Making chickpea flour is rather a lot simpler thanks suppose—and it is extra inexpensive than the store-bought model. This is a chickpea flour recipe, in addition to concepts for the way to use this gluten-free flour substitute in on a regular basis cooking.
Are chickpeas the brand new cauliflower?
If you happen to haven’t seen, there’s one thing of a chickpea craze happening proper now. We’re speaking chickpea muffins, chickpea breads, chickpea tortillas—all made with chickpea flour. (Right here’s extra on whether or not chickpea pasta is healthy.)
The fantastic thing about chickpea flour is it’s created from, effectively, chickpeas, or as they’re additionally referred to as, garbanzo beans. No matter you name them, these legumes are among the many most nutritious meals on the market.
Dietary advantages of chickpea flour
Chickpea flour presents some fairly superior dietary perks. Per quarter cup, it accommodates 89 energy, 5 grams protein, 13 grams carbohydrates, and 2 grams fiber. Compared, the identical quantity of enriched all-purpose flour has 114 energy, Three grams protein, 24 grams carbs, and 1 gram fiber.
You possibly can see that chickpea flour is decrease in energy and carbs than conventional flour. “This may help with glycemic management for folks with diabetes,” says registered dietitian nutritionist Melissa Altman-Traub, RDN. And it’s higher in protein and fiber—each of which assist to maintain you satiated longer.
You’ll additionally get different nutrients from chickpeas, together with blood-sugar-helping manganese, folate (particularly vital for pregnant ladies), and copper (important for forming pink blood cells).
Why it is best to make your personal chickpea flour
Let’s face it: Many well being meals may be expensive. A two-pound bag of chickpea flour ranges wherever from $3 to $11. The identical quantity of dried chickpeas—which you should utilize to make chickpea flour in minutes—is often simply a few bucks.
Plus, making chickpea flour from scratch all however eliminates any danger of cross-contamination from wheat or different grains that might introduce gluten into what ought to be a naturally gluten-free flour. (Gluten is a sort of protein discovered in wheat, barley, and rye, and it could actually set off gastrointestinal and different signs in folks with celiac disease or gluten intolerance.)
“The flour itself is gluten-free, however verify the label as a result of some manufacturers are processed in a facility that additionally processes wheat,” explains Altman-Traub. (See the highest plant-based food trends for 2021.)
How to make chickpea flour
“Selfmade chickpea flour is straightforward to make if in case you have a meals processor,” says registered dietitian nutritionist Jen Scheinman. Merely grind uncooked, dried chickpeas in a meals processor or high-powered blender till it develops the consistency of flour. This can take about two minutes. (It’s as easy to make as almond flour.)
Then, use a sieve or a fine-mesh strainer to take away any giant items or lumps. You possibly can grind these bigger items in a spice grinder, Scheinman says, so that you don’t waste something. Retailer your selfmade flour in an air-tight container, simply as you’ll common flour.
A simple chickpea flour recipe
- 1 pound uncooked, dried chickpeas
Utilizing a meals processor or high-powered blender, course of chickpeas for about two minutes, till the chickpeas develop the consistency of flour.
Use a sieve or fine-mesh strainer to take away any giant items or lumps. Grind any giant items in a spice grinder.
Place chickpea flour in an air-tight container, and retailer for up to two months.
How to bake and prepare dinner with chickpea flour
Chickpea flour is dense, so when baking you’ll probably need to sub it in for under a few of the unique recipe’s flour—wherever from 1 / 4 to half of the entire flour content material. If you happen to’re wanting to make a gluten-free baked good comparable to muffins or pancakes, use all-purpose gluten-free flour for the remaining flour. (Check out healthy desserts that can help you lose weight.)
“Whereas chickpea flour is historically used in Center Jap and Indian delicacies, you may as well add it to extra conventional baked items in place of different flours,” says Scheinman. “It works greatest in savory baked items or these with a powerful taste profile comparable to cinnamon, nutmeg, or cardamom.”
You possibly can prepare dinner with it, too. “Use chickpea flour in place of eggs, comparable to how ground flax seeds are used with a mixture of flour and water,” suggests Altman-Traub.
As for different savory meals, Scheinman enjoys making socca—principally a big chickpea pancake. “Socca pizza is my favourite method to use chickpea flour,” she says. “When topped with sauce and melted cheese, socca makes for an excellent yummy pizza.”
Altman-Traub likes to combine chickpea flour with water and spices to create a batter for roasted greens. “The greens have a crispy exterior with out being fried,” she says. Subsequent, try these different dietitian-recommended pantry staples.