If your only contact with chickpeas has been to add them to a salad or occasionally eat hummus, then you are missing some of the serious benefits of chickpea flour. Chickpea flour has the same benefits as chickpea nutrition, since it is simply made with one ingredient: roasted ground chickpeas (or sometimes raw). Chickpea was one of the first crops grown by humans and remains one of the most popular legumes worldwide today, so it is not surprising that some cultures have used chickpeas to make a versatile, grain-free flour for centuries.
Chickpea Flour Could Be Your New Favorite Gluten-Free Ingredient:
Some of the benefits of exchanging your usual flours for chickpea flour? A higher proportion of fiber, gluten free and a higher percentage of protein as well. Whether you can tolerate eating grains or not, you are likely to love the dense and abundant quality of chickpea flour and be surprised at the number of ways you can easily start using it. Chickpeas belong to the class of fiber-rich foods called legumes or pulse, which also includes beans, lentils and peas. Chickpea flour, which is also called chickpea flour, chickpea flour or traditionally kissed, is popular in many countries, especially in Asia and the Middle East. For example, it is considered a basic ingredient in Indian, Pakistani, Nepalese and Bangladeshi cuisines. The health benefits of legume consumption have received growing interest from researchers, and their consumption and production extend to the entire world. Among European countries, there is a greater consumption of legumes throughout the Mediterranean (with a daily per capita consumption of between 8 and 23 grams, compared to only five grams in northern Europe and the US), which It has led researchers to believe that bean phytonutrients can be one of the reasons why these populations have historically experienced great health.
Chickpea Flour Nutritional Information:
Eating more chickpeas and chickpea flour is a great way to increase fiber intake. And because they are such a high source of fiber, many studies show that eating more chickpeas and virtually all types of legumes can reduce the risk of coronary heart disease, obesity, diabetes and even some types of cancer. Chickpeas also offer a good variety of vitamins and minerals. For example, it is believed that they have calcium and magnesium in an ideal proportion, a very high amount of folate, which is essential for a healthy pregnancy, a good dose of energizing B vitamins such as vitamin B6 and a decent amount of healthy potassium for the heart.
“They even contain some of the powerful antioxidant mineral selenium, as well as iron and many plant-based proteins”.
Gluten-free diets are also increasingly popular, so you’ll love adding this flour to your pantry if you’ve recently decided not to consume gluten.
½ Cup Chickpea Flour Has About:
- 178 calories
- 3 grams of fat
- 10 grams of protein
- 5 grams of fiber
- 5 grams of sugar (without added sugar)
- 101 milligrams of folate (50 percent DV)
- 75 milligrams of manganese (37 percent DV)
- 4 milligrams of copper (21 percent DV)
- 76 milligrams of magnesium (19 percent DV)
- 146 milligrams phosphorus (15 percent DV)
- 2 milligrams of thiamine (15 percent DV)
- 2 milligrams of iron (12 percent DV)
- 25 milligrams of vitamin B6 (12 percent DV)
- 778 milligrams of potassium (11 percent DV)
- 3 milligrams of zinc (9 percent DV)
- 7 milligrams of selenium (6 percent DV)
6 Health Benefits of Chickpea Flour:
1. Great Source of Fiber:
- Chickpeas are an excellent source of dietary fiber, with approximately 12.5 grams per cup of cooked chickpeas. This makes chickpea flour an equally good source, especially when you use it instead of refined flours that have been stripped of nutrients and have very little fiber.
- Virtually all studies that have studied high fiber diets have found some measure of health benefits, sometimes even surprising. Some studies show that those who eat the most fiber have a lower risk of developing diabetes, colon cancer, and are less likely to be obese and have difficulty gaining weight.
- Chickpeas are rich in total and soluble fiber, as well as resistant starch, all of which contribute to the low glycemic index of chickpea flour. The fiber in chickpeas also makes them a heavy weight in terms of help with digestion, prevention of constipation and even help in weight loss, as they fill you up.
2. Help Improve Heart Health:
- It is known that legumes high in fiber and nutrients such as chickpeas help balance unhealthy cholesterol levels, reduce hypertension and protect against heart disease. Beans can help keep arteries free of dangerous plaque buildup, maintain healthy blood pressure levels and decrease the chances of having a heart attack or stroke.
- This is why studies have found an inverse association between insoluble fiber intake and systolic and diastolic blood pressure, total cholesterol and triglycerides.
- Chickpeas provide a lot of polyphenols, many of which are potent antioxidants. Prospective research published in the American Journal of Clinical Nutrition suggests that diets that include beans naturally reduce cholesterol, favorably affect risk factors for metabolic syndrome and reduce the risk of ischemic heart disease and diabetes.
- Other studies show that having only one daily serving (about 3/4 of a cooked cup) of beans of any kind can help decrease the chances of a heart attack and help balance cholesterol. This happens because the bean fiber works to create a gel-like substance in the digestive system that binds with fatty acids.
