There are several flour variations on the market, including gluten-free choices. Chickpea flour, which is high in protein and free of gluten, is one such choice that is gaining favor. This flour provides a healthy alternative for a variety of culinary methods, including baking and frying. Don’t panic if you can’t get chickpea (also known as garbanzo bean) flour. This list will assist you in selecting a chickpea flour alternative that suits your requirements.
Contents
- What is chickpea flour?
- How healthy (or unhealthy) is it?
- What recipes use chickpea flour?
- Why do we need chickpea flour substitutes?
- The Bottom Line
- FAQs
- Can I use coconut flour instead of chickpea flour?
- What is the difference between garbanzo bean flour and chickpea flour?
- How do I substitute chickpea flour for all-purpose flour?
- Are there different types of chickpea flour?
- What is a good substitute for chickpea flour?
- What is closest to chickpea flour?
- What is the same as chickpea flour?
- How do I substitute chickpea flour in baking?
- Is it cheaper to make your own chickpea flour?
- How does chickpea flour affect baking?
What is chickpea flour?
How healthy (or unhealthy) is it?
When comparing chickpea flour to whole wheat flour, the former is much more nutritious. Chickpea flour has less carbs and calories while providing much more protein. Chickpea flour also contains low fat and a fair quantity of potassium and calcium, all of which help you maintain a balanced diet.
Nutritional Breakdown
|
flour made from chickpeas |
Amount (per 100 g) (per 100 g) |
% Daily intake recommendation |
|
Calories |
400 kcal |
19% |
|
Fat in total |
5 g |
8% |
|
Saturated fatty acid |
0 g |
0% |
|
Carbohydrates |
70 g |
25% |
|
Cholesterol |
0 mg |
0% |
|
Salt |
0 mg |
0% |
|
Protein |
17 g |
33% |
|
Calcium |
107 mg |
11% |
|
B-12 vitamin |
0 ug |
0% |
|
Potassium |
1220 mg |
30% |
(This is based on USDA nutritional data.)
What recipes use chickpea flour?
Chickpea flour has a thicker texture than other flours but may still produce a light batter when used in frying. The idea is to combine tasty spices with club soda to create a tempura-like combination. But, chickpea flour may be used in a variety of different dishes, including savory waffles and bread. It is also useful for thickening particular meals such as soups, sauces, and similar items.
Why do we need chickpea flour substitutes?
Since chickpea flour is still relatively unknown in the West, it may not be accessible at your local health food shop and is unlikely to be sold at a conventional supermarket. Since it might be difficult for some individuals to locate and use, a replacement can be a useful option for recipes that call for chickpea flour. Your preference for flour that includes or does not contain gluten, whether you are vegan or not, and other dietary considerations will all play a role in determining which flour is best for your requirements.
Note:
= vegan
1. Whole wheat flour 🌱
Bread, pancakes, muffins, scones, and biscotti are the best uses for this flour.
Overview
Whole wheat flour is manufactured completely of wheat and is available in two kinds. The first kind of flour is white whole wheat flour, which is prepared from either winter wheat or white spring wheat. It has the same nutritional value as whole wheat flour, but it is lighter in color and has a softer taste. Winter wheat or hard red spring wheat is used to make regular whole wheat flour. This flour has a heartier texture and a nutty taste than white whole wheat flour.
Advantages
Whole wheat flour may be swapped for chickpea flour gram for gram, so you won’t have to perform any additional math to make your favorite foods. This is due to the fact that both flours are very heavy. This wheat has a nuttier taste than all-purpose flour and has more nutrients than normal flour.
Disadvantages
The most notable disadvantage of whole wheat flour is that it includes gluten, making it unsuitable for persons with celiac disease or those who wish to avoid gluten. Since it is somewhat heavy, it should not be used for more than 25% of a recipe for yeast-leavened bread, such as a loaf of sourdough bread. It means you’ll have to use another sort of flour to meet the balance of the wheat requirement, which might be tricky in certain cases. It may also imply that you need extra items in your pantry, which might be a disadvantage for some individuals.
Nutritional breakdown
|
Whole grain flour |
Amount (per 100 g) (per 100 g) |
% Daily intake recommendation |
|
Calories |
333 kcal |
16% |
|
Fat in total |
3 g |
5% |
|
Saturated fatty acid |
0 g |
0% |
|
Carbohydrates |
73 g |
27% |
|
Cholesterol |
0 mg |
0% |
|
Salt |
0 mg |
0% |
|
Protein |
10 g |
20% |
|
Calcium |
0 mg |
0% |
|
B-12 vitamin |
0 ug |
0% |
|
Potassium |
0 mg |
0% |
(This is based on USDA nutritional data.)
2. Quinoa flour🌱
Pizza crusts, pie crusts, muffins, and pancakes are the best uses for this flour.
