What’s the word on chickpea flour?

Manufacturers’ labels are touting low carb, net carbs, organic, keto, gluten-free, natural and more. It leaves the consumer wondering what to buy. And now, you may have seen chickpea flour. Is this a flour to consider using or just a marketing hype? Here are the facts as well as two delicious recipes for you to try using chickpea flour: Chickpea Flatbread Pizza and Brownie Protein Pancakes.

One: What’s the difference between chickpeas and garbanzo beans?

Let’s clear this up right now. Chickpeas and garbanzo beans are in fact the exact same. The name can be used interchangeably. When you look for chickpea flour, you may see garbanzo bean flour and they are the same. You may also see it called gram flour, chickpea powder and cici bean flour.

Two: Which flour is the most nutritious for the calories?

Let’s compare chickpea flour to some other types you may be using. This nutritional comparison is based on 1 cup:

• All-Purpose Flour: 455 calories; 1 gram fat; 95 grams total carbs; 3 grams fiber; 0.3 grams sugar; 13 grams protein

• Whole Grain Flour: 408 calories; 3 grams fat; 86 grams total carbs; 13 grams fiber; 0.5 grams sugar; 16 grams protein

• Almond Flour: 648 calories; 56 grams fat; 24 grams carbs; 14 grams fiber; 5 grams sugar; 24 grams protein

• Chickpea Flour: 356 calories; 6 grams fat; 53 grams carbs; 10 grams fiber; 10 grams sugar; 21 grams protein

Analysis: Chickpea flour is lower in calories and therefore, more nutrient rich in fiber and protein for the calorie expense. So it is a winner to consider! For those who follow a lower carbohydrate meal plan, you may want to stick with almond flour yet it is significantly higher in calories due to the fat content. Stay away from chickpea flour if you are allergic to chickpeas (garbanzo beans) because the proteins associated with the allergy are retained even after it is cooked.

Three: What are some health benefits of chickpea flour?

You would have to consume a lot of flour to reap significant health benefits yet every little bit of fiber and protein adds up.

• Promotes Heart and Digestive Health
  Chickpea flour is made from the legume chickpeas which are rich in dietary fiber. You probably won’t use a large quantity of chickpea flour yet the fiber it contains can support digestive and heart health.

• Supports the Gut Microbiome
  Chickpeas and chickpea flour contain resistant fiber. This is a food source for the beneficial bacteria in your large intestine. Research shows this good bacteria helps protect people from metabolic diseases such as diabetes and obesity.

Four: Where can you buy chickpea flour?

Most traditional grocery stores may not have chickpea flour in the baking aisle yet it may be in the natural or organic section. You may need to check a natural food or specialty store. You can also go online to find many brands.

Five: How do you store chickpea flour?

The flour can stay in the pantry until you open it. Once opened, place it in an air-tight container and store in a cool, dry place or the fridge. You can also freeze it and it will last months.

Six: Are you ready to try a recipe or two?

If you answered YES, then here are two delicious recipes containing chickpea flour for you to try:

• Chickpea Flatbread Pizza [click here for the recipe]
  This flatbread pizza can be topped with your favorite ingredients. It is a fun appetizer or pair it with a salad to make it a meal.

• Brownie Protein Pancakes [click here for the recipe]
  These pancakes will become a family favorite. Make them and freeze the extras to have anytime.

Chickpea flour adds a sweet, rich flavor to baked goods. It can also be used in crackers, pizza crusts and breads. Experiment with your own recipes. Chickpea flour is a one to one replacement for whole wheat flour since they are both dense. If you are going to replace chickpea flour with all-purpose flour, try using half of what the recipe calls for. Enjoy!