- It has been shown that both soluble and insoluble fiber help control and control hypertension, in addition to foods high in fiber can also help avoid overeating and accumulate dangerous fat, especially around vital organs, including the heart.
3. Stabilizes Blood Sugar and Can Prevent Diabetes:
- Fiber, particularly soluble fiber, not only lowers blood cholesterol levels, but also helps decrease the absorption of sugar in the bloodstream. This is very important both for people with diabetes and for anyone else with blood sugar problems or metabolic syndrome. Chickpea flour has a complex carbohydrate form called starch that the body can slowly digest and use for energy over time in a much more beneficial way than consuming refined carbohydrates.
- There is much evidence to point to the fact that fiber-rich diets are a much more effective natural cure for type 2 diabetes than low-fiber diets. Legumes in general cause a rise in blood glucose lower than foods such as potatoes or almost any type of wheat flour.
- While refined flours can rapidly increase blood sugar levels and produce “spikes and drops” of energy, chickpea flour is a slow-burning carbohydrate that does not affect glucose levels substantially, which means it has a lower glycemic load. Eating more low-glycemic foods is a way to reverse diabetes naturally, have more energy and avoid sugar cravings.
4. Can Help With Weight Loss:
- High fiber diets are often recommended for weight loss because foods high in fiber are generally low in calories, but they expand in the intestines, which disables hunger signals from your body. In essence, foods high in fiber, such as chickpeas and other legumes, have a high volume and high nutrient density, but are low in calories, especially if you take into account that your body cannot digest carbohydrates from fiber.
- Chickpea flour is a food rich in fiber and high in protein, which helps you feel full and often slows food cravings. That can make losing weight fast in a healthy way a realistic goal.
- In fact, many studies show that an increase in soluble or insoluble fiber correlates with an increase in post-meal satiety and decreases subsequent hunger, which is beneficial for maintaining a lower and healthier body weight. Studies published in Nutrition Reviews indicate that the consumption of an additional 14 grams of fiber per day for more than two days of the week is associated with a 10 percent decrease in energy consumption and an average body weight loss of more than four pounds over a period of 3.8 months.
- In general, high fiber foods usually require more chewing, which gives your body more time to record the fact that you are no longer hungry, which means that you are less likely to overeat. And after eating foods such as chickpea flour high in protein and fiber, you will probably notice that you feel full longer. This is due to the stabilizing effects of blood sugar in fibrous foods.
- A way to take advantage of these benefits? Try to eat chickpea flour as part of a protein-rich snack that you can avoid overeating at the next meal.
5. Reduce Inflammation and Improve Immune Function:
- Chickpea flour is also an excellent anti-inflammatory food, since the consumption of beans has been shown to have anti-inflammatory abilities and protective benefits against cancer, particularly cancer in the digestive tract, including colon, stomach and kidney cancer.
- This is due to the high fiber content in beans and legumes that can extract toxins from the digestive tract, keeping the cells protected, preventing inflammation and fighting free radical damage.
- Chickpeas can also benefit the digestive system and improve immunity by counteracting the acidity of a poor diet, which balances the body’s pH level. In a more alkaline state, the body can remain better at homeostasis, fight inflammation and prevent cancer cells from proliferating.
- Although chickpeas contain anti nutrients that can affect the body’s ability to absorb certain nutrients, cooking practices such as sprouting beans, soaking and discarding water before cooking can reduce the anti-nutrient content of oligosaccharides and make the grains still more beneficial
6. Gluten Free and Beneficial For Digestion:
- Because chickpea flour does not contain wheat, barley, rye or cross-contaminated oats, it is completely free of gluten and all grains. Whether or not someone has a true sensitivity to gluten or allergy, most people can benefit from avoiding gluten due to its negative effects on the intestine, digestion and immune response.
- For gluten-free baking, most cooks recommend using chickpea flour to replace up to 25 percent of regular wheat or gluten-free flour to increase protein and fiber without compromising taste or texture.
- If you know it’s time to go gluten-free, use chickpea flour instead of regular wheat or other gluten-free flour in dishes such as falafel, hummus, socca, farina, pancakes, empanadas, pizza crusts and crackers. It works well in cakes or quick breads, and although it is easily disguised by other ingredients, it is practically undetectable when combined with strong flavors such as herbs, cheese, chocolate and pumpkin.
Chickpea Flour History:
Chickpeas have been part of certain traditional diets for more than 7,500 years! They remain one of the most cultivated and consumed legumes worldwide and, over the years, have often been linked to longevity, heart health and better weight control. While it is less popular in North America and somewhat common throughout Europe, fortunately, chickpea flour is becoming easier to find in the US. UU. Today, chickpea flour is still widely used in South Asia and the Middle East in the same way it has been for generations. Some traditional uses of chickpea flour in Asia include its use in curries, making it into cakes called Senagapindi Kura or a type of breakfast porridge. Chila, a pancake made with chickpea flour, is also a popular street food in India, and in some parts of Italy, chickpea flour is used to make a flat bread called farinata. Spaniards also sometimes use chickpea flour to make tortillas instead in corn.
