Chickpea Flour: 22 g Protein & 11 g Fiber in a Gluten-Free Cup
Also called gram or besan, finely milled chickpeas bring nutty flavor, plant protein, folate and iron to pancakes, breads and batters—no wheat required.
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What Is Chickpea Flour?
Stone-ground **dried garbanzo beans (*Cicer arietinum*)**. South Asia uses “besan” from hulled split chana dal; Mediterranean cuisine toasts it for *socca* and panelle.
Nutrition (100 g raw)
|Calories|Protein|Carbs|Fiber|Fat|Iron|Folate|
|---|---|---|---|---|---|---|
|387 kcal|22.0 g|57.8 g|10.8 g|6.7 g|4.7 mg (26 %)|437 µg (109 %)|
Benefits
- **High protein & soluble fiber** raise satiety and support blood-sugar control (GI ≈ 35).
- Naturally **gluten-free binder** that replaces eggs in vegan batters (add water + turmeric for “omelette”).
- Rich in folate, iron, magnesium and prebiotic resistant starch.
Drawbacks
- Raw taste is beany/bitter; cook ≥ 5 min to inactivate trypsin inhibitors.
- Gas/bloating from oligosaccharides—start with small portions.
- Ensure dedicated mill if you need strict gluten-free certification.
Flavour & Texture
Nutty, earthy, slightly sweet; adds golden color and a moist, dense crumb to baked goods.
Culinary Uses & Storage
- Whisk 1 c flour + 1 c water + spices → **socca** skillet flatbread.
- Swap 25 % of wheat flour in brownies for fudgy protein boost.
- Tempura-light batters, falafel, thicken soups.
- Store **airtight ≤ 7 °C**; keeps 4 months pantry, 10 months fridge.
- 1. Chickpea Flour
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