How to make chickpea flour – Gluten free flour alternative
Chickpea flour, otherwise known as ‘gram flour’ is an excellent alternative to all-purpose flour. Superb for coating vegetables, making flatbreads and for thickening ingredients, chickpea flour is easy to make, healthy and rich in vitamins and essential nutrients. What’s more, the UK’s first commercial crop of Chickpeas were harvested in 2019 meaning that it is now possible to source locally grown chickpeas for your cooking.
Health and nutritional benefits of chickpeas –
Chickpea flour is full of fibre, with one cup of the chickpea flour providing around 10 grams of fibre. That is over three times the amount that is found in white flour. Furthermore, chickpea flour is rich in plant-based protein that is essential for the body to build muscle and recover from illness and chickpeas have been known to significantly support the reduction of blood sugar levels. Fibre helps slow the digestion of carbs whilst helping to reduce appetite. This in turn, results in a steady rise and fall in blood sugar rather than a harsh spike.
How to make chickpea four:
Chickpea flour is made from dried chickpeas (garbanzo beans) and takes just ten minutes to make once you have all of the ingredients. In this post, we will share how to make chickpea flour and how to use it to substitute gluten flour to add texture to your cooking.
One super-quick method for making chickpea flour is using pre-dried organic chickpeas. For this method, the chickpeas can be ground into a fine powder to make flour almost instantly. However, it is important to purchase organic chickpeas to ensure you are not ingesting any pesticides or harsh chemicals.
Take your pre-dried chickpeas and add them to a coffee grinder or blender and grind into a powder with a consistency similar to regular flour.
Sieve the mixture to remove any large lumps, regrind these pieces and sieve again.
Use right away or store this in an air-tight container for later.
Although this method is slightly more time-consuming, it offers a great alternative to method 1 should you be unable to source any organic chickpeas. For method 2, we will be washing the chickpeas.
Firstly, take your dried chickpeas and rinse thoroughly under running water. Following this, soak the chickpeas in cold water overnight. This method is quick and easy if started in the evening. The chickpeas will expand when soaked so it is important to ensure that they are covered in more water than initially needed.
Once your chickpeas have soaked overnight, strain the water and keep for later to water your plants.
Following this, you will need to dry your chickpeas. For this, there are three methods.
Air drying – to air dry your chickpeas, leave them in a sunny, dry place until they are fully dried. This can take up to a few days.
Using a dehydrator or drying in the oven – on a low heat, drying chickpeas in the oven or a dehydrator for around 10 hours, checking throughout and allowing more time if necessary.
Once fully dried (it is important to ensure that the chickpeas are completely dried out so that they turn into powder rather than paste), add to a blender and grind into a powder.
How to substitute all purpose flour for chickpea flour?
When used as a gluten-free baking alternative chickpea flour is wonderful for dense recipes, biscuits and brownies however if a lighter flour is required – for a rising cake, for example – simply combine chickpea flour with another gluten-free flour to gain the correct consistency.
As a general rule of thumb, you can substitute chickpea flour for normal white flour at a ratio of 75%. Per 100 grams of regular white flour, use 75 grams of chickpea flour due to its density and absorption rate.
Chickpea flour can also be used in replacement of eggs due to its absorbent texture. To do so, simply mix 3 tablespoons of chickpea flour with 3 tablespoons of water per egg.
Recipes using chickpea flour
Combe Groves vegan and gluten-free beetroot tart recipe includes chickpea flour as a thickener for the pie filling.
We hope that you enjoy this post on how to make chickpea flour. We will be sharing lots more recipes in the coming weeks. Stay safe and we look forward to welcoming you back to Combe Grove soon.