One of the most popular organic flours today is chickpea flour, also called garbanzo bean, besan or gram flour. Made from ground chickpeas, this all-natural staple in your pantry can add convenience to your diet. It also provides great nutritional value. We asked Grainworks.com about chickpea flour to learn more about its benefits and share some of those with you here.
What makes garbanzo bean flour a great choice?
Garbanzo bean flour is an excellent choice to add to your organic flour shelf. Nutritionally, it includes 387 calories, 22 grams of protein and 10 grams of fibre in every 100 grams of flour. Besides this value, you benefit from its niacin, calcium, magnesium, potassium, zinc, phosphorous, folate and iron. These health-oriented benefits are why India, Pakistan, Nepal and Bangladesh have used chickpea flour for centuries.
Like garbanzo beans used to make it, this organic flour has a creamy and nutty texture. It works well in a wide variety of recipes, from traditional cuisine to baked goods like pizza crusts. You can use chickpea flour in hummus, socca, pakoras, falafel and farinata. Or you can use it to make breads, cakes, crusts and crackers. You can also use it to make your favourite quick breads, soups, gravies and sauces. By incorporating one-quarter garbanzo bean flour with your regular organic or standard flour, you can increase protein in all of your flour-based recipes.
3 Delicious Garbanzo Bean Flour Recipes
Start using garbanzo bean flour in your favourite foods today. It is easy, particularly with the three easy recipes below.
Egg-Free Omelets for Two
● 1-¼ cups chickpea flour
● ¼ tsp. baking powder
● ¼ tsp. turmeric
● 1 tsp. rosemary
● 1 tsp. thyme
● 2 Tbsp. yeast
● 1-½ cups water
● Juice of ½ lemon
● 1 shallot, minced
● 3-4 finely chopped mushrooms
● 2 stalks finely chopped kale
● 1 Tbsp. olive oil
Combine the dry ingredients and herbs in a large bowl, mixing well. Stir in the water and juice until smooth. Add the mushrooms, kale and shallots to create a thick batter you can pour. If the mixture is too thick, add some water to thin as needed.
Heat the olive oil in a skillet over medium heat. Pour half of the batter into the pan to completely line its bottom. To speed cooking time, put the lid on the skillet and lower heat to medium-low. Cook for three to four minutes on the first side and flip the omelet to repeat on the other side. Fold in half and season with salt and pepper to taste.
Pizza Crust for Four
● 1 cup chickpea flour
● ½ cup water
● 1 tsp. olive oil
● Dash of salt
After preheating your oven to 375 degrees Fahrenheit, prepare a baking sheet by lining it with parchment paper. Mix all of the ingredients in a large bowl until thickened. Ensure they are evenly distributed throughout the mixture. Spread all of the dough on the baking sheet to a thickness of about 1/4 inch. Bake for 15 to 20 minutes.
After removing the crust from the oven, add your favorite pizza toppings and cook for an additional five to 10 minutes. When the cheese has melted, and the other toppings have warmed, remove the pizza from the oven and enjoy!
Chocolate Chip Cookies
● ¾ cup chilled chickpea flour
● ½ tsp. baking soda
● Dash of sea salt
● 2 Tbsp. turbinado sugar
● 3 Tbsp. coconut oil, melted
● 3 Tbsp. maple syrup
● ½ tsp. vanilla
● ¼ cup dark chocolate chips
After preheating your oven to 350 degrees Fahrenheit, line a baking sheet with parchment paper. Mix the dry ingredients in a large bowl until evenly combined. Stir in the remaining ingredients until the dough is smooth and contains no dry lumps.
Roll the dough into teaspoon-sized balls and place them on the baking sheet. Press on the top of each ball with a fork to flatten it. Bake for 12 to 15 minutes until lightly browned. After removing the cookies from the oven, place them on a cooling rack. Allow the cookies to cool before eating. Makes 12 to 15 cookies.
Can I use garbanzo bean flour in place of regular flour?
You can substitute garbanzo bean flour in many recipes. You can also find a wide array of recipes on the web that focus on using chickpea flour instead of white or wheat flour. But you should always pay attention to your baking mix texture when making substitutions. It can take some trial-and-error to get the exact replacement ratio correct. As a general rule, you can replace heavy flours like teff or rye with garbanzo bean flour in a 1:1 ratio.
Garbanzo bean flour is dense. It is also stickier than standard, all-purpose flour. When you add liquids, this stickiness becomes more evident. However, being sticky is not all bad. This texture makes chickpea flour great as a binder for baking. It also works great in cuisine needing greater stability, such as fritters or veggie burgers.
Although garbanzo bean flour has a dense texture when compared to some other flours, it creates amazingly light frying batter. You can simply mix chickpea flour with your favorite spices and club soda to make a great tempura-style coating. Batter your chosen foods just like you would using tempura and fry to a golden brown. Garbanzo bean flour also works very well in savory baking, such as for dinner waffles. Use it as a thickener for your favorite soups and sauces, too.
Do not be afraid to get creative with garbanzo bean flour. It is among the healthiest of organic flours and provides a great taste with a creamy texture. For everything from your favorite cookies to pizza and soups, you have an unlimited number of organic cuisine options to enjoy using this acclaimed flour.