Chickpea flour, also known as gram flour or besan, is a versatile gluten-free flour made from ground chickpeas (garbanzo beans). It has been a staple ingredient in many cuisines, particularly in South Asian and Mediterranean cooking, for centuries.
Compare table for Chickpea:
| Flour | Calories | Fat | SaturatedFat | Carbs | Sugar | Fibre | Protein | Iron |
|---|---|---|---|---|---|---|---|---|
| Chickpea (100g) | 387 kcal | 7 g | 0.6 g | 57 g | 0.5 g | 11 g | 22 g | 5 mg |
| Almond (100g) | 571 kcal | 50 g | 3.6 g | 21 g | 7.1 g | 14 g | 21 g | 3.57 mg |
| Brown rice (100g) | 363 kcal | 2.8 g | 0.6 g | 76 g | 0.7 g | 4.6 g | 7.2 g | 1.98 mg |
| Buckwheat (100g) | 335 kcal | 3.1 g | 0.7 g | 71 g | 2.6 g | 10 g | 13 g | 4.06 mg |
| Chia Seeds (100g) | 486 kcal | 30.7 g | 3.3 g | 42.1 g | 0.01 g | 34.4 g | 16.5 g | 7.7 mg |
| Coconut (100g) | 400 kcal | 13 g | 13 g | 60 g | 20 g | 33 g | 20 g | 6.67 mg |
| Corn (100g) | 361 kcal | 3.9 g | 0.5 g | 76.8 g | 0.6 g | 7.3 g | 6.9 g | 2.4 mg |
| Flaxseed (100g) | 534 kcal | 42 g | 4 g | 29 g | 2 g | 28 g | 18 g | 5 mg |
| Millet (100g) | 375 kcal | 3.5 g | 0.7 g | 74 g | 1 g | 7 g | 11 g | 2.5 mg |
| Oats (100g) | 389 kcal | 0.6 g | 1.2 g | 66.3 g | 0.9 g | 10.6 g | 16.9 g | 4.7 mg |
| Psyllium husk (100g) | 354 kcal | 0.6 g | 0.1 g | 88 g | 0.5 g | 80 g | 1.5 g | 16 mg |
| Quinoa (100g) | 368 kcal | 7.5 g | 1.6 g | 69 g | 3.6 g | 7 g | 10 g | 4.8 mg |
| Red lentils (100g) | 116 kcal | 0.4 g | 0.1 g | 20 g | 1.8 g | 7.9 g | 9 g | 3.3 mg |
| Semolina (100g) | 357 kcal | 1.2 g | 0.7 g | 74 g | 2.4 g | 4.8 g | 12 g | 3.43 mg |
| Soya (defatted) (100g) | 330 kcal | 1.2 g | 0.8 g | 38.4 g | 18.9 g | 17.5 g | 47 g | 9.2 mg |
| Tapioca (100g) | 349 kcal | 0.2 g | 0.1 g | 85 g | 3.5 g | 1.2 g | 0.6 g | 1 mg |
| White rice (100g) | 359 kcal | 1.3 g | 0.1 g | 80 g | 0.1 g | 0.5 g | 6.9 g | 0.22 mg |
| White wheat (100g) | 364 kcal | 1 g | 0.2 g | 76 g | 0.3 g | 2.7 g | 10 g | 1.17 mg |
| Whole grain wheat (100g) | 340 kcal | 2.5 g | 0.4 g | 72 g | 0.4 g | 11 g | 13 g | 3.6 mg |
Here's some information about chickpea flour:
Characteristics:
- Gluten-Free: Chickpea flour is naturally gluten-free, making it suitable for individuals with gluten intolerance or celiac disease.
- Nutritious: It is a good source of protein, fiber, vitamins (such as folate and vitamin B6), and minerals (such as iron, magnesium, and zinc).
- Distinct Flavor: Chickpea flour has a slightly nutty flavor and aroma, which adds a unique taste to dishes.
- Binding Properties: Due to its high protein content, chickpea flour has excellent binding properties, making it suitable for use in various recipes, including baking, batters, and thickening sauces.
Uses:
- Baking: Chickpea flour can be used as a gluten-free alternative in baking recipes, such as bread, pancakes, muffins, and cookies.
- Batters and Coatings: It is commonly used to make batters for frying vegetables (such as pakoras) or as a coating for fried foods.
- Thickening Agent: Chickpea flour can be used as a thickening agent in soups, stews, and sauces.
- Vegetarian and Vegan Recipes: It is frequently used in vegetarian and vegan cooking as a substitute for eggs or as a binder in dishes like veggie burgers or meatballs.
Availability:
- Grocery Stores: Chickpea flour is widely available in most grocery stores, typically found in the baking or international foods aisle.
- Online Retailers: It can also be purchased from online retailers and specialty stores that offer a variety of gluten-free and international ingredients.
Recipe Ideas:
- Chickpea Pancakes: Make savory chickpea flour pancakes (also known as 'socca' or 'farinata') topped with vegetables and herbs.
- Chickpea Fritters: Prepare crispy fritters by mixing chickpea flour with water, spices, and chopped vegetables, then frying until golden brown.
- Gluten-Free Baking: Use chickpea flour in gluten-free baking recipes, such as bread, pizza dough, or cookies.
- Thickening Sauces: Add chickpea flour to sauces, gravies, or curries to thicken and enhance flavor.