Chickpea flour, also known as gram flour or besan, is a staple ingredient in many global cuisines, particularly in Indian, Middle Eastern, and Mediterranean cooking. It is a versatile, gluten-free powerhouse that adds a nutty flavor and a significant protein boost to everything from savory pancakes and fritters to delicate pastries and thickeners for soups. While you can easily find it in specialty grocery stores, learning how to make chickpea flour in your own kitchen is a game-changer. It is more cost-effective, ensures maximum freshness, and allows you to control the texture and quality of your ingredients.
Understanding the Different Types of Chickpea Flour
Before you begin the grinding process, it is important to understand that chickpea flour can be made from two primary types of chickpeas, which results in slightly different culinary properties.
Kabuli Chickpeas
These are the large, light-tan chickpeas most commonly found in salad bars and canned at the grocery store. When ground into flour, they produce a mild, slightly nutty flour that is excellent for general gluten-free baking and making chickpea tofu.
Desi Chickpeas (Chana Dal)
Desi chickpeas are smaller, darker, and have a much tougher hull. In most traditional Indian cooking, these are split and polished to become chana dal. Flour made from chana dal is known as "besan." It is finer, more yellow, and has a slightly different earthy flavor compared to flour made from the larger Kabuli variety.
Essential Tools for Homemade Chickpea Flour
To achieve a fine, powdery consistency that mimics store-bought brands, you will need a high-powered motor. While a standard food processor can work, it often leaves the flour a bit gritty.
High-Speed Blender
A high-speed blender, such as a Vitamix or Blendtec, is the gold standard for making bean flours. The high RPMs are capable of pulverizing hard dried beans into a soft dust in under two minutes.
Grain Mill
If you are a frequent baker of gluten-free breads, a dedicated grain mill is a fantastic investment. These machines are designed specifically to crush hard grains and legumes into uniform particles without overheating the flour.
Coffee or Spice Grinder
For very small batches (perhaps just a half-cup for a specific recipe), a coffee grinder can work. However, you must be careful not to overwork the motor, and you will likely need to sift the flour several times to remove large shards.
Step-by-Step Instructions: How to Make Chickpea Flour
Making chickpea flour is a straightforward process, but it does require a few specific steps to ensure the final product is safe for consumption and has the best possible flavor profile.
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Step 1: Prepare the Dried Chickpeas
Start with high-quality dried chickpeas. Ensure they are clean and free of any small stones or debris. You do not need to wash them if they look clean, but if you do choose to rinse them, they must be completely, 100% dry before they hit the blender. Any residual moisture will turn your flour into a thick, gummy paste.
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Step 2: Toasting (Optional but Recommended)
Raw chickpea flour has a very strong, "beany" taste that some people find off-putting. To mellow the flavor and add a toasted, nutty aroma, you can roast the dried chickpeas before grinding. Spread them on a baking sheet and roast them at 350 degrees Fahrenheit for about 10 to 15 minutes. Let them cool completely to room temperature before grinding.
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Step 3: The Grinding Process
Place about 1 to 2 cups of dried chickpeas into your blender or mill. It is better to work in smaller batches to avoid overheating the motor and to ensure an even grind. Turn the blender on its lowest speed and quickly increase to the highest setting. Process for about 60 to 90 seconds. You will hear a loud rattling sound at first as the beans break down, which will eventually transition into a muffled hum as the flour becomes fine.
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Step 4: Sifting for Perfection
No matter how powerful your blender is, there will likely be a few stubborn grains left behind. Use a fine-mesh sieve over a large bowl to sift the flour. This step is crucial for achieving a light, airy texture in your baked goods. Any large pieces left in the sieve can be returned to the blender for a second round of grinding.
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Step 5: Storage
Store your fresh chickpea flour in an airtight container. Because it contains natural oils, it can go rancid if left in a warm environment. It will stay fresh in a cool, dark pantry for about 1 to 2 months, but for long-term storage, keep it in the refrigerator or freezer, where it can last up to 6 months.
