Chickpea Flour 101: Nutrition, Benefits, How To Cook, Buy, Store A Complete Guide

What is Chickpea Flour

Chickpea flour, also known as gram flour or besan, is a type of flour made from ground dried chickpeas (garbanzo beans). It is a staple ingredient in many South Asian, Mediterranean, and Middle Eastern cuisines and has been used for centuries in various culinary traditions. Chickpea flour is known for its nutty flavor and versatility in cooking.

Here are some key characteristics and uses of chickpea flour:

1. Ingredient: Chickpea flour is made by grinding dried chickpeas into a fine powder. It is naturally gluten-free, making it suitable for those with gluten intolerances or celiac disease.
2. Nutritional Profile: Chickpea flour is a good source of protein, fiber, vitamins (such as B vitamins), and minerals (including iron, magnesium, and potassium). It is also relatively low in carbohydrates compared to wheat flour.
3. Culinary Uses:
   • Baking: Chickpea flour can be used in baking to make gluten-free bread, pancakes, and muffins. It can also be incorporated into gluten-free flour blends for various recipes.
   • Batters and Coatings: It is commonly used to make batters for deep-frying, such as pakoras (Indian fritters) and bhajis. It creates a crispy, golden coating.
   • Savory Dishes: Chickpea flour is used in savory dishes like socca (a type of flatbread), farinata (a thin Italian pancake), and various types of crepes.
   • Thickening Agent: In some cuisines, chickpea flour is used as a thickening agent in soups, stews, and sauces.
4. Dietary Restrictions: Chickpea flour is a popular ingredient in vegetarian and vegan cooking due to its high protein content. It can be used to make plant-based omelets, quiches, and scrambles.
5. Skin Care: Chickpea flour is sometimes used in natural skincare remedies as it is believed to have exfoliating and cleansing properties. It can be used as a base for facial masks and scrubs.

Chickpea flour is readily available in most grocery stores, especially in regions where it is a common ingredient in local cuisine. It has gained popularity in recent years as a versatile and nutritious alternative to wheat flour for those looking to diversify their cooking and baking options, particularly for gluten-free or plant-based diets.

Other Names of Chickpea Flour

Chickpea flour goes by various names in different regions and languages. Here are some of the alternative names for chickpea flour:

1. Gram Flour: This is one of the most common names for chickpea flour, especially in South Asian and Indian cuisine. It is often referred to as “gram” flour or “chana” flour, derived from the Hindi word for chickpea, which is “chana.”
2. Besan: Another widely used term in Indian cooking, “besan” is the Hindi word for chickpea flour. It’s commonly used in dishes like pakoras, dhokla, and laddoos.
3. Garbanzo Bean Flour: In some English-speaking regions, chickpea flour is referred to as garbanzo bean flour, as chickpeas are also known as garbanzo beans.
4. Ceci Flour: In Italian cuisine, chickpea flour is known as “ceci” flour, named after the Italian word for chickpeas, which is “ceci.”
5. Pois Chiche Flour: In French, chickpea flour is called “farine de pois chiche,” which translates to “chickpea flour.”
6. Kadala Maavu: In the southern Indian state of Tamil Nadu, chickpea flour is known as “kadala maavu.”
7. No-Egg Replacer: Chickpea flour is sometimes used as an egg replacement in vegan baking and is referred to as a “no-egg” or “egg replacer” due to its binding properties.
8. Chickpea Powder: Some stores may label it as “chickpea powder.”

These are some of the most common names for chickpea flour, but there may be other regional or local names depending on the cuisine and language spoken in a particular area. Chickpea flour is a versatile ingredient with a wide range of culinary applications, and its name may vary based on cultural and regional preferences.

