Recipes with chickpea flour – 5 ideas for healthy low-carb pastries

Like other legumes, chickpeas are incredibly rich in fiber and protein. They are also very suitable as a source of protein and are therefore at the top of the shopping list for vegetarians. They are processed raw into a flour that naturally has these advantages, qualities and, above all, the unmistakable taste. Freshly taken out of the packaging, the chickpea flour is wetted with water and heated, then it develops the wonderful, hearty aroma that we know from chickpeas. You can buy it online or in your nearest oriental store, or you can make it yourself. This makes it even easier to integrate recipes with chickpea flour into your own diet.

What is chickpea flour and what is it good for?

The chickpea is a legume that has been widespread in Mediterranean countries and India for thousands of years. The main producers include Pakistan, India, Turkey and Italy. The ancient Romans also used the chickpea as a medicine for stomach problems, vomiting and particularly noticeable pallor. When using the legumes, care should be taken to clean them intensively with fresh water, because when raw they contain various toxins that are removed by soaking. Chickpeas are primarily used as a preservative product, but alsofresh in storesavailable. Chickpea flour is made from fresh chickpeas. If you own a high-quality grain mill, you can take over the production yourself.

Healthy, gluten-free and low-carb cooking

Chickpeas contain 10% of the definitely most important amino acid lysine and 5% of the also essential amino acid threonine, which are important for our body but which it cannot produce itself. One serving of chickpeas largely covers your daily folic acid requirement and also contains vitamins A, B1, B2, B6, C, E and minerals. Chickpeas are also very rich in fiber, stimulate our digestion and keep us full for longer. For the preparation of healthy, gluten-free andLow carb dishesConventional wheat flour is replaced with chickpea flour. It can be used to prepare delicious dishes such as pancakes, falafel, spaetzle, bread, cake bases and others that we all like. Below we present 5 simple recipes.

Low-Carbpancake

Ingredients for 1 serving:

  • 2 – 3 tbsp chickpea flour
  • 2 Owner
  • Salt and pepper
  • 25 ml water or milk
    *With milk the pancake becomes softer and moister, and with water – low in calories

preparation:

  1. Mix in the dry ingredients well and beat with water or milk until foamy.
  2. Heat a non-stick pan and add some fat. Pour all the pancake batter into the pan. Fry on both sides over medium heat for around 2 minutes. The pancake is ready when bubbles form on the surface.
  3. Place on a plate with freshly ground pepper and yoghurt, fold over and cut.
  4. Arrange and serve with lettuce, tomatoes and fresh herbs.

Chickpea protein bread

Ingredients for a medium-sized bread:

  • 250 g chickpea flour
  • 100 g ground almonds
  • 50g flax seeds
  • 100g mixed seeds of your choice
  • 4 large eggs
  • 1 pack of dry yeast
  • 4 tbsp olive oil
  • 375 ml warm water
  • 1 pinch of salt
  • 1 pinch of fresh rosemary

preparation:

  1. Preheat the oven to 190°C. Prepare a suitable baking tin (approx. 1.5 L) and line it with baking paper.
  2. In a large bowl, mix 375 ml warm water, yeast and oil and let sit for 5 minutes.
  3. Place the dry ingredients – flour, almonds, seeds and rosemary needles in another bowl and make a well in the middle.
  4. Crack the eggs into the well, add the yeast-water mixture and stir gently. Mix in the flour from the edge of the bowl inwards. The dough should be relatively liquid.
  5. Pour the dough into the prepared baking pan, smooth the surface with a damp hand and bake on the middle rack in the oven for 45 minutes.
  6. Bake the bread until golden brown. Use a wooden stick to check whether the dough is ready.
  7. Remove the bread from the oven and let it cool for at least 20 minutes before cutting.

Healthy onesMuffins

Ingredients (makes 12 muffins):

  • 160 g chickpea flour
  • 100 g wholemeal spelled flour
  • 260g carrots
  • 2 apples
  • 320ml water
  • 2 pinches of salt
  • 3 – 4 EL Honig
  • 4 tbsp coconut milk
  • 2 tbsp olive oil
  • 2 tsp baking powder
  • 4 pinches of cinnamon
  • 4 Vanilla Shot

preparation:

  1. Grate the carrots very finely and the apples a little more coarsely.
  2. Mix the chickpea flour with water well and let stand for about 30 minutes.
  3. Preheat the oven to 180°C. Prepare muffin tins if necessary – grease or flour them.
  4. Mix all ingredients and the chickpea flour. Add the carrots and apples. The result should be a relatively tough mass. If it's too tough, just add a little more water.
  5. Bake the muffins for about 25 – 30 minutes until they turn golden and lightly brown. Allow to cool and then press out of the mold.

VegansFalafel

Ingredients for 4 servings:

  • 120 g chickpea flour
  • 1 onion, diced
  • 2 cloves of garlic
  • ½ tsp cumin
  • 1 tbsp fresh parsley, finely chopped
  • ½ tsp lemon juice
  • 1 tsp olive oil
  • 200 ml water
  • 1 baking powder
  • 1 tsp salt

preparation:

  1. Mix all dry ingredients and spices together well.
  2. Bring the water to the boil and slowly pour in, stirring intensively. Let stand for about 10 minutes.
  3. When the dough thickens quickly, mix in the olive oil and lemon juice. The dough should be very sticky. Wet your hands and form flat falafels.
  4. Heat olive oil in a pan and fry the falafels one at a time, covered. If possible, only turn once.

Blueberry cake withChickpea flour

Ingredients:

  • 1 pack fresh blueberries
  • 60 g chickpea flour
  • 160g brown rice flour
  • 40 g tapioca starch
  • 3 tsp baking powder
  • ½ tsp baking powder
  • 1 TL Xanthan Gum
  • 1 pinch of salt
  • 1 pinch of cinnamon
  • 240 ml Reismilch
  • 120 ml coconut oil
  • 190 g rice syrup
  • 36 drops of stevia
  • 4.5 tsp egg substitute powder
  • 6 EL Reismilch
  • 1 tsp vanilla extract

preparation:

  1. Mix egg substitute powder with 6 tablespoons of rice milk.
  2. Put all dry ingredients in a bowl and mix well.
  3. In another bowl, mix the wet ingredients and the mixed egg substitute together.
  4. Add the liquids to the flour mixture and stir to form a sticky dough.
  5. Preheat the oven to 180°C. Grease a suitable baking pan.
  6. Pour the dough into the baking pan and smooth it flat. Bake for about 30 - 35 minutes until the cake turns golden brown. Then let it cool and remove it from the mold.

*The recipe can also be made with other fruits such as plums, apricots, cherries, apples, etc.