Chickpea Flour Recipes To Diversify Your Flour Game
It used to take me forever to go through a bag of chickpea flour.
I was always leaving a half a bag or less in my pantry for months or years. The reason I bought it was to make falafel. Chickpea flour is great as a binding agent to keep patties like falafel together.
So, I needed to figure out more ways to use it up. And that is why I came up with this list of chickpea flour recipes.
Chickpea flour is a great substitute for other flours in baking and cooking. It is gluten-free, loaded with fiber and protein, and has excellent binding abilities to keep your dishes together (think patties and fritters).
I also love chickpea flour because of its health benefits. Chickpeas are a carbohydrate that is relatively low on the glycemic index. This means minimal flood sugar spike after eating. So, none of that post-lunch crash you’d get after eating traditional pizza or pasta.
This list of recipes with chickpea flour is a combination of favorites I’ve created myself, others I have tried out, and others that are on my list of things to make.
Next time you have that half empty bag of chickpea flour in your pantry, reach for one of these recipes with chickpea flour to use it up!
Chickpea Flour FAQs
What Is Chickpea Flour?
Chickpea flour is dried chickpeas ground into powder form. It is widely used as a gluten-free alternative to wheat flour. It is used throughout traditional Indian and Mediterranean dishes. The flour is especially useful as a binding agent in falafel and other patties.
Why Should I Cook More With Chickpea Flour?
Chickpea flour is one of the more healthy flours available due to its high protein and fiber content. In addition, it binds better than other gluten-free flours because of its high density. This creates a final dish (think fritters, patties, cakes, and baked goods) with better texture and more sturdiness.
What Are the Uses For Chickpea Flour?
- Binding agent in patties, fritters, and other items that you need to hold together
- Egg substitute in omelets, frittatas, and quiches
- Substitute or complement for other gluten-free flours to increase protein and density in baked goods
- Substitute for traditional wheat flours in sweet and savory baked goods
Is Chickpea Flour The Same as Garbanzo Bean Flour?
Chickpeas and garbanzo beans are the same thing.
The term chickpea comes from the Latin word: cicer. Over time, the name for chickpeas evolved from cicer to what we say today in most of the world: chickpeas.
However, Spanish bean eaters use the word “garbanzo” to call the same bean. This term dates back to the 1750s in the Basque region of northern Spain. The term stuck with cuisine coming out of that region and is still used today in some parts of the world.
So, yes. Chickpea flour is the same thing as garbanzo bean flour.
Where Can I Buy Chickpea Flour?
You have a few options when it comes to buying chickpea flour. First, you can buy it offline (with just about anything else these days). It is a shelf stable pantry ingredient, so there are plenty of options for getting a bag shipped to your doorstep. Here is a great chickpea flour option off Amazon.
Another option for getting chickpea flour delivered to your doorstep is Thrive Market. It is an online market that offers organic, non-GMO foods at a discounted rate for its members. If Costco, Whole Foods and Amazon had a baby, it would be Thrive Market. Plus, you can get a FREE gift (up to a $22 value) when you purchase a Thrive Market membership through this link.
Some grocery stores, especially if they have a lot of health food options will carry chickpea flour. You may find it in the health or gluten-free section. Or it may just be with all the other flours in the baking section.
I typically get mine at an Italian market. It is the most affordable there. You may also find it at Asian, Halal, Greek, Mediterranean and other specialty markets.
Is Chickpea Flour Expensive?
Chickpea flour can be a little pricey compared to regular flour. But, when comparing to gluten-free flour, it is actually pretty affordable. Unless you’re on a gluten-free diet, a good option is to mix chickpea flour with other less expensive flours when making large baked goods if you’re on a budget.
At my local Italian market, chickpea flour is $3.50 per pound. Wheat flour is closer to $1 per pound.
Compared to gluten-free flours, almond flour, coconut flour, and cassava flour is about $7, $5, and $6, respectively. These prices make sense because dried chickpeas alone are very cheap.
How to Make Chickpea Flour
Another option for getting your hands on chickpea flour is making it yourself.
Chickpeas are available pretty much everywhere. And that is all you need to make chickpea flour. So, as long as you have a food processor (I use this one), you can make chickpea flour.
To make your own chickpea flour,
- Put dried chickpeas into a food processor. Cover and process for 2-3 minutes until a powder forms.
- Repeat for remaining batches if you’re making a large amount.
- Use a mesh strainer to sift the flour into a large bowl. There will be larger pieces of chickpeas that were not fully processed.
- Either reserve the larger chickpea pieces for another use (like breadcrumbs) or place them in a spice or coffee grinder to further process and add to the flour.
- Sift the flour again if there still seems to be larger chickpea pieces.
- Store in an airtight container. Chickpea flour will last for about 6 months in your pantry. If you think you won’t use it all by then, store in your refrigerator.
Health Benefits of Chickpeas
As you learned, chickpea flour is simply ground chickpeas. So, the question is: are chickpeas healthy?
Well, yes. Chickpeas are a critical component in plant-based diets because of their relatively high protein content. They are also packed with other vitamins and minerals. According to Medical News Today, chickpeas are rich in folate, fiber, phosphorus, and iron to name a few.
The high protein and fiber content means that chickpeas will help you feel full. Plus, they help keep your blood sugar in check after eating. Chickpeas also have certain characteristics that may help defend against heart disease and cancer.
To learn more about the healthiness of chickpeas, you can check out this article on the 11 benefits of chickpeas.