Nutritional Value of Chickpea Flour

Here is the approximate nutritional value of chickpea flour per 100 grams (3.5 ounces) in a tabular form:

Nutrient	Amount per 100g
Calories	387 kcal
Protein	22.4 g
Carbohydrates	58.0 g
Dietary Fiber	10.8 g
Sugars	10.8 g
Fat	6.7 g
Saturated Fat	0.6 g
Monounsaturated Fat	1.4 g
Polyunsaturated Fat	2.7 g
Omega-3 Fatty Acids	76 mg
Omega-6 Fatty Acids	2,628 mg
Vitamins
– Vitamin A	2 IU
– Vitamin C	0.6 mg
– Vitamin K	4.7 µg
– Thiamin (Vitamin B1)	0.4 mg
– Riboflavin (Vitamin B2)	0.2 mg
– Niacin (Vitamin B3)	1.0 mg
– Vitamin B6	0.2 mg
– Folate (Vitamin B9)	162 µg
– Vitamin E	0.4 mg
Minerals
– Calcium	49 mg
– Iron	4.9 mg
– Magnesium	115 mg
– Phosphorus	366 mg
– Potassium	846 mg
– Zinc	2.9 mg
– Copper	0.6 mg
– Selenium	1.6 µg
– Sodium	64 mg
– Manganese	1.6 mg

Please note that the values provided are approximate and can vary based on the brand and specific chickpea flour product. Chickpea flour is a nutritious ingredient, particularly rich in protein, fiber, vitamins, and minerals, making it a valuable choice for various dietary needs and culinary applications.

Benefits of Chickpea flour

Chickpea flour, also known as gram flour or besan, offers several health benefits due to its nutritional content and versatility. Here are some of the key benefits of chickpea flour:

1. Rich in Protein: Chickpea flour is a good source of plant-based protein. It provides essential amino acids, making it a valuable protein source for vegetarians and vegans.
2. Gluten-Free: Chickpea flour is naturally gluten-free, making it an excellent alternative to wheat flour for individuals with celiac disease or gluten sensitivities.
3. High in Fiber: It is a good source of dietary fiber, which aids digestion, promotes a feeling of fullness, and helps regulate blood sugar levels.
4. Nutrient-Dense: Chickpea flour is packed with vitamins and minerals, including folate, magnesium, iron, and B-vitamins (such as B1, B2, B3, B6). These nutrients are essential for overall health and well-being.
5. Low in Fat: While chickpea flour contains some fat, it is relatively low in saturated fat. It also provides healthy monounsaturated and polyunsaturated fats.
6. Weight Management: The combination of protein and fiber in chickpea flour can help with weight management by promoting satiety and reducing overall calorie intake.
7. Blood Sugar Control: Chickpea flour has a relatively low glycemic index, meaning it has a smaller impact on blood sugar levels. This can be beneficial for individuals with diabetes or those looking to maintain stable energy levels.
8. Heart Health: The fiber, potassium, and magnesium in chickpea flour contribute to heart health by helping to lower blood pressure and reduce the risk of cardiovascular disease.
9. Bone Health: Chickpea flour contains minerals like calcium, magnesium, and phosphorus, which are essential for maintaining strong and healthy bones.
10. Antioxidant Properties: It contains antioxidants such as selenium, which can help protect cells from damage caused by free radicals.
11. Versatility in Cooking: Chickpea flour is a versatile ingredient that can be used in various dishes, from savory to sweet, making it easier to incorporate into your diet.
12. Skin Care: Some people use chickpea flour as a natural skincare remedy. It is believed to have exfoliating and cleansing properties, making it useful for facial masks and scrubs.

It’s important to note that while chickpea flour has numerous benefits, it should be consumed as part of a balanced diet. As with any food, moderation is key. If you have specific dietary restrictions or health concerns, it’s advisable to consult with a healthcare professional or nutritionist before making significant changes to your diet.

What Does Chickpea flour Taste Like

Chickpea flour, also known as gram flour or besan, has a distinct flavor profile that can be described as nutty, earthy, and slightly bitter. The taste of chickpea flour can vary somewhat depending on factors like the source of the chickpeas, how finely it’s ground, and how it’s used in cooking. Here are some characteristics of the taste of chickpea flour:

1. Nutty: Chickpea flour has a pronounced nutty flavor, which is often likened to roasted nuts or chickpeas themselves. This nuttiness can add a unique depth of flavor to dishes.
2. Earthy: There is an earthy undertone to chickpea flour’s taste, which is common in legume-based flours. This earthiness can be subtle but is part of what gives chickpea flour its distinctive profile.
3. Slightly Bitter: Chickpea flour may have a mild bitterness, especially if it’s not thoroughly cooked. Cooking or roasting chickpea flour can help mellow out this bitterness.
4. Savory: Chickpea flour is inherently savory, which makes it suitable for a wide range of savory dishes like pancakes, crepes, and fritters.
5. Neutral: Despite its strong flavor characteristics, chickpea flour can also be relatively neutral, making it a versatile ingredient that can take on the flavors of other ingredients in a recipe.

