Let’s dig into the appealing world of chickpeas! Although some in Taiwan refer to chickpeas as “snow lotus seeds,” chickpeas and lotus seeds are actually from different food families. As cousins of beans, chickpeas are packed with nutrients and have gained significant popularity in numerous diets thanks to the increasing trend of health-conscious eating.
Originating from the Mediterranean and the Middle East, chickpeas have graced human diets for over 7,000 years and still serve as a primary food source. The chickpea’s rich history is matched by its nutritional value, as chickpeas are loaded with protein, fiber, vitamins and minerals. Chickpeas are particularly valuable for vegetarians, offering an excellent source of plant-based protein. Additionally, their high fiber content promotes digestion, and their low glycemic index helps maintain blood sugar levels, rendering them a superb choice for managing weight or diabetes.
As for incorporating chickpeas into your meals, the options are truly diverse. You might have encountered them in a rich curry or a crunchy salad, but perhaps the most popular chickpea dish is hummus. This smooth Middle Eastern dip is made by blending mashed chickpeas with olive oil, garlic, and a sesame seed paste called tahini. You can enjoy it as a spread on bread, a dip for vegetables, or even as a tasty pasta sauce substitute!
Photo courtesy of Freepik/ 照片: Freepik 提供
Next time you’re looking to add variety to your diet or simply fancy trying something new, give chickpeas a shot. These small, humble, yet mighty ingredients boast both considerable health benefits and cooking flexibility.
讓我們深入了解魅力十足的鷹嘴豆世界吧！儘管臺灣有些人將鷹嘴豆稱為「雪蓮子」，但鷹嘴豆和蓮子實際上來自不同的食物家族。作為豆類的近親，鷹嘴豆富含營養，由於注重健康的飲食趨勢的增加而在許多飲食中廣受歡迎。
鷹嘴豆起源於地中海和中東地區，豐富了人類的飲食已經超過7,000年，至今仍是主要的食物來源。鷹嘴豆的豐富歷史與其營養價值相稱，因為鷹嘴豆富含蛋白質、纖維素、維生素及礦物質。鷹嘴豆對素食者來說特別有價值，提供了優質的植物性蛋白質來源。此外，它們的高纖維含量有助於促進消化，低升糖指數則有助於維持血糖水平，使其成為控制體重或糖尿病的絕佳選擇。
至於要如何將鷹嘴豆融入你的餐點中，選擇實在是很多樣。你可能在濃郁的咖哩或爽脆的沙拉中就曾偶然發現過它們，但也許最受歡迎的鷹嘴豆菜餚是鷹嘴豆泥。這種來自中東地區的滑順蘸醬是透過將搗碎的鷹嘴豆與橄欖油、大蒜和名為「tahini」的中東芝麻醬混合而成。你可以將其作為麵包的抹醬或蔬菜的蘸醬來食用，或甚至作為義大利麵醬的美味替代品！
下次當你想為飲食增添變化，或只是單純想嘗試新東西時，不妨試試鷹嘴豆。這些小而不起眼卻強而有力的食材不僅具有相當多健康益處，還具有烹飪靈活性。
MORE INFORMATION
lotus n. 蓮花
the Mediterranean 地中海
digestion n. 消化；消化能力
render vt. 使成為；使處於某種狀態
superb adj. 絕佳的；傑出的
diabetes n. 糖尿病
dip n. 蘸醬
mashed adj. 搗成泥狀的；搗碎的
sesame n. 芝麻
豆泥。這種來自中東地區的滑順蘸醬是透過將搗碎的鷹嘴豆與橄欖油、大蒜和名為「tahini」的中東芝麻醬混合而成。你可以將其作為麵包的抹醬或蔬菜的蘸醬來食用，或甚至作為義大利麵醬的美味替代品！
下次當你想為飲食增添變化，或只是單純想嘗試新東西時，不妨試試鷹嘴豆。這些小而不起眼卻強而有力的食材不僅具有相當多健康益處，還具有烹飪靈活性。
Key Vocabulary
1.nutritious adj. 營養豐富的
nutrient n. 養分；營養物
nutritional adj. 營養（學）的
This fruit smoothie is so nutritious. It’s full of fiber and lots of important vitamins.
這杯水果冰沙真是營養豐富！它富含纖維素和許多重要的維生素。
2. grace vt. 使增色；使生輝
Colorful gardens and white stone statues grace the entrance of the beautiful castle.
色彩繽紛的花園和白色的石像使這座美麗城堡的入口生輝。
3. fiber n. 纖維
Whole wheat bread is generally healthier than white bread due to its higher fiber content.
由於纖維含量較高，全麥麵包通常比白麵包更健康。
4. vegetarian n. 素食者
Many vegetarians choose their diet for ethical reasons, such as animal welfare and environmental concerns.
許多素食者出於道德原因，如對動物福利和環境問題的關注而選擇這種飲食方式。
5. index n. 指數；索引 （複數為 indices 或 indexes）
glycemic index 升糖指數
Japan’s Nikkei 225 is one of the most watched stock indices in the Asian region.
日本的日經平均指數是亞洲地區最受關注的股票指數之一。
6. option n. 選擇；選項
There aren’t many options for vegetarians on this restaurant’s menu.
這家餐廳的菜單上沒有太多選擇提供給素食者。
7. encounter vt. 遭遇；偶然發現
The hikers weren’t sure what to do when they encountered a bear on the trail.
當這些登山客在山間小路遇到一隻熊時，他們不確定該怎麼辦。
8. olive n. 橄欖
The olive tree is a symbol of peace and has cultural significance in many Mediterranean countries. 橄欖樹是和平的象徵，在地中海地區的許多國家具有文化意義。
9. flexibility n. 靈活性；彈性
Good leaders possess the flexibility to adjust their strategies based on changing circumstances.
優秀的領導者具有根據不斷變化的情況來調整策略的靈活性。
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