Have you heard of garbanzo bean flour? It’s very popular when it comes to gluten-free baking. I picked up a package to try in a recipe for breakfast crepes, and was blown away by how easy it was to use.
Most gluten-free crepe recipes I’ve tried are very dry, and have a hard time sticking together – meaning they usually fall apart! But with this product they held together well, which encouraged me to keep cooking with it. I haven’t been disappointed yet!
What is it?
Just like it sounds, it’s made from ground up dried garbanzo beans. Sometimes this flour is also referred to as: chickpea, besan, gram or cici bean flour – all of which are very popular in Middle Eastern and Indian cooking and baking.
Bobs Red Mill Garbanzo Bean Flour available on Amazon
I have been using Bob’s products for years, and they are always high quality. It is no different with this product.
Why Should You Use It?
It’s naturally gluten free. More and more people are switching to a gluten-free diet, or at least trying to eat less gluten, due to an inflammatory response in the body.
Also, it’s a great source of iron, fiber and protein. ¼ cup contains 6 grams of protein. The flavor is very subtle once cooked, making it perfect for savory and sweet dishes. I have to warn you though: the raw batter is not very tasty!
Not only that, but it’s a very affordable product. As you might already know, chickpeas are rather low in price, so it’s no surprise that a bag of this usually costs me under 3 dollars! This is a bargain in comparison to other gluten-free options.
Finally, this product is grain free, making it perfect for someone following a paleo diet who still wants to enjoy crepes or “bread-like” recipes.
Now that you have a bag or two in your cabinet, you might be wondering… What can I make? Great question! Below are some of my favorite recipes to get you started.
Garbanzo Bean Flour Recipes
This is the first recipe I tried to make with this product. It’s a very simple concoction made from just a handful of ingredients. Traditional socca recipes are very simple – just combine equal parts flour to water, and then add 1-2 tablespoons of oil.
From there, you can spruce it up with all the spices and herbs you like. This recipe has roots back in the south of France, and this same recipe goes by the name farinata in Italy.
It makes a great appetizer if you slice it and serve it with a sauce, or it can act as a main course when filled with vegetables. Have fun with it.
Sweet Bean Blondies
I like to call blondies the sister of brownies… or “brownies without the chocolate,” as a lot of bakers like to say.
I added chocolate chips to mine and they melted, so they look more like an amber brownie. No matter what you call them, this is a tasty way to put your flour to work.
This shouldn’t surprise you, as most falafel recipes contain garbanzo beans. However, I find that using the flour in addition to whole beans gives this recipe a more authentic taste.
The flavor of chickpeas in this dish is stronger and more dominant than if you were to use wheat flour.
If you love garbanzos, and want more gluten-free recipes that feature these beans, try them as a crunchy snack in our recipe for smoky and spicy roasted chickpeas!
Want a closer look at the cute chickpea? Read our article with more info on the garbanzo bean – its history, the story behind the name, nutritional value, and more recipes!
About Sarah Hagstrom
Sarah is a health food advocate and loves to spend her time whipping up something healthy and delicious in the kitchen and then sharing either on Foodal or on her own blog "The Seasonal Diet" (www.theseasonaldiet.com). She lives in Sunny San Diego with her husband, where they enjoy running on the beach and weekend adventures.