If your relationship with chickpeas is limited to the winter soup with lemon, or the traditional summer chickpea and the delicious hummus, it’s time to enrich your taste options with the extremely useful chickpea flour! Chickpea flour has all the benefits of chickpea and is made from a single ingredient: the small round chickpeas we have in our feeder, which we grind, either boiled or raw.

Chickpeas were one of the first foods cultivated by man and continue to be a popular legume, while many cultures have used, for centuries, chickpea for grain-free flour, easy to use and delicious.

What is Chickpea Flour?

Some of the benefits of revital flour are the absence of gluten and the high protein content. Chickpea flour gives a dense, high quality texture and is used in many simple recipes.

Chickpeas, like legumes, are rich in fiber such as beans, lentils and peas. Chickpea flour – under various names around the world – is popular in many countries, especially in Asia and the Middle East, the wider Mediterranean region, and is considered a key ingredient in the cuisines of India, Pakistan, Nepal and Bangladesh. The phytonutrients in legumes may raise life expectancy, according to researchers. ( 1 )

Nutritional elements.

Consumption of legumes increases fiber intake, which may reduce risks such as coronary heart disease, obesity, diabetes and certain types of cancer.

Chickpeas are rich in vitamins and minerals, while the ratio of magnesium and calcium in chickpeas is considered ideal. At the same time, they are rich in folic acid – essential for pregnancy – and contain a sufficient amount of activating B vitamins such as vitamin B6 and a decent amount of potassium for heart health.

Chickpeas also contain powerful minerals such as selenium, iron and vegetable protein. Finally, if you belong to the group that avoids gluten, revital flour is the ideal ingredient for your diet.

Measurements : ½ cup of chickpea flour (or besan) contains approximately: ( 2 )

• 178 calories
• 3 grams of fat
• 10 grams of protein
• 5 grams of fiber
• 5 grams of sugar (without added sugar)
• 101 milligrams of folic acid (50% S.H.P.)
• 0.75 milligrams of manganese (37% S.H.P.)
• 0.4 milligrams of copper (21% GDP)
• 76 milligrams of magnesium (19% S.P.)
• 146 milligrams of phosphorus (15% S.P.)
• 0.2 milligrams of thiamine (15% GDP)
• 2 milligrams of iron (12% S.I.P.)
• 0.25 milligrams of vitamin B6 (12% S.H.P.)
• 778 milligrams of potassium (11% GDP)
• 3 milligrams of zinc (9% S.I.P.)
• 7 milligrams of selenium (6% S.I.P.)

Chickpea Flour: Its Rich Benefits

1. Rich source of fiber.

Chickpeas are an excellent source of dietary fiber, as a cup of cooked chickpeas contains about 12.5 grams of fiber, which makes chickpea flour an ideal source of fiber intake, compared to refined flour.

The benefits of a high fiber diet are impressive. Some studies show that the risk of developing diabetes, colon cancer and obesity is reduced. ( 3 )

Chickpeas are rich in total and soluble fiber as well as starch, so chickpea flour has a low glycemic index. At the same time, due to the fiber, rye flour helps in digestion, prevention of constipation and weight loss due to a feeling of satiety.

2. It supports our heart.

Legumes balance cholesterol levels, regulate hypertension and protect against heart disease. Chickpeas protect the arteries and reduce the chances of heart attack and stroke. ( 4 )

Chickpeas are also rich in polyphenols, many of which are powerful antioxidants. According to studies, a diet that includes chickpeas and legumes lowers cholesterol naturally and fights the risk of metabolic syndrome and ischemic attacks and diabetes. ( 5 ) At the same time, fiber protects against the accumulation of fat, especially around vital organs, including the heart ( 6 ).

3. Stabilizes blood sugar levels and helps prevent diabetes.

Fiber also helps slow down the absorption of sugar, which is important for diabetics and people suffering from diabetes or metabolic syndrome.

Chickpea flour contains starch, which is slowly digested and used for energy. Legumes generally cause less glucose increase than foods such as potatoes or wheat, while reducing the craving for sugar.

4. Weight loss.

A diet rich in fiber is ideal for weight loss because it reduces appetite due to satiety. Chickpea flour has a high content of fiber and protein, which increases the feeling of satiety. This can speed up weight loss healthily and naturally. ( 7 ).

In general, foods rich in fiber usually require more chewing time, which leads to appetite control. For example, we can have a snack with chickpea flour in our bag so that we do not go hungry until the next meal.

