Chickpea flour is a versatile ingredient, ideal for preparing healthy, gluten-free recipes. Do you dare to incorporate it into your regular diet? Discover 5 easy dishes to prepare.
Chickpea flour is an alternative to traditional wheat flour, not only because of its versatility, but also because of its nutritional quality. In particular, it has a lower grain of refinement, which positively impacts the body. In addition, it goes very well with many other ingredients, allowing it to be used in a wide variety of recipes.
As stated in a review article published in Critical Reviews in Food Science and Nutrition, chickpeas and their derivatives are a source of protein, fat, vitamins, fiber and carbohydrates. Therefore, its regular consumption is a way to improve the quality of the diet.
Healthy recipes with chickpea flour
First of all, as we have mentioned, chickpea flour stands out for its nutritional composition. It is a significant source of dietary fiber, a substance that, according to a study published in Alimentary Pharmacology & Therapeutics, helps improve digestion and prevent constipation.
On the other hand, it is a much more protein food than traditional wheat flour. They are proteins of low biological value, but they contribute to meeting the daily requirements. It also provides healthy fats and minerals such as iron, magnesium, copper, and manganese.
When it comes to healthy eating, this flour has gained a very special place. It is gluten-free, its carbohydrates are complex and, therefore, it is a good source of energy. How to take advantage of it?
1. Crepes with chickpea flour
Chickpea flour crepes are ideal to share a healthy breakfast or snack. Even varying the recipe with vegetables and lean meats, they are a good option for dinner.
Ingredients
110 grams of chickpea flour.
250 milliliters of water.
15 milliliters of extra virgin olive oil.
Salt.
Chives or parsley.
Black pepper.
Step by Step
You need to put the flour in a bowl and mix it with water, olive oil, salt, finely chopped chives and pepper.
Everything is mixed until obtaining a homogeneous texture, without lumps. To do this, the use of a kitchen rod is recommended.
To cook it, it is essential to use a non-stick frying pan. It is drizzled with olive oil and the preparation is poured directly from the bowl to form not very large and thin circles.
It cooks for a couple of minutes on each side and is ready to fill.
Chickpea flour is a nutritious and versatile ingredient, ideal to replace the traditional wheat flour.
2. Falafel
Falafel is a very popular chickpea croquette in the Middle East. Today it is known in many kitchens around the world, as it is an alternative for vegetarian cuisine.
Ingredients
300 grams of chickpeas.
1 clove garlic.
120 grams of onion.
Cilantro.
Parsley.
Salt and pepper.
100 grams of chickpea flour.
5 grams of yeast.
10 grams of cumin.
Step by Step
The whole chickpeas are hydrated for 24 hours. Then, they are drained and dried, for later grinding in the glass of a mincer. The garlic clove, onion, coriander, parsley and cumin are also processed here.
Once a homogeneous texture is obtained, the flour is added to achieve an increase in consistency.
The next step is to let the preparation rest for 30 minutes in the fridge. After the time has elapsed, form balls by hand and coat them with more chickpea flour.
They are fried in a pan with sunflower oil until they get a golden surface. It is ideal to accompany with a sauce.
3. Hamburger
Chickpea flour has the ideal texture to prepare a vegan burger. Although its protein content is lower than the traditional hamburger, it is a good substitute for meat.
Ingredients
300 grams of chickpeas.
1 clove garlic.
Cilantro and parsley.
Cumin.
Salt and pepper.
100 grams of chickpea flour.
5 grams of yeast.
Olive oil.
Step by Step
After hydrating the chickpeas for 24 hours, they are crushed with the rest of the ingredients. Then the flour is added to create a greater consistency.
The mixture is cooled for 30 minutes and divided into hamburger-shaped portions. To finish, they are fried in batter in more flour.
The assembly can be done with the preferred ingredients (tomato, lettuce, cheese, mayonnaise, etc.).
Chickpeas provide protein and are a good substitute for meat. In addition, they provide fewer calories.
4. Pizza with chickpea flour
The healthy, gluten-free version of the pizza is made with chickpea flour. The result? A crunchy pasta, perfect to complement with cheeses, vegetables or any healthy ingredient.
Ingredients
140 grams of chickpea flour.
200 milliliters of water.
15 milliliters of olive oil.
2 grams of salt.
Black pepper.
Step by Step
To start with, you have to preheat the oven to 200 degrees.
Then, the flour is introduced into a container together with the liquid ingredients, the salt and the pepper.
Everything must be mixed until a homogeneous and elastic texture is obtained. In addition, it is recommended to let it rest for about 20 minutes.
After the suggested time, place the dough on a baking tray and stretch until thin.
On top, add the ingredients to taste (tomato sauce, tuna, cheese, onion, etc.).
It cooks for 8 or 10 minutes.
5. Cookies
It is also possible to prepare sweet recipes with this ingredient. However, it must be taken into account that its caloric intake is higher and, therefore, its consumption should be moderate. In addition, they are not suitable for people with high glucose problems.
Ingredients
110 grams of unsalted butter.
150 grams of sugar.
1 egg.
Vanilla essence.
50 grams of wheat flour.
50 grams of chickpea flour.
80 grams of ground almonds.
2 grams of yeast.
100 grams of chocolate chips.
Step by Step
It is important that the butter is very cold. You have to beat it with the sugar until you get a very compact mixture.
At this point, the egg and vanilla are added. It is stirred and, immediately afterwards, all the flour, the ground almond, the yeast and the salt are added.
Knead well and add the chocolate chips last.
Next, dumplings are taken and placed on a baking tray lined with greaseproof paper.
To finish, they are cooked for 8 minutes in the oven preheated to 180 degrees.
Chickpea flour, a nutritious alternative
Right now, chickpea flour is one of the most popular when it comes to healthy cooking. It can be used in both sweet and savory recipes, which is very attractive. Of course, it is valued for its nutritional quality and its moderate calorie intake compared to traditional wheat flour.
