Chickpea flour, also known as gram flour, garbanzo bean flour or besan flour, is a flour that is made from ground chickpeas. And while whole chickpeas are great as-is, there is something incredibly convenient and multi-purpose about chickpea flour, making it even more of a staple in the everyday diet. That way, you can explore chickpeas beyond your daily dip into hummus.
Its nutritional profile is pretty stellar. In 100 grams of chickpea flour, there are 387 calories, 10 grams of dietary fiber and 22 grams of protein. It is also chockfull of vitamins and minerals, including niacin, folate, calcium, iron, magnesium, phosphorus, potassium and zinc.
It is a staple in Indian, Pakistani, Nepali and Bangladeshi cuisines. Chickpea flour has a nutty, almost creamy consistency, lending to plenty of diverse dishes, including falafel, hummus, socca, farinata, papadums and pakoras. It can also be a great tool in gluten-free baking, especially in making crackers, pizza crusts and breads. It works just as well in cakes and quick breads and can be used to thicken soups, sauces and gravies. If you are looking to up your protein intake, garbanzo bean flour can substitute 25 percent of the flour in whatever baked good recipe you are preparing in order to provide you with the nutrition boost.
Here are 3 easy ways to incorporate chickpea flour into your diet.
- 1 cup chickpea flour
- ½ cup water
- 1 teaspoon olive oil
- Dash of salt
Preheat the oven to 375 degrees Fahrenheit. Line a baking sheet with parchment paper. In a large bowl, mix together the chickpea flour, water, olive oil and salt until thickened and evenly combined. Spread onto the parchment paper and spread out the dough until it is about ¼-inch thick. Bake in the oven for 15-20 minutes. Remove crust from the oven and add desired toppings, then cook for 5-10 minutes more until the toppings have warmed up or melted.
From the Organic Authority Files
- 1 ¼ cups chickpea flour
- ¼ teaspoon baking powder
- ¼ teaspoon turmeric
- 1 teaspoon dried rosemary
- 1 teaspoon dried thyme
- 2 tablespoons nutritional yeast
- 1 ½ cups water
- Juice of ½ lemon
- 1 shallot, minced
- 3-4 crimini mushrooms, finely chopped
- 2 stalks kale, finely chopped
- 1 tablespoon olive oil
- Salt and pepper to taste
In a large bowl, combine the chickpea flour, baking powder, turmeric, rosemary, thyme and nutritional yeast. Mix until evenly combined. Add the water and lemon juice and stir until smooth, with no visible clumps. Add in the shallots, mushrooms and kale. The mixture will be thick, but pourable. Add more water in order to thin it out if necessary.
In a skillet over medium heat, add the olive oil. Pour half the batter onto the skillet and spread to line the bottom completely. Put the lid on the skillet to help cook the omelet faster. Lower the heat to medium-low and let it cook for about 3-4 minutes. Flip the omelet and cook the other side for another 3-4 minutes. Fold in half and serve immediately with your choice of toppings.
Chocolate Chip Cookies
Makes about 15 cookies
- ¾ cup cold chickpea flour (kept cold so the cookies don’t flatten)
- ½ teaspoon baking soda
- Dash of sea salt
- 2 tablespoons turbinado sugar
- 3 tablespoon coconut oil, melted
- 3 tablespoons maple syrup
- ½ teaspoon vanilla
- ¼ cup dark chocolate chips
- 1-3 tablespoons water, depending on need
Preheat the oven to 350 degrees Fahrenheit. In a large bowl, mix together the chickpea flour, baking soda, sea salt and sugar until evenly combined. Add in the remaining ingredients and stir until smooth and well combined. Roll the dough into balls and place them onto a parchment paper-lined baking sheet. Lightly press down on the top of each ball to flatten it slightly. Place in the oven for 12-15 minutes, or until lightly browned. Remove from the oven and let cool slightly before enjoying.
Related on Organic Authority
Indian Chickpea Dip
Photo Credit: Bowl with chickpea flour from Shutterstock