5. Reduces inflammation and improves immune function.

Chickpea flour is also an amazing anti-inflammatory food, as consuming legumes has anti-inflammatory properties and provides protective benefits against cancer, especially cancer of the digestive system, including colon, stomach and kidney cancer. ( 8 ) Chickpeas are also good for the digestive and immune systems, regulating the body’s pH. Alkalinity helps the body to remain in homeostasis, to fight inflammation and the proliferation of cancer cells.

However, cooking practices such as absorbing and discarding soaked water before cooking may reduce the nutrient content of oligosaccharides and make these legumes even more beneficial.

6. Gluten free, beneficial for the digestive system.

Because chickpea flour is completely gluten free it improves digestion and immune responses. Usually chefs suggest replacing wheat flour with 25% chickpea flour, in order to increase protein and fiber without compromising taste or texture.

You can use revital flour in recipes such as falafel, hummus, pancakes, empanadas, pizza dough and crackers. Chickpea flour can also flavor cakes or homemade bread and, although it is flavorfully covered in other ingredients, it is noticeable when combined with strong flavors such as herbs, cheese, chocolate and pumpkin.

History

Chickpeas have been part of the traditional cuisine for over 7,500 years! It is a legume that has been linked to longevity, heart health and better weight management. Today, chickpea flour is still widely used in South Asia and the Middle East in the same way it has been used for generations even in the form of porridge for breakfast. Chila, a chickpea flour pancake is a popular street food in India, while in Italy chickpea flour is used to make a thin, flat bread called farinata. The Spaniards also sometimes use chickpea flour for tortillas instead of cornmeal.

Purchase and use.

Chickpea flour can be made from either raw or boiled chickpeas. When cooked they can be tastier, while when raw they can be bitter. At the same time, to inflate we can use egg. In any case, its taste is sweet and rich, similar to coconut flour.

One of the most popular ways to use chickpea flour is in a pie recipe called socca, similar to pancake or thin bread. Traditionally, it is made from revital flour, olive oil and spices and baked in the oven. Socca bread is a great alternative to wheat bread. Also, when mixed with an equal proportion of water, it can be used as an egg substitute such as chia seeds and flaxseed. This makes it a great addition to recipes for vegan cuisine or for those who are allergic to eggs.

You can also use it to make velvet soups, or to thicken the stew sauce, to prepare thick sauces without corn flour. When not in use, store it in the refrigerator, tightly sealed in a sealed plastic bag – you can also store it in the freezer to keep it fresh.

Recipes!

Chickpea flour goes very well with sweet and savory ingredients, such as chopped garlic, cumin, herbs such as oregano, parsley and thyme, with your favorite cheese, honey, fruit or coconut.

It is also used instead of coconut flour or other gluten-free flours, such as muffins, protein bars and brownies.

Here are some ways in which chickpea flour can replace other common flours:

Recipe for protein pancakes with coconut and Chia seeds

Total time: 20 minutes

Servings: 2

COMPONENTS:

• 1⁄4 cup flour for pancakes
• 2 tablespoons chickpea flour
• 3 tablespoons vanilla whey protein powder
• 1/2 teaspoon baking powder
• 1 pinch of sea salt
• 1 tablespoon chia
• 1 tablespoon coconut flakes
• 1 egg
• 4 tablespoons almond milk

INSTRUCTIONS:

1. Combine all solids in a bowl. Then add the liquid ingredients and mix.
2. Heat a pan and spread coconut oil. Add 2 tablespoons of the mixture to each pancake.
3. Bake for a few minutes. Once it starts to swell on top, turn and bake for another 1-2 minutes.

Side effects.

Many people experience discomfort and bloating after abrupt consumption of chickpea flour, or legumes that are high in fiber.

If your diet is generally low in starch and fiber and you are not used to legumes in large quantities, it is better to gradually introduce chickpea flour into your diet. Also, make sure you drink plenty of water when consuming fiber to facilitate digestion and avoid symptoms such as bloating, cramps, etc.

In addition, most legumes contain bioactive compounds, including enzyme inhibitors such as lectins, phytoestrogens, oligosaccharides, saponins and phenolic compounds that can disrupt the digestion and absorption of nutrients. In this case, try legumes that you have soaked in the evening first and make sure to find chickpea flour from cooked chickpeas to avoid digestive disorders. If you continue to have trouble, try coconut flour, which is easier to digest and does not contain chickpea-containing nutrients or enzymes, or almond flour as another gluten-free option.

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