Chickpea Flour: Uses, Baking Tips, and Substitutes

Known by several names – gram flour, besan, or garbanzo flour – chickpea flour is a staple in Indian and Middle Eastern baking and cooking.

But why is it suddenly gaining popularity in the Western world? Let’s find out…

What is chickpea flour?

Chickpea flour, also known as gram flour or besan, is a nutritious and versatile ingredient made from ground, dried chickpeas (garbanzo beans).

Commercial production of chickpea flour typically involves a process of cleaning and roasting dried chickpeas, followed by grinding them into a fine powder. The resulting flour is then sifted to remove any remaining bits of chickpeas, resulting in a smooth and consistent texture. Some commercial processes may involve different methods like dry milling, wet milling, or even extrusion to create chickpea flour. 

What’s the difference between chickpea flour and regular flour?

The main difference between chickpea flour and regular flour is that chickpea flour is made from whole ground dried chickpeas, so it consists solely of chickpeas without any other added ingredients. Regular flour is made from wheat and often contains other additives.

Chickpea flour is gluten-free and higher in protein and fiber than regular flour. It has a naturally dense texture and lends a slightly nutty, rich flavor to baked goods. All-purpose flour, on the other hand, has a light texture and bland taste, which makes it versatile for most uses.

Benefits of chickpea flour

Chickpea flour is a fantastic gluten-free alternative to wheat flour. It’s high in plant-based protein and fiber, making it one of the best vegan flour options. Chickpeas are loaded with folate, iron, zinc, and antioxidants, which can help support healthy digestion, blood sugar levels, and overall immune function.

Chickpea flour is also a low glycemic index food, meaning it doesn’t cause a rapid spike in blood sugar levels, making it a great choice for those looking to manage their blood sugar.

But that’s not all – chickpea flour has a unique, nutty flavor that can add depth to your favorite dishes, whether you’re making savory snacks, pancakes, or sweet desserts!

Chickpea flour nutrition facts

Flour (¼ cup)	Calories	Carbs	Fiber	Sugar	Fat	Protein	Glycemic Index
Chickpea flour	120	21 g	5 g	1 g	1.5 g	5 g	35
All-purpose flour	120	24 g	1 g	0 g	0.5 g	4 g	85

How to bake and cook with chickpea flour

Chickpea flour is a popular choice for gluten-free baking. It works well in quick breads and cakes – try pumpkin bread or chickpea flour chocolate cake!

Chickpea flour is an excellent binder and absorbs much more liquid than regular flour. Because of this, I recommend replacing up to 75% of the regular flour in your recipe with chickpea flour. For example, if the recipe says 1 cup of all-purpose, use ¾ cup chickpea flour.

When mixed with an equal amount of water, chickpea flour can be used as an egg replacement for vegan scrambles or “faux omelettes” for vegans or vegetarians. It can also be used as a base for many creamy vegan sauces and dressings. On top of that, it’s great for making fritters, flatbreads, and even veggie burgers. You can also use it to thicken soups and sauces, or as a coating for fried foods. 

Popular chickpea flour baked goods and dishes

Here’s a few examples of the many dishes and baked goods that can be made with chickpea flour:

• Binder for fritters and veggie burgers
• Batter for deep-frying foods
• Pancakes and waffles
• Cakes, quick breads, and muffins
• Flatbread
• Crackers
• Falafel
• Chickpea flour pizza crust

How to make chickpea flour at home

Homemade chickpea flour is easy to make with just one simple ingredients (chickpeas!) and some basic kitchen equipment:

1. Rinse whole organic chickpeas and let them dry completely.
2. Spread the chickpeas out on a baking sheet and roast them in the oven for 15-20 minutes, until lightly browned and fragrant.
3. Let the chickpeas cool completely, then transfer them to a food processor or blender.
4. Pulse the chickpeas until they are finely ground into flour.

How to store chickpea flour

Whether you’ve bought chickpea flour from the store or made it at home, you’ll want to keep it fresh and flavorful for as long as possible. For store-bought flour, store it in a cool, dry place away from sunlight and moisture for up to 6 months.

For homemade flour, transfer it to an airtight container, label it with the date you made it, and store it in a cool, dry place. You can even dry it out further in the oven if you’re worried about any remaining moisture.

What are the best substitutes for chickpea flour?

The best sub for chickpea flour is lentil or dal flour, as they are made from ground lentils, which are also a legume like chickpeas. As a result, lentil/dal flour has a similar flavor (slightly milder) and nutritional profile to chickpea flour, and you can expect the same results when baking. If you find the flavor of chickpea flour to be too strong, white bean flour is a good substitute.

Although some chickpea flours may be OK for keto in small amounts, a better low-carb keto alternative is lupin flour, which is made from lupin beans.

FAQs