Overview
Quinoa is one of the oldest grains that is continuously used and popular today. It is also becoming popular in gluten-free recipes, making it comparable to chickpea flour. Quinoa flour is available at certain health food shops, but it may also be manufactured at home. All you have to do is grind the quinoa until it reaches the desired consistency. When used as a replacement for chickpea flour, it may be swapped one for one.
Advantages
Quinoa flour is popular because it is gluten-free, but that is not the only advantage it has. This wheat is a complete protein, meaning it includes all of the key amino acids required by your body. Quinoa flour has a comparable carbohydrate content to other flours, but it also contains enough calcium to satisfy your daily requirements. It may also be used in a variety of dishes, such as muffins, pizza crusts, pancakes, and as a soup and sauce thickening.
Disadvantages
The fact is that quinoa flour may be tough to get, so if you aren’t willing to make it yourself, another chickpea flour alternative may be a better choice. Another issue is that some people believe quinoa flour has a harsh flavor when compared to other flours used in place of chickpea flour.
Nutritional breakdown
|
Quinoa meal |
Amount (per 100 g) (per 100 g) |
% Daily intake recommendation |
|
Calories |
393 kcal |
19% |
|
Fat in total |
5 g |
8% |
|
Saturated fatty acid |
0 g |
0% |
|
Carbohydrates |
64 g |
23% |
|
Cholesterol |
0 mg |
0% |
|
Salt |
29 mg |
2% |
|
Protein |
14 g |
27% |
|
Calcium |
36 mg |
4% |
|
B-12 vitamin |
0 ug |
0% |
|
Potassium |
0 mg |
0% |
(This is based on USDA nutritional data.)
3. Millet flour 🌱
Biscuits, cakes, pancakes, waffles, and flatbreads work well.
Overview
Millet flour, like quinoa flour, is manufactured from an ancient grain that has been around for centuries. Millet is a coarse grain that is well-known for its high mineral, vitamin, fiber, and protein content. This is another gluten-free grain that may be used in salads, muffins, morning porridge, and as a replacement for potatoes or rice.
Advantages
Millet flour is nutrient-dense, with appropriate levels of magnesium, manganese, phosphorus, and copper. It also contains antioxidants like ellagic acid and curcumin, which help to maintain and improve your overall health. This ingredient’s dietary fiber also aids in the reduction of dangerous cholesterol. Because of its distinct flavor, it works well in sweets and other foods where chickpea flour would be an inappropriate option.
Disadvantages
Although several of these flours contain all of the amino acids, millet flour only contains two of them. It has a distinct taste and texture than chickpea flour, and many people compare it to maize. It’s also sweeter, so it may not work in many recipes if you like more savory foods.
Nutritional breakdown
|
sorghum flour |
Amount (per 100 g) (per 100 g) |
% Daily intake recommendation |
|
Calories |
382 kcal |
18% |
|
Fat in total |
4 g |
7% |
|
Saturated fatty acid |
0.5 g |
4% |
|
Carbohydrates |
75 g |
27% |
|
Cholesterol |
0 mg |
0% |
|
Salt |
4 mg |
0.2% |
|
Protein |
11 g |
22% |
|
Calcium |
14 mg |
1% |
|
B-12 vitamin |
0 ug |
0% |
|
Potassium |
224 mg |
5% |
(This is based on USDA nutritional data.)
4. Cassava flour🌱
Tortillas, cake, tacos, fries, and burgers work well.
Overview
Cassava, commonly known as yuca, is a South American root vegetable that is related to other starchy vegetables such as beets, carrots, and parsnips. This vegetable’s cassava is mostly formed of carbs, but it also contains a number of minerals and vitamins. Several cassava flours are vegan and devoid of grains, gluten, and nuts. This makes them a great chickpea replacement for individuals who are allergic to chickpeas.
Advantages
Cassava flour stands out from the crowd because it is white, has a fantastic texture, and has a neutral flavor. That is, it may be used for delicious breakfasts and desserts when you are unable to consume wheat or other grains. It is also an excellent source of manganese and vitamin C. Because of the texture of the flour, it may also be used as a thickening.
Disadvantages
Keep in mind that many cassava meals have additives, so examine the label if you aren’t cooking it yourself. Oil and coconut flour, for example, might increase saturated fat and be bad to consume on a daily basis. This flour has a lot of carbohydrates, therefore it’s best to consume it in moderation to avoid exceeding your daily carbohydrate consumption.
Nutritional breakdown
|
Cassava starch |
Amount (per 100 g) (per 100 g) |
% Daily intake recommendation |
|
Calories |
371 kcal |
18% |
|
Fat in total |
0 g |
0% |
|
Saturated fatty acid |
0 g |
0% |
|
Cholesterol |
0 mg |
0% |
|
Salt |
0 mg |
0% |
|
Calcium |
57 mg |
6% |
|
Potassium |
303 mg |
7% |
|
Carbohydrates |
89 g |
32% |
|
Fiber |
6 g |
21% |
|
Sugars |
0 g |
0% |
(This is based on USDA nutritional data.)