Chickpea Flour Recipes
Fluffy Chickpea Pancakes
Found on walktoeat
Looking to satisfy a weeknight pancake fix? Then make these quick and fluffy chickpea flour pancakes. These gluten-free pancakes with chickpea flour are perfect for a healthy weeknight pancake fix. Choose your toppings wisely. Peaches and ricotta, peanut butter and banana, or berries and maple syrup are some favorites.
Easy Baked Falafel (With Canned Chickpeas)
Found on walktoeat
Serve these falafel fritters with a side of yogurt so you can get your dipping on. Easy to eat and easy to make, these crispy bite-sized patties are a real crowd pleaser. Traditionally, dried chickpeas are used to make falafel. But, canned chickpeas are used here to avoid a long overnight soak. Making these falafel fritters busy weeknight friendly.
4-Ingredient Chickpea Flour Tortillas (Vegan GF Clean)
Found on A Sweet Pea Chef
It’s taco timeee! But first, you’ll need some tortillas. These simple chickpea flour tortillas use only 4-ingredients. So, it doesn’t get much easier than that. Plus, they are vegan and gluten free. Start thinking about what you want to put in them.
Mini Chickpea Flour Frittatas
Found on Simple Veganista
These little chickpea flour frittatas pack a ton of nutrition in a muffin tin cup. Eggs are swapped out for chickpea flour to make them a vegan snack or breakfast. And a few cups of veggies are tossed in to make these mini frittatas a complete and healthy meal.
Chickpea Flour Pizza with Asparagus
Found on Love & Lemons
As you can probably tell by now, chickpea flour is super versatile. Skip the cauliflower pie and give this chickpea flour pizza a try for your next gluten-free pizza experiment. Use your favorite toppings or follow this recipe for a delicious asparagus and hummus mix.
Double Chocolate Chickpea Flour Cookies
Found on Occasionally Eggs
Yes, you can use chickpea flour in place of all-purpose flour in cookies. These double chocolate ones are a chocolate lovers dream. Plus, they are a bit healthier than your more traditional flour cookies. I like that they have no refined sugar too. If they seem a bit too wet right after mixing, give them a minute or two to let the high protein chickpea flour absorb more of the moisture.
Chickpea Flour Fritters
Found on Fifteen Spatulas
Now here is an interesting one. Whole soaked or cooked chickpeas are used to make falafel fritters. But, these more puffy and light fritters use chickpea flour instead. Make these fritters and serve with a side of yogurt for dipping.
Chickpea Flour Banana Bread
Found on Ambitious Kitchen
You know banana bread, but do you know chickpea flour banana bread? More fiber, more protein, more nutrition and no gluten. Good stuff.
Found on Sweet As Honey
Looking for a savory pancake? Try these thin, vegan, and gluten-free crepes. Swap the sweet fillings and toppings for something more savory like hummus, avocado, tofu, or veggies for a tasty lunch.
Indian Spiced Chickpea Flatbread (Socca)
Found on Cookin Canuck
Another delicious savory chickpea flour use is the traditional Indian flatbread called Socca. Vegan, gluten-free, and super easy, this flatbread is somewhere in between a pancake and a crepe. It’s perfect as a snack on its own or spruce it up with some hummus and/or fresh greens. Just give yourself some extra planning time because the batter needs to sit for at least 2 hours before cooking.
Found on Elephantastic Vegan
Go full chickpea by serving these gluten-free, vegan chickpea crackers next to a nice bowl of hummus. Or use them however else you use crackers (with peanut butter, cheese, etc.).
Chickpea Flour Crust Pizza
Found on Pinch Me Good
Here is another pizza recipe for you. This one is basically your traditional mozzarella, tomato sauce, basil combo on chickpea flour crust. Try this for a healthy, gluten-free homemade pizza option to meet your tomato pie fix.
Vegan Chickpea Squash Fritters
Found on Piping Pot Curry
Let chickpea flour shine as a binding agent in this squash fritters. Compared to other gluten-free flours, chickpea flour helps keep patties and fritters together better. You’ll see for yourself by making these delicious vegan squash fritters.
Chickpea Fries (Chickpea Panisse)
Found on Hey Nutrition Lady
Who doesn’t love fries? These chickpea fries are healthy, gluten-free, and vegan. Plus, no pots of hot oil. You can bake them right in your oven. Now you just need the burger to go with them.
Farinata with Charred Broccoli, Lemon, and Capers
Found on Quite Good Food
Farinata is the Italian version of Socca which is a type of savory pancake. Thinner than a pancake, but thicker than a crepe, farinata is versatile and delicious. This recipe is topped with an unbeatable combo of broccoli, lemon, and capers.
Chickpea Flour Chocolate Chunk Cookies
Found on Our Balanced Bowl
I’ll close out the list with one more sweet recipe. Honestly, I don’t do much sweets. Eating sugar makes me feel hungover. So, generally, I stay away. But, that doesn’t mean you don’t get to treat yourself every once in a while. Especially if you’re following a healthy eating and exercise routine. When I do splurge, I want a nice simple cookie. Just like these chickpea flour chocolate chunk cookies.
Don’t Sleep On Chickpea Flour
This stuff is legit. Sometimes I think “if it’s not broke don’t fix it” about traditional, tried and true recipes like tortillas and pancakes. But, I love that I can make high protein and fiber pancakes that don’t make me crash after eating them.
So, which recipe are you going to make next time you have leftover chickpea flour?
Check out Thrive Market to get your chickpea flour if you haven’t already. If Costco, Whole Foods and Amazon had a baby, it would be Thrive Market. Get a FREE gift (up to a $22 value) when you purchase a membership using this link.