Chickpea Flour - Versatile, Gluten Free and High in Protein
What is chickpea flour? Benefit How to make chickpea flour How to use (recipes) Risks and side effects
Chickpea
flour
If your only
contact with chickpeas (also called chickpeas) is adding them to a salad or
occasionally eating hummus, then you are missing out on some of the severe
benefits of chickpea flour. This type of flour has all the same benefits as
nutritious chickpeas, as it is simply made from one ingredient: chopped roasted
(or sometimes raw) chickpeas.
Chickpea was
one of the first crops grown by humans and is still one of the most popular
legumes globally, so it's no surprise that some crops have used chickpeas
for centuries to make a versatile grain-free flour.
What is
chickpea flour used for? Compared to wheat flour, it contains a higher
proportion of fiber, is gluten-free, and has a higher percentage of protein. Regardless
of whether you are intolerant of eating grains, you will probably love the
thick and filling chickpea flour and be surprised at how many easy ways to start using it.
What is
chickpea flour?
What is
chickpea flour made of? It is made from ground chickpeas (aka chickpeas).
Chickpeas
are in a class of high-fiber foods called legumes or legumes, including beans, lentils, and green peas.
Chickpea
flour, also called chickpea flour, or traditionally besan, is
popular in many countries, especially in Asia and the Middle East. For example,
it is considered a staple ingredient in Indian, Pakistani, Nepalese, and
Bangladeshi cuisines.
The health
benefits of pulses are of growing interest to researchers, and their
consumption and production are spreading worldwide. Among European
countries, higher consumption of pulses is observed in the Mediterranean region
(with daily per capita consumption of eight to 23 grams, compared to only five
grams in Northern Europe and the United States), leading researchers to believe
that higher levels of fiber and phytonutrients in beans may be one of the
reasons these populations have historically enjoyed excellent health.
Chickpeas
have been part of some traditional diets for over 7,500 years! They are still
some of the most cultivated and consumed legumes in the world, and over the
years, have often been associated with longevity, heart health, and better
weight control.
Although
chickpea flour is less prevalent in North America and somewhat familiar in Europe,
fortunately, chickpea flour is becoming more readily available in the United
States.
Nutrition
Eating more
legumes is a great way to increase your fiber intake. Because they are such a
high source of fiber, numerous studies show that eating more chickpeas and
almost all types of beans/legumes can reduce the risk of coronary heart
disease, obesity, and diabetes. Type 2 and even some types of cancer.
Chickpeas
also offer an excellent array of vitamins, minerals, and even some antioxidants,
including phenolic compounds. They are believed to contain an ideal ratio of
calcium to magnesium, very high amounts of folate, which is essential for a
healthy pregnancy, a good dose of vital B vitamins like vitamin B6, and
a decent amount of heart-healthy potassium. ... ...
They even
contain some of the powerful mineral antioxidants, selenium, iron, and
lots of vegetable protein. Gluten-free diets are also becoming more popular, so
you'll love adding this flour to your pantry if you've recently decided to
ditch gluten.
According
to the USDA, half a cup of chickpea flour (or besan) contains approximately:
·
- 178 calories
- 26.6 grams carbohydrates
- 10.3 grams protein
- 3.1 grams fat
- 5 grams fiber
- 101 milligrams folate (50 percent DV)
- 0.75 milligrams manganese (37 percent DV)
- 0.4 milligrams copper (21 percent DV)
- 76 milligrams magnesium (19 percent DV)
- 146 milligrams phosphorus (15 percent DV)
- 0.2 milligrams thiamine (15 percent DV)
- 2 milligrams iron (12 percent DV)
- 0.25 milligrams vitamin B6 (12 percent DV)
- 778 milligrams potassium (11 percent DV)
- 3 milligrams zinc (9 percent DV)
- 7 milligrams selenium (6 percent DV)
