Fava Bean Flour: Uses, Baking Tips, and Substitutes

Fava beans, also known as broad beans, are a nutritious legume that have been used in Mediterranean and Middle Eastern cuisine for centuries. 

But what is fava bean flour? And why is it on the rise in gluten-free and vegan baking?

Let’s dive deeper into how fava bean flour is made, its nutritional benefits, and how to use it in your cooking and baking!

What is fava bean flour?

Fava bean flour is a gluten-free alternative to wheat flour made from ground fava beans (also called broad beans).

Commercially, the process of making fava bean flour begins with cleaning the beans to remove any dirt and impurities. The beans are then dehulled, which involves removing the tough outer layer of the beans, leaving behind the softer and more edible inner portion. The beans are then dried and milled into a fine powder using specialized machines that use high-speed rotating blades or jets of air to break the beans down into small particles, which are then sifted to remove any remaining impurities. This produces a light-colored flour that has a distinct earthy and nutty flavor that is great for gluten-free baking!

What’s the difference between fava bean flour and regular flour?

Fava bean flour is made from one simple ingredient: ground fava beans, so it’s free of common allergens, while regular flour is made from wheat and contains gluten (and sometimes additives and preservatives).

Fava bean flour is a more nutrient-dense alternative, as it contains more protein, fiber, and iron than regular flour.

Which one is the ultimate flour? We put fava bean flour and all-purpose flour to the test.

Benefits of fava bean flour

As I mentioned, this gluten-free flour is packed with protein, fiber, and iron, making it a healthy choice for those with dietary restrictions or seeking a wholesome ingredient for their cooking and baking!

Not to mention, fava bean flour has been shown to have several health benefits, such as promoting heart health, aiding in digestion, and reducing inflammation.

And if you’re counting calories, fava bean flour might be a good option for you since it only has 100 calories per 1/4 cup serving, and it contains no fat.

Fava bean flour nutrition facts

Flour (¼ cup)	Calories	Carbs	Fiber	Sugar	Fat	Protein	Glycemic Index
Fava bean flour	100	18 g	8 g	2 g	0 g	8 g	Fava beans = 40
All-purpose flour	120	24 g	1 g	0 g	0.5 g	4 g	85

How to bake and cook with fava bean flour

Because fava bean flour is gluten-free, it behaves differently than regular flour in recipes. It also absorbs more liquid due to its higher fiber and protein content, so you only need about 1/4-1/2 cup of fava bean flour for every 1 cup of all-purpose flour when substituting. 

However, due to its strong flavor, I recommend mixing about 25% of fava bean flour with other gluten-free flours, such as rice flour or potato starch for the best flavor and texture.

You’ll often find gluten-free flour blends with fava and garbanzo bean (chickpea) flour, as the two complement each other to produce a rich flavor in bread, muffins, and more.

Fava bean flour can also be used to make high-protein, gluten-free pasta, breadsticks, or fava bean pizza dough!

Popular fava bean flour baked goods and dishes

Here are some popular things fava bean flour is used for:

• Gluten-free baking (cookies, bread)
• Sweet or savory pancakes
• Tortillas
• Falafel
• Socca
• Pasta
• Crackers and chips

How to make fava bean flour at home

Making fava bean flour at home is easy!

Here’s a simple recipe:

1. Start by rinsing dried fava beans in cold water and then spread them out on a baking sheet to dry.
2. Once the beans are completely dry, spread them out evenly on a baking sheet and roast them in the oven for 10-15 minutes.
3. After roasting, let the beans cool completely before processing them.
4. Place the cooled fava beans into a food processor or blender and pulse until they are finely ground.
5. Once the beans are ground, sift the mixture through a fine mesh strainer or sifter to remove any large pieces or chunks.

And there you have it, homemade fava bean flour!

How to store fava bean flour

Fava bean flour keeps best refrigerated or frozen in an airtight container. In general, it lasts up to around 6 months in your pantry or up to a year in the freezer.

For homemade fava bean flour, make sure to label the container with the date you made it so you can keep track of its freshness, and keep it in the fridge or freezer.

What are the best substitutes for fava bean flour?

White bean flour is a good substitute for fava bean flour because it has a similar texture and nutritional profile. Like fava bean flour, white bean flour is high in protein and fiber, making it a great choice for gluten-free and vegan baking. Additionally, white bean flour has a mild flavor that won’t overpower your dish.

For flatbreads and Middle Eastern dishes, chickpea flour may be a better option since it has similar uses.

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