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The 19 best recipes with chickpea flour to reduce carbohydrates and add protein to your diet

21 mayo, 2021

Boost protein intake To the detriment of carbohydrates, it is one of the most recommended guidelines when you want to lose weight, maintain weight or develop and define muscles, and not only in sports. However, we continue to associate proteins only with meat, fish and eggs, often forgetting about our legumes.

With the rise in temperatures and the summer closer and closer, the traditional stews and stews are becoming less appealing, and it is time to recover other recipes that we can prepare with legumes. The chickpea flour It is presented as a fantastic ingredient with which to enrich our diet in a thousand different ways, since it also allows a direct substitute for cereal flours.

53 fresh summer recipes, but with legumes (rich in protein)

What is chickpea flour

Chickpea flour is nothing but shredded or ground dried legumes Very fine that presents a homogeneous texture similar to that of any cereal flour or dried fruit. There are different types, with a more or less coarse grain, sometimes more refined or with a more intense yellow color.

It is an essential ingredient in some cuisines of the world, especially in india, where they clearly differentiate between common chickpea flour, and specific variant called they kiss. The latter is made with chickpeas chana dal, a brown variety to which the skin is removed and split appears. The they kiss it is therefore much finer and smoother, more compact, with greater hydration capacity.

Chickpea flour

The flour chana dal It has specific uses in Indian cuisine, usually in recipes where cooking is shorter, such as pan doughs such as crêpes or vegetable pancakes, as it also offers a flavor more subtle, less bitter.

Since it is not easy to find outside specialized stores, for practical purposes in our kitchen we can use the ordinary chickpea flour that we find in any store. In our gastronomy it is not a novel ingredient, as it also has a long tradition in certain regions, widely used as flour battered for fried fish, for example.

Cook a kilo of chickpeas at once and take advantage of them throughout the week in 15 recipes

Properties and recommended uses

Since it is made 100% with legumes, chickpea flour will never behave the same as wheat or any other cereal. It is gluten-free, but it does have a great advantage: when hydrated, it becomes creamy and acts as a binder. That is why it is a great substitute for eggs in vegan recipes and, although it is not as elastic as that, it offers relatively good results in gluten-free pastry recipes.

Nutritionally it is very rich in vegetable proteins, fiber, vitamins and minerals, is satiating and has a lower glycemic index than cereal flours. It also provides a small amount of healthy fats -omega 6-, thus clearly differentiating itself from nut flours, which are very fat and much higher in calories.

Garbanzo beans

We can substitute part of the flour current of our pastry recipes for a portion of chickpea flour to make them more nutritious, testing with the results obtained in terms of texture. In simpler doughs, like plain cookies, it is easier for the experiments not to end in disaster.

But where this product really shines is in preparations in which it is the exclusive star. With chickpea flour we can make a totally vegan omelette, like our omelette without eggs, or versions of frittatas. Of course, it’s also great for battering for crisp, light frying.

Inspired by international cuisine, we can prepare Indian pakoras, crêpes and salty or sweet pancakes, or flatbread doughs such as fainá, socca or a quick variate of pizza, both in the pan and in the oven. It is also perfect for enriching hamburgers or vegetarian meatballs, thickening sauces and stews or for cakes and savory quiche-type cakes.

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The best recipes with chickpea flour

To demonstrate the versatility of this ingredient, we went to our kitchens with a tour of our best recipes with chickpea flour for encourage everyone to try it at home. It is a great way to consume more legumes in original ways and to increase our consumption of vegetable proteins.

Savory (or sweet) crêpes

Crepes

Arrange the chickpea flour in a bowl or jug ​​with the water, olive oil, salt, the herb that we want well chopped and a dash of black pepper. Mix very well with a few rods until there are no lumps, cover with a cloth and leave to rest for about 25 minutes. Take the opportunity to prepare the ingredients for the filling, the suggested ones or any other combination.

Heat a good nonstick skillet over high heat. Grease with olive oil, lower the heat to medium power and add a portion. It is easier directly with the jug, in the center, with the hot pan raised and turning to naturally roll out the dough. It should be quite thin.

Cook each side couple of minutes, turning with a fine non-stick spatula, and remove to a plate. Continue until finished with all the dough, fill with the prepared ingredients and serve.

More details in the full recipe.

