40 Chickpea Flour Recipes (Gluten-Free + Vegetarian) (2024)

FAQs

Is chickpea flour anti inflammatory? ›

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.

Yes, gram flour is gluten-free. Gram flour, also called besan, garbanzo flour, or chickpea flour, is made from ground chickpeas, which are naturally gluten-free. Chickpeas also have many names, including garbanzo beans, garbanzo, gram, Bengal gram, Egyptian pea, cici beans, chi chi beans and cece beans.

As chickpeas are high in fiber, they are considered to be a gut-friendly product as they promote the production of good bacteria in the gut. Fiber also supports bowel movements by increasing bulk and reducing hardness, aiding a better digestive process.

Chickpea flour can be mixed with vegetable stock and chopped veg to make a vegan "omelette". In Andalusia, Spain, chickpea flour is made into a batter then used to deep-fry tiny prawns into crisp fritters.

By improving feelings of fullness, the study authors say that switching to a cellular chickpea blend in commercial bread recipes could help people stop overeating. As the flour doesn't cause as high a spike in blood sugar levels as normal white flour, it could also reduce the risk of obesity and type 2 diabetes.

Additionally, it includes good fats and vitamin E, making it one of the greatest flours for weight loss. It's also gluten-free and high in magnesium, iron, and calcium. It supports weight loss by providing essential nutrients.

Chickpea flour, often used in gluten-free chickpea options, is not low FODMAP as it contains high amounts of oligosaccharides. These can trigger digestive symptoms in individuals with FODMAP sensitivities.

Chickpea flour has less calories and carbs—plus more protein. Below are the nutritional break downs for each flour per cup: Whole wheat: 408 calories, 3g fat, 86g carbohydrates, 16g protein. Chickpea: 356 calories, 6g fat, 53g carbohydrates, 21g protein.

Chickpea flour is known as garam flour or garbanzo bean flour and it is made by grinding dried chickpeas. A staple in Indian and Pakistani cuisine, chickpea flour is commonly found in Asian and Middle Eastern groceries, but you can also make it yourself at home with a spice grinder or coffee grinder.

The gas and bloating discomfort caused by eating chickpeas can be particularly pronounced in individuals with irritable bowel syndrome (IBS). The culprit lies in chickpeas' high content of indigestible saccharides (sugars), particularly oligosaccharides, which are sugars that the body struggles to digest.

Can I eat chickpea flour daily? ›

Chickpeas are also a powerful plant-based protein source. The average person needs to be consuming 1 gram of protein per kilogram of body weight per day. Therefore, chickpea flour can provide a high source of protein for your daily needs.

Researchers noted that because chickpea flour maintains the structure of its dietary fiber, creating a form of resistant starch, it takes longer to digest compared to wheat flour. This is similar to other types of “alternative flours” made from non-wheat sources, such as cassava, black beans, peas, and lentils.

Chickpeas are what's known as a complete protein because they contain all nine essential amino acids, which are building blocks that help our bodies function properly. “Chickpeas are also an excellent source of non-animal protein,” Lane adds. “They're great for vegetarians and vegans.”

Yes, chickpeas are gluten-free. Chickpeas have many other names, including garbanzo beans, garbanzo, gram, Bengal gram, Egyptian pea, cici beans, chi chi beans and cece beans. The most common variety of chickpea is a beige, tan color, but they can also be black, green, or red.

Besan flour, gram flour, and garbanzo bean flour are all chickpea flours; they're just made from different varieties of chickpeas. Chickpea flour or garbanzo bean flour is milled using whole white chickpeas (garbanzo beans). Besan or gram flour is made by grinding split brown chickpeas (chana dal) into a fine powder.

Quinoa flour is made from quinoa — a gluten-free seed with a nutty flavor, ground into a fine powder. Quinoa flour is a good source of protein, fiber, iron, and unsaturated fat. Quinoa may be helpful for promoting digestive health, lowering inflammation, and reducing the overall risk of disease.

No, chickpeas aren't considered inflammatory. Most healthcare providers consider chickpeas to be an anti-inflammatory food. This means they can help fight harmful inflammation in your body. They're also high in fiber and a good source of protein.

Chickpea Flour: *non AIP.