The gluten-free flour replacer is my go-to
By Rebecca Firkser Updated August 09, 2018
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Credit: Photo by Kelsey Hansen
Even with all the gluten-free hype, I still use all-purpose flour in most baking endeavors. Except when it comes to breakfast. That’s when I reach for chickpea flour. Also known as garbanzo bean flour, chickpea flour is nutty and dense, and a bit more gritty than most flours. Its unique texture and flavor instantly adds complexity to any baked good. Made from dried and ground chickpeas, chickpea flour is high in protein and naturally gluten-free, making it surprisingly sturdy when it comes to baking.
Compared with other gluten-free flours like rice or coconut, which tend to be lower in protein and therefore require some sort of starchy binder like xanthan gum to avoid crumbling, chickpea flour keeps baked goods moist and intact. These are just a few of my favorite things to make with chickpea flour:
A Super-Simple Crepe or Wrap
Whisk together 1 cup of chickpea flour with ¾ cup of water and a pinch of salt, then cook ladlefuls of the batter on a lightly greased nonstick pan like a giant pancake. You can then use the crepes as wraps for breakfast burritos or other savory sandwiches, or go sweet and fill it with cottage cheese or ricotta, Nutella or drippy nut butters, and fresh berries.
Muffins, Cookies, and Quick Breads
Though you can mix it with other flours (gluten-free or regular) to add complexity in flavor, chickpea flour is sturdy enough to do the heavy lifting in baking all by itself. Try a 1 to 1 swap for flour in blender muffins, pumpkin bread, or sunflower butter breakfast cookies.
An Eggless Omelet
We’ve already basically established that chickpea flour is magic, and nothing proves this more than when I make omelets with the stuff. When you mix the flour with baking soda, nondairy milk, and (for extra fluffiness) whipped aquafaba, you’ll get a completely vegan omelet that looks and tastes eerily like the real thing.
Socca and Panisse
Crispy yet tender and piping hot, socca and panisse are some of the best things you can do with chickpea flour. Both snacks start out with a simply batter of chickpea flour, water, and olive oil, and cooked like a large pancake. While socca is typically served whole, topped with fresh herbs or thinly sliced vegetables, panisse gets one extra-special step: The pancake is cut into shards and then deep-fried, after which it gets a shower of flakey sea salt. Reader, I warn you, it’s very hard to stop eating panisse.
FAQs
But chickpea flour, Love explains, "is a naturally dense flour, and because of that denseness, and its innate binding tendencies, it lends baked goods a sturdy yet tender texture when mixed with other gluten-free flours. So, for quick breads, muffins, and cakes, it holds up extremely well."
Can I substitute all-purpose flour with chickpea flour? ›
Try it yourself with our delicious red onion & chilli bhajis with mint & garlic raita. You can usually substitute half the amount of plain flour in a recipe for chickpea flour.
What is the importance of chickpea flour? ›
Rich in vitamins and minerals
Chickpea flour is loaded with important nutrients. One cup (92 grams) of chickpea flour packs slightly more folate than you need in a day. This vitamin plays an important role in preventing spinal cord defects during pregnancy ( 2 ).
What is the difference between chickpea flour and regular flour? ›
Chickpea Flour is made from ground, dried chickpeas and is naturally gluten-free and protein packed, and it is regarded as a healthy choice for everything from baking to frying. Unlike all-purpose flour, chickpea flour is high in protein, fibre and micronutrients, while being low in carbohydrates and calories.
Is chickpea flour bad for blood sugar? ›
Furthermore, numerous studies have demonstrated that pulse crops, including chickpeas, aid in blood sugar regulation [27,28,29]. These research findings imply that incorporating pulse crops, including chickpeas, into diabetes management diets can improve the health status of diabetic patients.
Why use chickpeas in baking? ›
Its unique texture and flavor instantly adds complexity to any baked good. Made from dried and ground chickpeas, chickpea flour is high in protein and naturally gluten-free, making it surprisingly sturdy when it comes to baking.
What is chickpea flour best for? ›
Chickpea flour is used throughout the Mediterranean, the Middle East, South Asia, and Africa to make sweet and savory flatbreads, thicken soups and stews, and add richness to dumplings and cakes. It is the main ingredient in shiro wat, a hearty, spicy Ethiopian stew laced with tomatoes and onions.
How to make chickpea flour taste better? ›
Toast Your Chickpea Flour
Toasting chickpea flour brings out its nutty aroma and flavor while adding texture, making it an even more complex ingredient.
What does chickpea flour do to skin? ›
Besan, also known as Gram Flour, is made by pounding chickpeas. It combats various skin issues, including excess oil production, acne, blemishes, and dark spots, and works best as anti-ageing.
What is the healthiest flour to bake with? ›
Thus, whole wheat flour is widely considered healthier. It's a good source of protein, fiber, and a variety of vitamins and minerals. As it contains gluten, it isn't appropriate for people with celiac disease or non-celiac gluten sensitivity.
Chickpea flour is also a terrific anti-inflammatory food, as consuming beans has been shown to have anti-inflammatory abilities and protective benefits against cancer — in particular cancer within the digestive tract, including colon, stomach and kidney cancer.
Is chickpea flour just ground up chickpeas? ›
It's made from ground-up chickpeas. It is also called gram flour or besan. Can be used as a thickener or binding agent for batters.
What is the ratio of chickpea flour to regular flour? ›
Chickpea is an awesome gluten-free alternative to all-purpose flour, but does require some adjustments when baking with it. You want to use 75% chickpea flour for 100% all-purpose flour, so 1 cup of all-purpose flour will be substituted for ¾ cup of chickpea flour.
How do you get the bitterness out of chickpea flour? ›
Remember to toast the chickpea flour in a dry skillet or oven beforehand to eliminate any bitterness in the final dish.
Does chickpea flour change the taste? ›
Used in a recipe, chickpea flour requires more water to be able to bind the components together. The taste of chickpea flour is a little stronger than its gram flour counterpart and so takes longer to reduce the strong taste - some say it has a grass-like taste to it when raw - if you try it (I wouldn't recommend it!).
How do you substitute chickpea flour for eggs in baking? ›
To replace one egg, simply mix 3 tablespoons of chickpea flour with 3 tablespoons of water until you have a thick and creamy mixture. If replacing an extra large egg, use 4 tablespoons of each. When I want an extra thick egg substitute, I mix the chickpea flour with almond milk instead of water.