Indian broccoli pakoras

Pakoras
  • Ingredients. 100 g of steamed broccoli, 100 g of zucchini, 100 g of onion, 125 g of chickpea flour, 70 g of water, 10 g of ground cumin, 10 g of garam masala or other spice mix, 5 g of bicarbonate, 10 g of salt, sunflower oil for frying.
  • Elaboration. We chop all the vegetables finely and reserve. In a deep bowl, mix the rest of the ingredients, except the oil, and beat well until obtaining a homogeneous porridge. We add the vegetables and stir. We heat abundant oil in a pan, take a teaspoon of the dough and let it fall gently. We fry several at the same time, but without filling the pan too much. Remove with the help of a slotted spoon and transfer to a plate with absorbent paper. We serve immediately with a yogurt sauce or similar.

More details in the full recipe.

Vegan potato omelette

More details in the full recipe.

Vegan Chickpea Flour Tortillas

Tortillas
  • Ingredients. 75g chickpea flour, 80ml water, 1/4 teaspoon salt, 1 teaspoon curry spice mix, a dash of black pepper, extra virgin olive oil.
  • Elaboration. Arrange the flour in a jug or bowl. Add the salt, spices and black pepper. Mix with a few rods to remove any lumps. Add the water and beat well with the rods until you have a homogeneous dough. Lightly grease a good non-stick frying pan with oil and heat. Add half of the dough, shaping it, and lower the heat to medium-high. Cook until bubbles appear, pass a spatula underneath and turn. Cook one or two more minutes, remove and reserve on a plate while we cook the rest of the dough.

More details in the full recipe.

Salty pancakes

Pancakes
  • Ingredients. 100 g of chickpea flour, 80-90 ml of water, 100 g of cooked peas, 1/2 teaspoon of ground cumin, 1/2 teaspoon of turmeric or curry, 1 pinch of hot paprika, parsley to taste, 1 pinch of salt, pepper and extra virgin olive oil.
  • Elaboration. Arrange the chickpea flour in a bowl and add the cumin, turmeric, hot paprika or cayenne, salt and a dash of pepper. Mix with a few rods to remove lumps. Add 80 ml of water little by little, stirring with the rods, until there are no dry traces. Add the peas and parsley and mix well. Check the texture, it has to be slightly thick but not too thick, as if we were going to prepare pancakes. Cover with a cloth and rest for 30 minutes. Grease a good frying pan with oil and heat. Add 1/4 of the dough in the center, giving it a rounded shape, leaving a thickness of approximately 1 cm or 1.5 cm. Cook with the heat at medium power and turn with a spatula when bubbles begin to appear. Brown on the other side for a couple of minutes and remove. Continue with the rest of the dough, browning the pancakes to taste.

More details in the full recipe.

Mini savory chickpea pancakes with vegetables

Mini Pancakes
  • Ingredients. 60 g of chickpea flour, 185 ml (approximately) of water, 2 g of ground turmeric, 1 pinch of paprika, granulated garlic, 1 pinch of salt, fresh parsley or coriander, 3 cherry tomatoes, black pepper and virgin olive oil extra.
  • Elaboration. Arrange the chickpea flour in a bowl, add the spices and salt and mix with a few rods. Add the water and mix gently with the rods until smooth. Check the texture and add a little more water if necessary. Cover with a clean cloth and let it rest for 15 minutes at room temperature, in a cool place. Wash and chop the vegetables and herbs that we want and add a dash of black pepper to the dough and mix well. Heat a nonstick skillet or griddle over medium heat and lightly grease with extra virgin olive oil. Distribute small portions of dough, well separated and working in batches; like a couple of teaspoons. Cook for 3-5 minutes over medium heat, making sure they do not burn. Turn with a fine spatula and let brown for another 1-2 minutes. Remove and continue with the rest of the dough.

More details in the full recipe.

Homemade falafel

falafel
  • Ingredients. 300 g of chickpeas hydrated 24 hours, 1 clove of garlic, 120 g of peeled onion, 1 bunch of coriander, 1 bunch of parsley, salt and pepper to taste, 100 g of chickpea flour, 5 g of baking powder, 10 g cumin, sunflower oil for frying.
  • Elaboration. Drain and dry the chickpeas well. Blend in the glass of a food processor or a powerful mixer together with the garlic clove, the onion, the coriander and parsley leaves and the cumin. Add the chickpea flour, reserving a couple of tablespoons to cover the base of a source, the yeast and season. We grind again until we obtain a homogeneous mixture. We let it rest in the fridge for 30 minutes. We form small balls the size of a walnut and place them in the source with the chickpea flour coating them. Heat plenty of oil in a frying pan and fry over medium-high heat, turning so that they brown equally on both sides. We retired a …