The Bottom Line
Chickpea flour is an excellent alternative if you want to enjoy baked items without ingesting gluten. Nevertheless, it is not always simple to come by, so you may not always have it on hand when you want to cook or bake. That’s why knowing some chickpea flour replacements might come in helpful, so you’re ready to go even if you run out. The four replacements shown above are just a few of the possibilities you have for making a recipe anytime you choose.
Top vegan picks
When you look at the chickpea substitutions listed above, you’ll find that they’re all vegan. Most of them are also gluten-free, making them suitable for a wide range of diets. Quinoa flour is one of the greatest vegan alternatives when chickpea flour is unavailable. It includes various nutrients, including vitamins and minerals, so you may remain healthy while eating your favorite foods. Millet flour and cassava flour may also be used, however they may be more difficult to locate.
Top healthy picks
Millet flour is an excellent choice for individuals who are worried about the health advantages of a chickpea flour substitution. It provides plenty of antioxidants as well as vitamins and minerals to keep you healthy. Quinoa flour is also high in vitamins and minerals, which will help round out your diet. Keep in mind that all flours have a high carbohydrate content, but quinoa flour has the lowest.
Top convenient picks
Convenience is essential, particularly when you need to cook a meal fast and don’t have time to spend hours looking for one of the components (or preparing it). Many of the items on this list are accessible in most health food shops, but you’ll have to do your own research to find out which ones are. Whole wheat flour is the most convenient option and can be obtained online or in stores. It will meet the demands of the majority of individuals.
Top convincing picks
If you don’t have chickpea flour and aren’t sure how to make it, the current most persuasive option is quinoa flour. It’s gluten-free, full of protein, and tastes like chickpea flour. It may also be used in the same proportions as chickpea flour, making it the most convenient chickpea flour alternative available.
Sources:
substitutes-garbanzo-bean-flour-40055.htmloureverydaylife.comhttps:
what-is-chickpea-flouressential-ingredientscooking-101www.cookinglight.comhttps:
glossary-quinoa-flour-2506iwww.tarladalal.comhttps:
How to Bake and Cook with Quinoa Flour
millets-diet-pros-and-consblog.getgrowfit.comhttps:
cassava-floura19600044diet-nutritionhealthwww.goodhousekeeping.comhttps:
FAQs
Can I use coconut flour instead of chickpea flour?
Coconut flour has a somewhat sweet taste, but chickpea flour has a more earthy, savory flavor. Although they may both be used interchangeably in many recipes (typically in a 2:1 chickpea to coconut ratio), depending on what you’re baking, you might prefer one over the other.
What is the difference between garbanzo bean flour and chickpea flour?
Dry chickpeas, often known as garbanzo beans, are ground into chickpea flour. Gram flour is a similar flour prepared from yellow gram lentils, which are split chickpeas. In Hindi, split chickpea flour is known as Besan. Both of them are usually referred to as chickpea flour.
How do I substitute chickpea flour for all-purpose flour?
Chickpea flour may normally be substituted for half of the ordinary flour in a recipe. But, since it absorbs a lot of moisture, it may not be suitable for every recipe, particularly if you’re creating a cake or bread.
Are there different types of chickpea flour?
The biggest difference between them is because they’re produced from two distinct varieties of chickpeas: kabuli chickpeas, which are the ordinary tan-colored chickpeas you’re probably most acquainted with, and desi chickpeas, which are smaller and have rougher hulls.
What is a good substitute for chickpea flour?
What Is the Greatest Replacement for Chickpea Flour? 11 Alternatives
Flour made from fava beans.
Flour made from oats.
Flour made from millet.
Flour made from quinoa.
Flour made from almonds.
Cassava starch.
Flour made from brown rice.
Flour made from buckwheat.
More to come…
•Jul 29, 2022
What is closest to chickpea flour?
Top 5 Chickpea Flour Alternatives. Quinola flour, oat flour, and almond flour are the finest chickpea flour replacements. Chickpea flour substitutes include millet flour and cassava flour.
What is the same as chickpea flour?
Gram flour, commonly known as besan, garbanzo flour, or chickpea flour, is prepared from crushed gluten-free chickpeas. Chickpeas are also known as garbanzo beans, gram, Bengal gram, Egyptian pea, cici beans, chi chi beans, and cece beans.
How do I substitute chickpea flour in baking?
4 cup Chickpea flour. Create additional gluten-free flours, such as oat flour and almond flour. Chickpea Flour Substitution: 1 cup normal white flour may be substituted for 3
Is it cheaper to make your own chickpea flour?
Although pre-made chickpea flour (also known as garbanzo bean flour) is readily available, producing your own handmade flour is far less expensive, particularly if you use a lot of this gluten-free flour. It’s also very easy to make!
How does chickpea flour affect baking?
Nevertheless, as Love says, chickpea flour “When combined with other gluten-free flours, is a naturally thick flour that provides baked items a robust but soft texture due to its density and intrinsic binding tendencies. As a result, it performs well in fast breads, muffins, and cakes.”