Chickpea Flour: Health Benefits, Nutrition Facts & Recipes

Chickpea flour can be consumed to achieve health benefits, like promoting weight loss, managing cholesterol levels, treating constipation and promoting muscle gains.

Chickpea flours is naturally high in fiber and protein, and is also rich in vitamins and minerals.

This flour can be purchased in grocery stores and health good stores or made at home. It is flour used in recipes for cakes, breads, pies and cookies, or added to natural juices, yogurts and smoothies.

Health benefits

The benefits of chickpea flour include

1. Helping with weight loss, as it is high in fiber and protein which keeps you full and reduces overeating.
2. Managing cholesterol levels, due to its high fiber content;
3. Prevent anemia, as it is rich in folic acid and iron, which are essential for the formation of red blood cells;
4. Helping to prevent muscle and period cramps, as it contains magnesium, potassium and phosphorus, which are minerals that regulate muscle contraction and relaxation;
5. Combating constipation, as fiber add bulk to the stool and stimulates natural bowel movements;
6. Promoting muscle gains and maintenance, as it is rich in proteins that are important for muscle formation;
7. Preventing osteoporosis, as it contains calcium, an mineral that helps to keep bones strong, resistant and healthy.

Because it does not contain gluten, chickpea flour is an excellent option for people with celiac disease or gluten intolerance.

Nutritional information

The following table outlines the nutrition in 100 g of chickpea flour (which is equivalent to approximately 1 cup):

To achieve the health benefits of chickpea flour, it should be incorporated into a heathy, active lifestyle. 

How to make chickpea flour at home

To make chickpea flour at home, all you need is 500 g of chickpeas and boiled or filtered water.

The steps are as follows:

1. Place the chickpeas in a container and cover with water, leaving them to soak for 8 to 12 hours;
2. Drain the water and spread the chickpeas on a clean cloth to help remove excess water;
3. Once dried, spread the chickpeas on a baking sheet and bake in a preheated oven at 355º F (or 180º C) for 40 minutes or until golden brown. Mix them occasionally to prevent burning;
4. Remove from the oven and wait for them to cool;
5. Blend the chickpeas in a blender until they turn into flour.

Finally, the flour should then be passed through a sieve and baked again in a low oven for 15 minutes to dry completely, stirring every 5 minutes.

Wait for it to cool and store in a clean, tightly closed glass container, storing at room temperature.

Chickpea flour recipes

Some healthy and tasty recipes with chickpea flour include:

1. Carrot cake with chickpea flour

Ingredients:

• 1 cup of chickpea flour;
• 1 cup of potato starch;
• 1/2 cup of oat flour;
• 3 eggs;
• 2 large raw carrots cut into small cubes;
• 200 ml of vegetable oil;
• 1 and 1/2 cups of brown sugar or sweetener to taste;
• 3 tablespoons of green banana pulp;
• 1 tablespoon of baking powder.

Directions:

Mix the carrot, oil, pulp and eggs in a blender. In a large bowl, mix the flours and sugar, and add the mixture from the blender, stirring well until it becomes a homogeneous dough.

Add the baking powder and mix again. Pour the dough into a greased pan and bake in a preheated oven at 355º F (or 180ºC) for 30 to 40 minutes.

2. Chickpea flour pancakes

Ingredients:

• 1/2 cup of chickpea flour;
• 1/2 cup of filtered or boiled water at room temperature;
• 1 teaspoon of salt;
• A dash of olive oil;
• Spices, salt and herbs to taste.

Directions:

Pour the water, flour and salt into a bowl and mix well with a fork until a homogeneous and airy mixture is formed.

Heat a frying pan and add a dash of olive oil. Then add half of the dough, spreading it out well. Let it brown well and turn it over using a spatula, until both sides are browned.

Add the rest of the dough, preparing as before. Add the topping of your choice and serve.