How to Buy and Use Chickpea Flour?
Because it is known that chickpeas are one of the most creamy and versatile legumes, three (probably the reason they are used to make hummus), they also make a great-tasting flour. Chickpea flour can be prepared from raw chickpeas or roasted chickpeas, which work quite interchangeably in most recipes. The toasted variety is considered tastier, while the raw variety has a slightly bitter taste. Most people who are new to chickpea flour think it is surprisingly tasty, with a sweet and rich taste similar to coconut flour. Most of the biggest brands that sell chickpea flour – for example, Bob’s Red Mill – sell the type made with roasted chickpeas, which is softer and blends well in many recipes. Look for chickpea flour in health food stores, some larger grocery stores and in specialized markets in Asia and the Middle East. You can also search for some online if you cannot find them in stores. Chickpea flour can be used in many ways and is especially a good substitute for wheat-based flours that contain gluten. Although it is necessary to combine it with another gluten-free flour when baking (such as rice or potato flour) to help the mixture rise, it can also be used alone or only in combination with eggs in certain recipes.
For example, one of the most popular ways to use chickpea flour is to make a flatbread recipe called socca, which is similar to an abundant pancake or thin bread, although it is completely free of all grains. Traditionally, it is simply made with chickpea flour, olive oil and spices and baked in the oven in a kind of pancake flatbread. This is a great alternative for processed, store-bought breads, which are worse than you think in most cases in terms of lack of nutrients and additives. Another smart use for chickpea flour is when mixed with an equal proportion of water; it can be used as an egg substitute just like chia seeds and flax seeds. This makes it a great addition to vegan recipes or for anyone with an egg allergy. You can also use some to thicken soups, stews and sauces without the need for cream, corn starch or wheat flour. When not using chickpea flour, keep it stored in the refrigerator or tightly closed in a sealable plastic bag. It is also possible to freeze it to prolong its freshness.
Chickpea Flour Recipes:
What types of spices and flavors can you combine with chickpea flour in recipes? Chickpea flour goes very well with sweet and savory ingredients. Try pairing it with ingredients such as finely chopped garlic; roasted cumin seeds; herbs such as oregano, parsley and thyme; or some of your favorite raw cheese, raw honey, fruit or coconut. You can also use chickpea flour instead of coconut flour or other gluten-free flour in many recipes. For example, grainless muffins, baked mini omelet muffins, protein bars and brownies can benefit from the addition of chickpea flour for higher density, protein and fiber. In any coconut flour recipe, chickpea flour can usually be substituted since both are rich in fiber and tend to absorb approximately the same amount of liquid.
Here are some ways you can exchange chickpea flour for other common flours:
1. Recipe of Chia and Coconut Protein Pancakes:
Total time: 20 minutes
- 1/4 cup pancake flour
- 2 tablespoons chickpea flour
- 3 tablespoons vanilla whey protein powder
- 1/2 teaspoon baking powder
- pinch of sea salt
- 1 tablespoon chia seeds
- 1 tablespoon coconut flakes
- 1 egg
- 4 tablespoons almond milk
- Combine all dry ingredients in a bowl. Then add the wet ingredients and mix.
- Heat a pan and cover with coconut oil. Pour 2 tablespoons of dough to form each pancake.
- Cook a few minutes. Once it starts bubbling on top, turn and cook an additional minute or two.
2. Protein Pancakes:
3. Coconut Pizza Crust Recipe
4. Flourless Pancake Recipe
5. Gluten Free Banana Bread Recipe
Precautions When Using Chickpea Flour:
- As with eating whole chickpeas or any legume, some people experience digestive discomfort as fiber increases rapidly. If your diet is generally low in starch and fiber and you are not used to eating large amounts of beans, gradually introduce chickpea flour into the diet instead of consuming a large amount at once. Also consume a lot of water when eating fiber. This helps facilitate digestion and prevents unwanted symptoms such as bloating, cramping and gas.
- It is also possible that someone has trouble eating beans, bean-based products such as chickpea flour or even all grains due to certain anti nutrients and enzymes they contain. Most legumes contain bioactive compounds, including enzyme inhibitors such as lectins, phytoestrogens, oligosaccharides, saponins and phenolic compounds that can alter digestion and nutrient absorption.
- If this happens to you, first try to get beans that have been made from scratch (dry form) and that have become wet and germinated. While it is not easy to find germinated chickpea flour, it could be an option if regular roasted chickpeas aggravate the stomach and cause digestive problems, such as gas and bloating. If this does not help, try having coconut flour, which could be easier to digest and does not contain anti nutrients or enzymes found in beans, or almond flour as another gluten-free option instead.