Feeling a bit bored with the same old wheat flour? Or you just seek for a nice gluten-free and low carb flour version. Luckily, there are always new options in the food world to try out. So, that’s where the chickpeas flour kicks in. These little legumes are pretty tasty, their other names are gram, garbanzo beans, or Egyptian peas.
They are also high in protein, and you can make famous hummus with them. So far intrigued? Good. Because today’s topic is going to provide you with some useful info on how to make chickpeas flour.
If you’re eager to find out, keep reading, learn more about amazing chickpeas and make them your daily food friend.
Chickpeas flour nutrition
This gluten free, low carb flour has some very important everyday nutrients.
So, one cup or 92 grams of chickpeas flour contains:
- Calories: 356
- Protein: 20 grams
- Fat: 6 grams
- Carbs: 53 grams
- Fiber: 10 grams
- Thiamine: 30% of the Reference Daily Intake (RDI)
- Folate: 101% of the RDI
- Iron: 25% of the RDI
- Phosphorus: 29% of the RDI
- Magnesium: 38% of the RDI
- Copper: 42% of the RDI
- Manganese: 74% of the RDI
As you can see one cup of flour provides you with a bit more folate than you need daily, so you should pay attention not to consume folate in other meals or supplements too much. It’s best to consult your doctor regarding any health concerns and issues.
Is chickpeas flour keto-friendly?
It is really nutritious, and when compared to wheat and other flours it is lower in carbohydrates. But, it is still not so great for the keto diet because of some carbs. Therefore, if you’re on a keto diet, it may be better to opt for some almond or coconut flour.
Is chickpeas flour healthy?
Chickpeas flour is considered healthy. It presents a really nice alternative to wheat flour as it has lower carbs and calories, but it’s richer in protein and fiber. There are suggestions that it might contain some antioxidant potential and could lower the levels of unhealthy acrylamide, which can be found in processed foods.
Two simple ways to make chickpeas flour
As a gluten-free ingredient, chickpeas powder is a great substitute for wheat flour. In the following text, you’re going to find two ways to prepare homemade flour from chickpeas. One way is more instant, and the other requires a bit more time.
But, both are actually really easy. Especially because that’s not something you make every day. You can make a larger amount in advance and store flour in airtight jars for up to two months.
Method Number One
This option is a bit quicker, and all you need are dry chickpeas from a store. Even though this preparation method is less time-consuming, there might be a problem with store-bought chickpeas as you don’t know how well-washed they are. And we all know that nowadays products can be sprayed with various chemicals in order to have a longer shelf life.
So, if you decide to use this option, try buying some organic chickpeas from a trusted manufacturer, and make sure they are not treated with any pesticides. All you have to do with store-bought chickpeas is to:
- Place them into a coffee/spice grinder or in some high-speed blender.
- Grind them into a powder-like mass.
- Sieve the flour to be sure any large lumps are gone, and re-grind them too.
- Once you’ve finished, place your chickpeas flour in an airtight jar.
Method Number Two
Although the hands-on time is almost identical, this process might take longer. Before you come to the grinding part, you’ll need to clean and soak the chickpeas. That way you’ll know they don’t have nasty pesticides. Plus, soaking is believed to increase the chickpeas’ nutritional value and make them easier to digest.
So, check out the next steps. You’ll see, they are pretty easy.
- Rinse dried chickpeas.
- Soak them overnight (min 8 hours, max 24 hours), and place a few inches of water over them. Expect them to expand 2-3 times their size.
- After soaking, drain the remaining water, and pat dry them completely.
- Now comes the dehydration process. Place chickpeas onto a large tray, and be sure you layer them evenly, so they don’t overlap.
- Dry them on some sunny spot, or in the dehydrator or oven at 50ºC for 12 hours.
Note: The chickpeas need to be dried thoroughly, or you won’t be able to grind them nicely, as they will be mushy.
- When they are dry, grind them.
- Grind them in a coffee/spice grinder, or high-speed food processor.
- Sieve the flour, and re-grind any lumps.
- Store the chickpeas in an airtight jar.
Where to buy chickpeas flour
If you want to try chickpeas flour from a store, you can find some options and buy them on Amazon. But, make sure you choose some healthy organic versions.
Chickpeas flour vs wheat flour: which one is better?
Today, we can find various flour versions on the market, or make them at our homes. Even though there are versions of corn flour, almond flour, people still love to use white flour. So, logically, if you are getting to know chickpeas products, you wondered what is the main difference between chickpeas and white flour.
Well, the main difference between these two revolves around health and nutrition facts. Chickpeas are legumes, not grains, and that makes them suitable for people with grain allergies.
On the other side, white flour is grain-based flour, so it can be a problem for people with allergies. Chickpeas flour is more nutrient-dense than white one. White flour is often fortified with some nutrients like calcium and iron.
Chickpeas flour is also gluten-free, so it’s a great option for people with celiac disease. But, gluten can also provide some great binding.
So, you might have a problem when it comes to binding if you use chickpeas flour. The white flour just has greater binding power. Therefore, you can expect that your chickpeas baked meals won’t have that recognizable chewy texture you get from white flour.
How to use chickpeas flour?
There are many food trends nowadays. Remember the turmeric, cashew, and pineapple milk hype? Well, chickpeas flour stole the show. So, logically if you want to try it out, you should know a few ways to use it. Check out some easy ideas to incorporate this fine powder into your everyday meals.
- Bake some bread with it.
- Chickpeas pasta.
- Make cookies with chickpeas flour
- Thicken soups, sauces, and gravies with chickpeas flour.
- Use it as a crunchy coating for zucchini fries.
- Pizza crust made with chickpeas flour.
The Bottom Line
As you had a chance to see, preparing chickpeas flour at the comfort of your home is pretty easy. It’s good to know various flour versions, that way you can combine and experiment every time you cook.
Besides new cooking options, you can use different flours and adjust them to your daily meals. People who are gluten-intolerant always need new food substitute options.
So, be free to experiment and enjoy chickpeas, they have so much to offer.