40 Chickpea Flour Recipes (Gluten-Free + Vegetarian) (2024)

FAQs

Is chickpea flour anti inflammatory? ›

Chickpea flour is also a terrific anti-inflammatory food, as consuming beans has been shown to have anti-inflammatory abilities and protective benefits against cancer — in particular cancer within the digestive tract, including colon, stomach and kidney cancer.

Eating chickpeas provides 40% of our daily fiber intake. Fiber maintains the health of our bowels and has even been shown by some studies to decrease our risk of certain cancers! Our body is not capable of digesting fiber. This means insoluble fiber creates bulk in our intestines and helps to flush out toxins.

Yes, gram flour is gluten-free. Gram flour, also called besan, garbanzo flour, or chickpea flour, is made from ground chickpeas, which are naturally gluten-free. Chickpeas also have many names, including garbanzo beans, garbanzo, gram, Bengal gram, Egyptian pea, cici beans, chi chi beans and cece beans.

A cup of chickpea flour contains about 350 calories. Most of those calories come from carbohydrate, including 10 grams of carbs from fiber and 10 grams come from sugar. The remaining carbohydrate is starch. The estimated glycemic index of chickpea flour is 44 (making it moderately glycemic).

Beans and legumes: Beans not only help promote muscle health but then those stronger muscles can better help support the joints, which reduces the pain. The best choices in legumes include chickpeas, black-eyed peas, Anasazi, adzuki, and more.

Chickpea flour can be a good option for weight loss because it is: High in fiber: Chickpea flour is high in fiber, which can help keep you feeling full for longer and prevent overeating. Low in fat: Unlike some other flours, chickpea flour is relatively low in fat, which can be helpful for weight loss.

Chickpeas can often cause bloating and gas, which is why it's key to know your limit. Those who have irritable bowel syndrome (IBS) may feel this side effect of chickpeas the most because this legume contains high amounts of saccharides (sugars) that are indigestible.

Chickpea flour (0.25 cup) contains 13.3g total carbs, 10.8g net carbs, 1.5g fat, 5.2g protein, and 89 calories.

Chickpea flour, often used in gluten-free chickpea options, is not low FODMAP as it contains high amounts of oligosaccharides. These can trigger digestive symptoms in individuals with FODMAP sensitivities.

By improving feelings of fullness, the study authors say that switching to a cellular chickpea blend in commercial bread recipes could help people stop overeating. As the flour doesn't cause as high a spike in blood sugar levels as normal white flour, it could also reduce the risk of obesity and type 2 diabetes.

What is a gluten-free substitute for chickpea flour? ›

Oat Flour: This is also a gluten free option (usually)! Oat flour has a similar taste to chickpea flour. They are both a bit heartier. One difference when replacing chickpea flour with oat flour is the amount you will need.

Yes, gram flour, also known as besan, is generally considered easy to digest. It is made from chickpeas and is a good source of protein and fiber. However, individual tolerance can vary, so listen to your body and moderate consumption if needed.

Quinoa flour is made from quinoa — a gluten-free seed with a nutty flavor, ground into a fine powder. Quinoa flour is a good source of protein, fiber, iron, and unsaturated fat. Quinoa may be helpful for promoting digestive health, lowering inflammation, and reducing the overall risk of disease.

Whole wheat: Replacing white flour with whole-wheat in your recipes will increase your nutrient intake and potentially lower inflammation.

Quinoa flour, chicory root flour, and teff flour are top picks for their low glycemic index and anti-inflammatory properties. Almond flour is another favorite for its healthy fats and satiety factor.

The bottom line

Chickpea flour is full of healthy nutrients. It's a great alternative to refined wheat flour, as it's lower in carbs and calories yet richer in protein and fiber. Research suggests that it may have antioxidant potential and could decrease levels of the harmful compound acrylamide in processed foods.