Culinary Uses for Your Fresh Flour
Savory Socca and Farinata
One of the most popular uses for chickpea flour is the Mediterranean flatbread known as Socca (in France) or Farinata (in Italy). It is a simple batter of chickpea flour, water, olive oil, and salt, baked at high heat (usually 450 degrees Fahrenheit) in a cast-iron skillet until the edges are crispy and the center is tender.
Gluten-Free Binding and Breading
Chickpea flour is an exceptional binder. You can use it in place of eggs for "flax eggs" in vegan recipes or use it to bind veggie burgers and meatballs. It also makes a fantastic gluten-free breading for fried vegetables or proteins, creating a thick, satisfying crunch.
Thickening Soups and Sauces
If you want to thicken a stew without using cornstarch or wheat flour, a slurry of chickpea flour and water works beautifully. It adds a subtle creaminess and a boost of fiber.
Nutritional Benefits of Chickpea Flour
Switching to chickpea flour isn’t just about flavor; it’s a significant nutritional upgrade for most recipes.
High Protein and Fiber Content
Compared to all-purpose wheat flour, chickpea flour contains significantly more protein. This makes it an excellent choice for vegetarians and vegans looking to increase their daily intake. Additionally, the high fiber content aids in digestion and helps maintain a feeling of fullness.
Low Glycemic Index
Chickpea flour has a lower glycemic index than refined wheat flour, meaning it causes a slower, more gradual rise in blood sugar. This makes it a preferred option for individuals managing diabetes or those looking to avoid energy crashes after meals.
Rich in Micronutrients
It is a good source of several essential minerals, including iron, magnesium, and phosphorus, as well as B vitamins like folate. Folate is particularly important for DNA repair and cell division.
Common Mistakes to Avoid
While the process is simple, beginners often run into a few hurdles.
Using Wet Chickpeas
As mentioned previously, moisture is the enemy of flour milling. If you wash your beans, let them air dry for at least 24 hours or dry them in a low oven (around 150 degrees Fahrenheit) until they are bone-dry.
Overcrowding the Blender
If you fill the blender to the brim, the blades won’t be able to circulate the beans effectively. This leads to an uneven grind where the bottom is fine powder and the top is still whole beans. Work in increments.
Ignoring the Sifter
Skipping the sifting stage is the most common reason for "gritty" gluten-free baked goods. Even a few seconds of sifting makes a massive difference in the final mouthfeel of your food.
FAQs
Can I make chickpea flour from canned chickpeas?
No, you cannot make flour from canned chickpeas because they are cooked and hydrated. To make flour, you must use dried, uncooked chickpeas. If you want to use canned chickpeas for a similar purpose, you can mash them into a paste, but it will not function as a dry flour in recipes.
Is chickpea flour the same as garbanzo bean flour?
Yes, they are exactly the same. "Chickpea" and "Garbanzo bean" are two different names for the same legume (Cicer arietinum).
Why does my homemade chickpea flour taste bitter?
Raw chickpeas contain certain enzymes and compounds that can taste bitter or "grassy." To fix this, you can lightly toast the dried chickpeas in the oven at 350 degrees Fahrenheit before grinding them, or you can toast the finished flour in a dry pan over low heat for a few minutes until it smells fragrant.
Can I substitute chickpea flour 1:1 for white flour?
Not exactly. Chickpea flour is much denser and absorbs more liquid than wheat flour. It also lacks gluten, so it won’t provide the same "stretch" in bread recipes. It is best to use recipes specifically developed for chickpea flour or replace only about 25% of the wheat flour in a standard recipe.
Does chickpea flour need to be cooked?
Yes, you should avoid eating large amounts of raw chickpea flour. Like most legumes, raw chickpeas contain lectins which can be difficult to digest and may cause stomach upset. Always ensure that the dishes you make with chickpea flour are thoroughly baked, fried, or boiled.