The taste of chickpea flour can be enjoyable when used in appropriate dishes, especially those that complement its nutty and savory notes. Common uses include making flatbreads like socca and farinata, savory pancakes or crepes, and various fritters and snacks like pakoras. Chickpea flour can also be used to thicken soups, stews, and sauces, where its flavor blends with other ingredients.

Keep in mind that the taste of chickpea flour may not be to everyone’s liking, especially if they are not accustomed to it. However, it is a versatile and nutritious ingredient that can add a unique twist to your cooking when used thoughtfully in recipes.

How to Cook Chickpea flour

Chickpea flour, also known as gram flour or besan, is a versatile ingredient that can be used in a variety of dishes. Here are some common cooking methods and recipes for chickpea flour:

1. Pancakes or Crepes (Besan Chilla):
   • Ingredients: Chickpea flour, water, salt, and spices (like cumin, turmeric, and chili powder).
   • Instructions:
     1. In a mixing bowl, combine chickpea flour, water, salt, and your choice of spices to create a thin batter.
     2. Heat a non-stick skillet or griddle over medium-high heat and lightly grease it with oil.
     3. Pour a ladle of the batter onto the skillet and spread it into a thin, even circle.
     4. Cook until the bottom is golden brown, then flip and cook the other side.
     5. Serve hot with chutney or yogurt.
2. Fritters (Pakoras):
   • Ingredients: Chickpea flour, water, vegetables (like potatoes, onions, or spinach), spices, and oil for frying.
   • Instructions:
     1. Slice or chop the vegetables into thin pieces.
     2. Prepare a batter by mixing chickpea flour, water, salt, and spices until it’s thick enough to coat the back of a spoon.
     3. Heat oil in a deep frying pan.
     4. Dip the vegetable pieces into the batter, coating them evenly, and then deep-fry until they are golden brown and crispy.
     5. Remove from the oil and drain on paper towels before serving.
3. Flatbreads (Socca or Farinata):
   • Ingredients: Chickpea flour, water, olive oil, salt, and optional toppings (like rosemary, onions, or olives).
   • Instructions:
     1. In a bowl, mix chickpea flour, water, olive oil, and salt to create a smooth batter.
     2. Let the batter rest for at least 30 minutes.
     3. Preheat your oven to a high temperature (around 450°F or 230°C).
     4. Grease a baking pan with olive oil and pour in the batter to create a thin layer.
     5. If desired, add toppings like rosemary, onions, or olives.
     6. Bake in the preheated oven until the flatbread is cooked through and the edges are crispy (typically 15-20 minutes).
     7. Slice and serve.
4. Thickening Agent for Soups and Sauces:
   • Chickpea flour can be used as a thickening agent for soups, stews, and sauces. Simply mix it with water to create a slurry, then gradually stir it into the simmering liquid until it reaches the desired thickness.

Remember that chickpea flour has a distinct flavor, so adjust the spices and seasonings to your taste preferences when using it in different recipes. It’s a versatile and nutritious ingredient that can be a valuable addition to your culinary repertoire.

