.php)
• The American Dietetic Association: “Position of the American Dietetic Association: Vegetarian Diets” (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4822157/)
• The Vegetarian Resource Group: “Legumes: Nutritional Value and Health Benefits” (https://www.vrg.org/nutrition/legumes.php)
It’s important to note that while these strategies may help to increase the bioavailability of certain nutrients in boiled chickpeas, they will not necessarily make all of the nutrients in the chickpeas more bioavailable. Chickpeas are still a very nutritious food, and they are an excellent source of protein, fiber, and a variety of micronutrients.