Properties, nutritional values and recipes with chickpea flour, a healthy and versatile gluten-free ingredient with a low glycemic index.
The chickpea flour, the protagonist of Italian traditional recipes such as panelle, panissa and farinata, (but also excellent in a simple vegan omelette), is rich in the properties and nutritional values typical of legumes. With its low cost and different uses in the kitchen, even in desserts, let’s find out more.
Chickpea flour, properties and nutritional values
The chickpea flour is obtained by grinding the dried seeds of the chickpea. The latter are quite caloric, hence the nutritional values of the ingredient, whose calories are around 363 out of 100 grams. Particularly nutritious, this flour contains polyunsaturated fatty acids, vegetable proteins, fibers, vitamins of group B, C and E, mineral salts and fats. Finally, it is gluten-free (therefore perfect for intolerant people and celiacs) and cholesterol. Among the properties, that of promoting intestinal transit and decreasing blood cholesterol levels. It is interesting to remember how, among all flours, it is one of those with the lowest glycemic index (30).
How to make homemade chickpea flour
Maybe not everyone knows, but chickpea flour can be made at home. To get it, proceed as follows:
- Rinse some dried chickpeas and drain them
- Let them dry for several hours
- Toast them in the oven for about twenty minutes at 150 ° C
- Let them cool, then chop them in a mixer proceeding several times
- Continue until the desired consistency is achieved
Recipes with chickpea flour
Panelle from Palermo, Tuscan cecina, panissa and Ligurian farinata: chickpea flour is the basic ingredient of many Italian traditional recipes. But not only: it is used to make simple legume meatballs or for a vegan omelette, to which you can add the appropriate vegetables. It is excellent for chickpea crepes and for numerous gluten-free recipes. A particularly popular preparation of ethnic cuisine is that of falafel, spicy meatballs of Middle Eastern chickpeas that are enjoyed dipped in a fresh yogurt sauce. As for sweet recipes, it can be added as an ingredient to the mixture of cakes, creams, biscuits and pies. A final use that can be made of it is to use chickpea flour instead of eggs.