How To Use Chickpea flour

Chickpea flour, also known as gram flour or besan, is a versatile ingredient that can be used in a variety of culinary applications. Here are some ways to use chickpea flour in your cooking:

1. Baking:
   • You can use chickpea flour as a gluten-free alternative to wheat flour in baking. It works well in recipes for pancakes, muffins, bread, and cookies.
   • Experiment with chickpea flour to make gluten-free pizza crusts, crepes, and flatbreads.
2. Savory Pancakes and Crepes (Chilla or Puda):
   • Chickpea flour is commonly used to make savory pancakes or crepes. Mix it with water, spices, and chopped vegetables to create a batter. Cook them on a griddle or skillet until they are golden brown.
3. Fritters and Pakoras:
   • Chickpea flour is a key ingredient in making fritters (pakoras) with vegetables like potatoes, onions, spinach, and eggplant. Coat the vegetables in a spiced chickpea flour batter and deep-fry them until crispy.
4. Flatbreads:
   • Prepare flatbreads like socca or farinata by mixing chickpea flour with water and olive oil. Add spices and optional toppings like rosemary, onions, or olives. Bake the batter in a hot oven until it’s set and crispy around the edges.
5. Thickening Agent:
   • Use chickpea flour as a natural thickening agent for soups, stews, and sauces. Mix it with water to create a slurry, then gradually add it to the simmering liquid while stirring until it reaches the desired consistency.
6. Batter for Coating:
   • Chickpea flour can be used to make a gluten-free batter for coating vegetables, tofu, or meat before frying. The batter adds a crispy texture and a slightly nutty flavor.
7. Egg Replacer:
   • Chickpea flour can serve as an egg replacer in vegan recipes. Combine it with water to create a mixture that mimics the binding properties of eggs in recipes like vegan omelets or baked goods.
8. Dosa and Uttapam:
   • In South Indian cuisine, chickpea flour is used to make dosa and uttapam. These are fermented, thin pancakes made from a batter of chickpea flour and rice or other grains.
9. Desserts:
   • While chickpea flour is often used in savory dishes, it can also be incorporated into certain desserts. For example, it can be used in traditional Indian sweets like besan ladoo or chickpea flour halwa.
10. Skincare:
    • Some people use chickpea flour as a natural exfoliant and cleanser for the skin. You can mix it with water or other ingredients to create facial masks and scrubs.

When using chickpea flour, keep in mind that it has a distinct nutty flavor, so adjust seasonings and spices accordingly to complement or balance its taste in various recipes. Chickpea flour is a versatile and nutritious ingredient that can add a unique twist to both savory and sweet dishes.

Substitute for Chickpea flour

If you need a substitute for chickpea flour (gram flour or besan) in a recipe due to dietary restrictions or ingredient availability, there are several alternatives you can consider. The choice of substitute may depend on the specific recipe and your dietary needs. Here are some common substitutes for chickpea flour:

1. All-Purpose Flour (Wheat Flour):
   • All-purpose flour can often be used as a substitute for chickpea flour, especially in recipes where the distinctive flavor of chickpea flour is not critical. Keep in mind that wheat flour contains gluten, so it’s not suitable for those with gluten intolerance or celiac disease.
2. Rice Flour:
   • Rice flour is a gluten-free option that can work as a substitute for chickpea flour in certain recipes. It is relatively neutral in flavor.
3. Buckwheat Flour:
   • Buckwheat flour is another gluten-free option that can replace chickpea flour. It has a slightly nutty flavor.
4. Soy Flour:
   • Soy flour is a good option if you want to add protein to your recipe. It has a distinct soybean flavor, so it’s best used in savory dishes.
5. Almond Flour or Nut Flours:
   • Almond flour and other nut flours can work as substitutes in gluten-free baking. They have a nutty flavor, so they are best used in recipes where this flavor complements the dish.
6. Coconut Flour:
   • Coconut flour is gluten-free and has a subtle coconut flavor. It can be used in certain baked goods and coatings.
7. Cornstarch or Arrowroot Powder:
   • Cornstarch or arrowroot powder can be used as a thickening agent in place of chickpea flour in soups, stews, and sauces. They don’t have the same nutritional content as chickpea flour but are effective for thickening.
8. Potato Flour:
   • Potato flour is gluten-free and can be used in some recipes as a substitute for chickpea flour, especially in gluten-free baking.
9. Tapioca Flour (Tapioca Starch):
   • Tapioca flour is often used in gluten-free baking and can replace chickpea flour in certain recipes.

