Would you rather have flour made from beans or wheat? That’s today’s question.
Specifically, fava bean flour – a gluten-free, high-protein, and high-fiber flour that’s made from ground fava beans. How does it compare to all-purpose flour – the tried-and-true staple of most kitchens?
In this article, I’ll put these two flours head-to-head and give you the ultimate verdict on which one you should pick.
Comparing fava bean flour vs all-purpose flour
| Fava bean flour | All-purpose flour | |
| Substitution ratio (vs all-purpose flour) | 1:4 | N/A |
| Gluten-free? | Yes | No |
| Keto-friendly? | Somewhat | No |
| Paleo-friendly? | No | No |
| Common Allergens | None | Wheat, gluten |
| Liquid absorbency | High | Medium |
| Pantry shelf life | 6 months | 6-8 months |
| Best for | Breads, pizzas, pasta, pancakes, cookies, cakes, thickener in soups and stews | Non-yeast recipes, cookies, biscuits, and some breads |
Differences between fava bean flour and all-purpose flour
Fava bean flour and all-purpose flour are two very different types of flours with their own unique characteristics. Here’s a breakdown of how they compare in terms of taste, texture, and baking properties…
All-purpose flour has a mild, neutral taste that doesn’t add much flavor to dishes. Fava bean flour, on the other hand, has a distinctive taste that is earthy, nutty, and slightly sweet. Sometimes, it may have a slightly bitter taste depending on the quality of the flour. The fava beans should be toasted or roasted before grinding them into flour to reduce the bitterness.
All-purpose flour is a versatile flour that can be used in a wide range of recipes. It has a fine and silky texture, making it ideal for recipes that require a smooth and even texture, such as cakes and pastries. It also has a slightly longer shelf life than fava bean flour.
Fava bean flour has a coarser texture that can add a slight grittiness to dishes, making it better suited for heartier recipes such as bread and pizza crust.
Baking with fava bean flour vs all-purpose flour
If you’re looking for a healthier and gluten-free option with a unique flavor, fava bean flour is a great alternative to all-purpose flour. But while fava bean flour can be used for baking things like bread and pizza dough, it’s often combined with other flours in recipes, mostly garbanzo bean or chickpea flour. This is because fava bean flour is primarily added to aid in bread rising or boost the protein content of a recipe. In my experience, it’s best to use 25% fava bean flour when creating your own gluten-free flour mix due to its strong flavor. See our full list of flours here!
All-purpose flour contains gluten, which helps to create structure and elasticity in baked goods. This makes it ideal for recipes that require a more delicate crumb, such as cakes, muffins, cookies and pastries.
Ingredients in fava bean flour vs all-purpose flour
Fava bean flour is a single-ingredient product made from ground fava beans, also known as broad beans, which are ground into a fine powder. Some manufacturers may add a small amount of salt or other ingredients for flavor or preservation, but in general, fava beans are the only ingredient.
All-purpose flour is a more complex product made from wheat flour and may contain additional ingredients such as enrichment, bleaching agents, and preservatives.
Fava bean flour and all-purpose flour nutritional facts
| Per ¼ cup serving | Fava bean flour | All-purpose flour |
| Calories | 100 | 120 |
| Carbs (g) | 18 | 24 |
| Fiber (g) | 8 | 1 |
| Fat (g) | 0 | 0.5 |
| Protein (g) | 8 | 4 |
| Glycemic index score | Fava beans=40 | 85 |
Right away, you can see that fava bean flour is a more nutritious option than all-purpose flour, with much more fiber and protein (and fewer calories too). It’s also gluten-free, making it a great alternative for people with gluten intolerance or celiac disease. Fava bean flour can also fit a keto diet in small amounts.
All-purpose flour, on the other hand, contains fewer nutrients and is not gluten-free or keto-friendly – with more carbs and more than double the glycemic index score of fava bean flour!
However, as with many legumes, fava beans are known to cause gas and bloating in people with conditions like IBS. Consuming large amounts of fava bean flour can be also harmful due to the high levels of L-dopa and a natural toxin called vicine, especially for people with a specific genetic deficiency (G6PD).
So, while fava bean flour is a nutritious and high-protein alternative to wheat flour, it is important to consume it in moderation and consult with a healthcare professional before incorporating it into your diet, especially if you have a history of G6PD deficiency or other health concerns.
Fava bean flour vs all-purpose flour storage
All-purpose flour typically has a longer shelf life than fava bean flour. All-purpose flour can last up to 6-8 months when stored in a cool, dry place and in an airtight container.
On the other hand, fava bean flour has a shorter shelf life due to its higher fat content. It can last 6 months, but it’s best to eat it before that for the best quality. It is also important to store fava bean flour in an airtight container in a cool, dry place to prevent spoilage and prevent any changes in flavor.
Fava bean flour vs all-purpose flour: The ultimate verdict
When deciding between fava bean flour and all-purpose flour, it ultimately depends on personal preference, dietary needs, and the specific recipe. If you’re looking for a gluten-free option, fava bean flour can be a great choice, but it often requires mixing with other flours for the best results. All-purpose flour is a reliable and versatile option, but may not be suitable for those with gluten sensitivities or allergies.
I have to say, I prefer fava bean flour for its nutrition facts, simple ingredients, and the fact that it’s gluten-free. All-purpose flour gives you a milder flavor, but I find you can easily tone down fava bean flour’s strong flavor by mixing it with other flours – just make sure to keep it to 25% or below!
FAQ
Fava bean flour can be used as a gluten-free alternative to wheat flour and is particularly useful in baking, such as making bread, pancakes, or muffins, and also used in making falafels, fritters, and as a thickener for soups and stews.
Fava bean flour is a gluten-free flour made from ground dried fava beans, also known as broad beans, and is a high-protein and high-fiber alternative to wheat flour.
Yes, bean flour can be used in baking as a gluten-free alternative to wheat flour. However, due to its unique texture and flavor, it’s often best to mix bean flour with other flours to achieve the desired texture and taste in baked goods.
Leave a Comment