Table of contents:
Chickpea flour can be used as a substitute for traditional wheat flour, being a great choice to be used in weight loss diets as it brings more fiber, protein, vitamins and minerals to the menu, in addition to of having a pleasant flavor that combines with several preparations.
It can be used in recipes for cakes, breads, pies and cookies, as well as being easily added to natural juices and vitamins, and has the following he alth benefits:
Improve digestion, as it does not contain gluten and is rich in fiber;
- Give you more satiety and help you lose weight, as it is rich in fiber and protein;
- Help control cholesterol and diabetes, due to its fiber content;
- Help you lose weight, as it has a low glycemic index;
- Prevent anemia, as it contains folic acid and iron;
- Prevent cramps, for having magnesium and phosphorus;
- Prevent osteoporosis, as it is rich in calcium.
Also, as it does not contain gluten, chickpea flour can be easily digested and can be used by people with celiac disease or gluten intolerance.
How to make chickpea flour at home
To make it at home, follow the steps shown in the recipe below:
- 500 g chickpeas
- mineral or filtered water
Place the chickpeas in a container and cover with water, leaving to soak between 8 and 12 hours.After this period, drain the water and spread the chickpeas on a clean cloth to help remove excess water. Then, spread the chickpeas on a baking sheet and place in a preheated oven at 180º C, leaving to bake for about 40 minutes or until golden, stirring occasionally to prevent burning. Remove from oven and let cool.
Beat the chickpeas in the blender until they become a flour. Pass the flour through a sieve and put it back in the oven for 15 minutes to dry completely (stir every 5 minutes). Allow to cool and store in a clean, tightly closed glass container.
The following table provides the nutritional information for 100 g of chickpea flour.
|Quantity: 100 g|
|Carbohydrate:||57, 9 g|
|Protein:||22, 9 g|
|Fat:||6, 69 g|
|Fibers:||12, 6 g|
|Ac. Folic:||437 mg|
|Iron:||4, 6 mg|
Because it does not contain gluten, this flour is less irritating to the intestines of sensitive people or people with diseases such as Celiac Disease, Irritable Bowel Syndrome and Crohn's Disease. Learn about the symptoms of gluten intolerance.
Chickpea Flour Carrot Cake Recipe
- 1 cup chickpea flour
- 1 cup potato starch
- 1⁄2 cup oatmeal
- 3 eggs
- 240 g raw carrots (2 large carrots)
- 200 ml vegetable oil
- 1 1⁄2 cup brown sugar or demerara
- 3 tablespoons of green banana biomass
- 1 tablespoon of baking powder
Beat the carrot, the oil, the biomass and the eggs in the blender. In a deep container, mix the flours and sugar, and pour the mixture from the blender, mixing well until it becomes a homogeneous mass. Add the yeast and mix again. Put the dough in a greased cake tin and take it to the preheated oven at 200ºC for 30 to 40 minutes.
Get to know another he althy flour at: Eggplant flour for weight loss.