When substituting for chickpea flour, keep in mind that each alternative may have its own unique flavor and texture, so consider how it will affect the final dish. Additionally, the proportion of the substitute may need adjustment to achieve the desired results. Always consider your dietary restrictions and taste preferences when choosing a substitute for chickpea flour.

Where to Buy

Chickpea flour, also known as gram flour or besan, is widely available in many grocery stores and supermarkets, as well as online retailers. Here are some common places where you can buy chickpea flour:

1. Local Grocery Stores: Most well-stocked supermarkets and grocery stores carry chickpea flour. You can find it in the baking or flour aisle, or in the section dedicated to international or ethnic foods, as it is a staple in many South Asian, Mediterranean, and Middle Eastern cuisines.
2. Health Food Stores: Stores specializing in natural and organic products often carry chickpea flour, especially if they cater to customers with dietary restrictions or specific culinary preferences.
3. Ethnic Grocery Stores: Stores that focus on products from South Asia, the Mediterranean, or the Middle East are likely to have a wide selection of chickpea flour, often at competitive prices.
4. Online Retailers: You can purchase chickpea flour from various online retailers, including Amazon, specialty food websites, and online grocery stores. This option can be especially convenient if you have difficulty finding it locally or prefer the convenience of online shopping.
5. Bulk Food Stores: Some bulk food stores allow you to purchase chickpea flour in the quantity you need, which can be useful if you only require a small amount for a specific recipe.
6. Farmers’ Markets: In some areas, you may find chickpea flour available at local farmers’ markets or specialty food vendors.

When buying chickpea flour, consider the brand and quality. Some brands may produce finer or coarser varieties of chickpea flour, which can affect the texture of your recipes. Additionally, check the packaging for freshness and ensure that the product meets any dietary requirements you have, such as being gluten-free or certified organic.

Whether you choose to purchase chickpea flour locally or online, it is a versatile ingredient that can add a unique flavor and nutritional value to your cooking and baking.

How To Store Chickpea flour

Properly storing chickpea flour, like any other type of flour, is essential to maintain its freshness and prevent it from becoming rancid or infested with pests. Here are some guidelines on how to store chickpea flour effectively:

1. Choose the Right Container:
   • Transfer chickpea flour from its original packaging to an airtight container with a secure lid. Glass or plastic containers with tight-fitting lids work well.
2. Keep it Airtight:
   • Ensure that the container is completely airtight to prevent moisture and air from getting in. Proper sealing helps maintain the flour’s quality and prevents it from clumping or absorbing odors from the surrounding environment.
3. Store in a Cool, Dry Place:
   • Chickpea flour should be stored in a cool, dry, and dark location, away from direct sunlight, heat sources, and humidity. Ideally, store it in a pantry or cupboard.
4. Label and Date:
   • Label the container with the date of purchase or date of packaging to keep track of its freshness. This is especially important if you buy chickpea flour in bulk and transfer it to smaller containers.
5. Check for Pests:
   • Before storing chickpea flour, inspect it for any signs of pests or insects. Even if the flour appears clean, it’s a good practice to freeze it briefly to kill any potential hidden pests. Place the flour in the freezer for 48 hours before transferring it to a sealed container.
6. Use Desiccants (Optional):
   • You can add desiccant packs or moisture-absorbing sachets to the container to help keep moisture levels low, especially in humid environments.
7. Avoid Contamination:
   • Make sure any utensils or measuring cups used with chickpea flour are dry and clean to prevent moisture from entering the container.
8. Rotate Stock:
   • If you use chickpea flour infrequently, try to rotate your stock. Use older flour first and replenish your supply with fresh flour to ensure you always have the best quality on hand.
9. Refrigeration or Freezing (Optional):
   • While chickpea flour doesn’t require refrigeration, if you live in a very humid climate or plan to store it for an extended period, you can refrigerate or freeze it to extend its shelf life. Just be sure it’s in an airtight container to prevent moisture absorption.

Properly stored chickpea flour can stay fresh for several months to a year, depending on the conditions and the initial quality of the flour. Over time, the flour may lose some of its freshness and flavor, so it’s a good idea to periodically check and rotate your stock. If the flour develops an off odor or flavor, it’s best to discard it.

Frequently Asked Questions (FAQs)