Can Terrific Healthy Free Chickpea Flour Conquer The World?
Is gluten and yeast free vegan chickpea flour a staple in your pantry? If not, you may want to reconsider and even make it your ‘all purpose’ flour. Yes, chickpeas are more than just great for hummus. Ground, they maintain the same protein, iron, and fiber richness as their whole counterparts. The flour’s subtle flavor works in both savory and sweet dishes without overpowering either according to the Huffington Post.
Perhaps you’ve used this product in the past without realizing it. It also goes by the flour names of garbanzo bean, cici, gram, and besan. It’s made by grinding raw or roasted chickpeas.
Similar to other high fiber foods such as beans, lentils and green peas, chickpeas can contribute to greater health. Researchers are finding they may aid in the reduction of risk for coronary heart disease, obesity, diabetes, cancer. They also improve phytonutrient intake. Since they’re rich in soluable and total fiber and resistant starch, this contributes to their low glycemic index and can help with digestion, preventing constipation and/or weight loss due to keeping one fuller longer. Read about their attributes at Moroccan Food.
Nutrition is important…
Nutrition breakdown of 1/2 cup/1 serving of chickpea flour: 178 calories; 3 g fat; 10 g protein; 5 g fiber; 5 g no added sugar; 50% daily value (DV) folate; 37% DV manganese; 21% DV copper; 19% DV magnesium; 15% DV phosphorus; 15% DV thiamine; 12% DV iron; 12% DV vitamin B6; 11% DV potassium; 9% DV zinc; 6% DV selenium
As one of the first cultivated crops by humans, this legume enjoys worldwide popularity. Interest in the grain free flour has spread to India, Bangladesh and Pakistan.
Here are some chickpea flour based dishes to add to your menu:
- Try your hand at making Yotam Ottolenghi’s Iranian dumplings, called gondi
- Use up leftover vegetables to make Vegetable Fritters
- Make homemade pancakes or Pudla Indiian chickpea crepes
- Broil or roast French flatbread, called socca and serve with olives or cheeses or use the flatbread as pizza crust or for burritos
- Create chickpea flour balls, called Besan ladoos, which are made with cardamom
- Combine plant based protein, tofu with chickpea flour for a traditional Burmese dish. Varieties include fried or baked.
- Middle Eastern falafel is often times made with chickpea flour.
- Make a weekend brunch with chickpea flour added to french toast batter
The above recipes demonstrate great ways for Americans to join the worldwide chick pea flour bandwagon. Thankfully, it has become more widely available, not just limited to Indian or Mediterranean grocery stores. Keep an eye out for Bob’s Red Mill or other gluten free brands in your local grocery store. Please share your savory and sweet #chickpea flour creations with us@Kitchology and @kitchenchick123.
- How Important Are Quality Tested Mulled Cider Secrets? - September 30, 2016
- How Unlimited Is Your Crab Obsession To The Edge? - September 28, 2016
- How To Cram In More Healthy Terrific Udon Noodles - September 13, 2016
- Unlock Love for Date Nut Bread with Today’s Celebration! - September 8, 2016
- How To Enjoy A Monumental 7 Day Chili Peppers Adventure - August 26, 2016
- Around The World With Eggplant 10 Wonderful Ways - August 19, 2016
- How To Speak Of Excellent Healthy Jujube Love - August 17, 2016
- How Sensational Sweet Potatoes Surprise The Most Ordinary - August 8, 2016
- Will Emerging Superior Allergy Safe Chickpea Flour Soar? - July 26, 2016
- How To Cram Your Gigantic Little Sliders Best - July 25, 2016