Flours compare table for Chickpea

Chickpea flour, also known as gram flour or besan, is a versatile gluten-free flour made from ground chickpeas (garbanzo beans). It has been a staple ingredient in many cuisines, particularly in South Asian and Mediterranean cooking, for centuries.

Compare Chickpea:

Flour Calories Fat SaturatedFat Carbs Sugar Fibre Protein Iron
Chickpea (100g)387 kcal7 g0.6 g57 g0.5 g11 g22 g5 mg
Almond (100g) 571 kcal 50 g 3.6 g 21 g 7.1 g 14 g 21 g 3.57 mg
Brown rice (100g) 363 kcal 2.8 g 0.6 g 76 g 0.7 g 4.6 g 7.2 g 1.98 mg
Buckwheat (100g) 335 kcal 3.1 g 0.7 g 71 g 2.6 g 10 g 13 g 4.06 mg
Chia Seeds (100g) 486 kcal 30.7 g 3.3 g 42.1 g 0.01 g 34.4 g 16.5 g 7.7 mg
Coconut (100g) 400 kcal 13 g 13 g 60 g 20 g 33 g 20 g 6.67 mg
Corn (100g) 361 kcal 3.9 g 0.5 g 76.8 g 0.6 g 7.3 g 6.9 g 2.4 mg
Flaxseed (100g) 534 kcal 42 g 4 g 29 g 2 g 28 g 18 g 5 mg
Millet (100g) 375 kcal 3.5 g 0.7 g 74 g 1 g 7 g 11 g 2.5 mg
Oats (100g) 389 kcal 0.6 g 1.2 g 66.3 g 0.9 g 10.6 g 16.9 g 4.7 mg
Psyllium husk (100g) 354 kcal 0.6 g 0.1 g 88 g 0.5 g 80 g 1.5 g 16 mg
Quinoa (100g) 368 kcal 7.5 g 1.6 g 69 g 3.6 g 7 g 10 g 4.8 mg
Red lentils (100g) 116 kcal 0.4 g 0.1 g 20 g 1.8 g 7.9 g 9 g 3.3 mg
Semolina (100g) 357 kcal 1.2 g 0.7 g 74 g 2.4 g 4.8 g 12 g 3.43 mg
Soya (defatted) (100g) 330 kcal 1.2 g 0.8 g 38.4 g 18.9 g 17.5 g 47 g 9.2 mg
Tapioca (100g) 349 kcal 0.2 g 0.1 g 85 g 3.5 g 1.2 g 0.6 g 1 mg
White rice (100g) 359 kcal 1.3 g 0.1 g 80 g 0.1 g 0.5 g 6.9 g 0.22 mg
White wheat (100g) 364 kcal 1 g 0.2 g 76 g 0.3 g 2.7 g 10 g 1.17 mg
Whole grain wheat (100g) 340 kcal 2.5 g 0.4 g 72 g 0.4 g 11 g 13 g 3.6 mg

Here's some information about chickpea flour::

  • Characteristics:

    • Gluten-Free: Chickpea flour is naturally gluten-free, making it suitable for individuals with gluten intolerance or celiac disease.
    • Nutritious: It is a good source of protein, fiber, vitamins (such as folate and vitamin B6), and minerals (such as iron, magnesium, and zinc).
    • Distinct Flavor: Chickpea flour has a slightly nutty flavor and aroma, which adds a unique taste to dishes.
    • Binding Properties: Due to its high protein content, chickpea flour has excellent binding properties, making it suitable for use in various recipes, including baking, batters, and thickening sauces.

  • Uses:

    • Baking: Chickpea flour can be used as a gluten-free alternative in baking recipes, such as bread, pancakes, muffins, and cookies.
    • Batters and Coatings: It is commonly used to make batters for frying vegetables (such as pakoras) or as a coating for fried foods.
    • Thickening Agent: Chickpea flour can be used as a thickening agent in soups, stews, and sauces.
    • Vegetarian and Vegan Recipes: It is frequently used in vegetarian and vegan cooking as a substitute for eggs or as a binder in dishes like veggie burgers or meatballs.

  • Availability:

    • Grocery Stores: Chickpea flour is widely available in most grocery stores, typically found in the baking or international foods aisle.
    • Online Retailers: It can also be purchased from online retailers and specialty stores that offer a variety of gluten-free and international ingredients.

  • Recipe Ideas:

    • Chickpea Pancakes: Make savory chickpea flour pancakes (also known as 'socca' or 'farinata') topped with vegetables and herbs.
    • Chickpea Fritters: Prepare crispy fritters by mixing chickpea flour with water, spices, and chopped vegetables, then frying until golden brown.
    • Gluten-Free Baking: Use chickpea flour in gluten-free baking recipes, such as bread, pizza dough, or cookies.
    • Thickening Sauces: Add chickpea flour to sauces, gravies, or curries to thicken and enhance flavor.

Chickpea flour is a versatile and nutritious ingredient that can add flavor and texture to a wide range of dishes, making it a popular choice for gluten-free and plant-based cooking.