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.

Other flours are made from grains, pseudocereals like buckwheat, nuts or legumes like chickpeas. All of those are vegetarian. Flour produced from cereals can be wholegrain (meaning it contains the germ, bran and endosperm of the grain) or refined (which contains merely the endosperm).

Place the dry chickpeas in the blender, and blend until they are finely ground, like a flour. Be warned– it's VERY loud at first! Once you've ground the chickpeas, pour them into a fine mesh strainer to sift out any larger pieces that might have been missed. Then, the chickpea flour is ready to use.

Eating chickpeas provides 40% of our daily fiber intake. Fiber maintains the health of our bowels and has even been shown by some studies to decrease our risk of certain cancers! Our body is not capable of digesting fiber. This means insoluble fiber creates bulk in our intestines and helps to flush out toxins.

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.

Regrettably, chickpeas are not a low FODMAP food. This means they are not the best choice for the typical FODMAP diet for children experiencing an IBS flare (if chickpeas are a known trigger food for them).

The bottom line

Chickpea flour is full of healthy nutrients. It's a great alternative to refined wheat flour, as it's lower in carbs and calories yet richer in protein and fiber. Research suggests that it may have antioxidant potential and could decrease levels of the harmful compound acrylamide in processed foods.

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.

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.”

Essentially, a vegetarian gluten free diet would be one based on gluten free cereals, fruit, vegetables, pulses and nuts, plus eggs and dairy. A vegan gluten free diet would not include eggs or dairy.

How long does chickpea flour last? ›

Chickpea flour can be stored at room temperature in a tightly sealed, airtight container, for about six months, or longer if kept in the refrigerator. In the freezer, if stored properly, it should keep for 1 to 2 years.

While you can easily buy pre-made chickpea flour (also known as garbanzo bean flour), you'll find that making your own homemade flour is definitely cheaper, especially if you use a lot of this gluten-free flour. Plus, it's insanely simple to make!

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.

In fact, you can use it just as you would flour, directly in fat or butter to create a roux for your gravy, stew, or soup. And bonus, you don't have to wait as you do with wheat flour for the browning of that flour to receive those deeply nutty flavor notes, as they are already naturally present in chickpea flour.

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.

Ingredients like Greek yogurt, raspberries, chickpeas and garlic are both gut-healthy and anti-inflammatory foods. This means these snacks can help aid in healthy digestion as well as relieve symptoms of inflammation like joint stiffness, mental fog and high blood pressure.

While it may contain trace amounts of histamine, these levels are generally considered safe for individuals with histamine intolerance. Chickpea flour can be a suitable alternative for individuals who need to avoid high-histamine foods while still enjoying a rich, nutty flavor and texture in their meals.