Discover the Possibilities of Gluten-Free Baking with Chickpea Flour

The Rise of Gluten-Free Living and Eating

In recent years, gluten-free diets have exploded in popularity. An increasing number of people are discovering that they have sensitivity or intolerance to gluten. Others seek out gluten-free options for perceived health benefits. Whatever the reason, it's clear that gluten-free is more than just a food fad. It's a lifestyle that is here to stay.

For those new to the concept, gluten is a protein found in grains like wheat, barley and rye. It acts as a glue, giving breads and baked goods their chewy texture. But for a growing number of people, gluten triggers an abnormal immune response that damages the small intestine.

Celiac disease is the most severe form of gluten intolerance. It affects around 1% of Americans. When people with celiac disease eat gluten, it triggers an attack on the small intestine, leading to damage and interference with nutrient absorption. Dermatitis herpetiformis is a related skin condition triggered by gluten exposure.

Far more people suffer from non-celiac gluten sensitivity. They experience digestive troubles, fatigue and other symptoms when they eat gluten-containing foods. While not as severe as celiac disease, gluten sensitivity can still greatly impact quality of life.

Beyond those with diagnosed medical conditions, the gluten-free diet has expanded to the general population. Some perceive it as healthier and more natural than gluten-containing grains. Athletes and active individuals use it to achieve fitness goals. And for anyone avoiding gluten, the diet means letting go of conventional breads, baked goods, pasta and beer.

Adapting Cultural Food Traditions

Bread products are a dietary staple in many cultures around the world. From ancient times until now, bread has held social and cultural significance. Think of sharing bread to initiate friendship, or breaking bread before a meal. Bread has religious meaning in Christianity. It's necessary for rituals in Judaism. And cornbread carries weight in African American heritage.

For those who must or prefer to avoid gluten, finding suitable replacements for traditional breads and baked goods poses a real challenge. It requires learning an entirely new way of cooking and eating. Familiar dishes are off limits, and new gluten-free alternatives don't always measure up in taste and texture.

Cuisines that rely heavily on wheat flour struggle the most with adapting to gluten-free needs. Asian noodles, Indian chapati, Middle Eastern pita, Italian pasta and more do not translate well without gluten. Perhaps the loss hits hardest for those who have enjoyed the breads of Eastern Europe. Rye, wheat and barley are integral to classics like Russian black bread, Polish bagels and Lithuanian rye bread.

Gluten-Free Takes on Blini and Lefse

Among Eastern European breads, blini and lefse have proven adaptable to gluten free recipes. Blini are traditional yeasted pancakes from Russia and Ukraine. They are made from buckwheat or wheat flour and topped with savory or sweet ingredients.formin gluten-free blini simply requires subbing the wheat for a gluten-free flour blend. Chickpea flour and rice flour are suitable choices.

Lefse is a type of soft Norwegian flatbread made from potatoes, milk, butter and wheat flour. It's rolled out very thin and cooked on a griddle. Rice flour makes a good wheat substitute here. The chickpea flour adds protein content to help mimic the texture wheat provides. Some gluten-free lefse recipes also incorporate tapioca starch for binding.

Reinventing Favorites Like Naan and Pita

Flatbreads around the world rely on gluten for their characteristic chewy texture and light rise. Finding that same satisfying bite gluten-free takes some work. Rice flour and chickpea flour form the basis for most gluten-free flatbread doughs. Starch usually gets added to improve binding and recreating stretch. Psyllium husk powder helps with rise.

Naan comes from India, where it's traditionally made with wheat flour in a tandoor oven. For gluten-free naan, the best choice is a blend of brown rice flour, tapioca starch, chickpea flour and psyllium husk. Adding yogurt or milk makes the dough more pliable. Brushing it with ghee or olive oil before cooking improves softness.

Middle Eastern pita gets its signature puffed shape from gluten. Gluten-free pitas won't rise as much, but adding baking powder to chickpea flour dough helps. Rolling it very thin ensures a flexible texture for folding around fillings. Cook briefly on a hot stone or pan instead of directly on the oven rack.

Satisfying Crackers, Tortillas and More

In addition to breads and baked goods, gluten-free eaters need substitute recipes for crackers, tortillas, pizza crust and similar foods. Luckily, these tend to be easier to adapt. Crackers just require rolling out a rice and chickpea flour dough very thin before cutting into shapes and baking.

Corn tortillas are naturally gluten-free already. But for soft, pliable flour tortillas, try a combo of brown rice and tapioca flours. Adding milk or oil makes the dough more flexible. Tortillas don't need to puff up or rise, so no special ingredients are required.

Gluten-free pizza crust can be tricky, but brown rice flour and potato starch provide the right properties. Psyllium and xanthan gum help bind it together and add chewiness. Letting the rolled out dough proof for 30 minutes allows the starches to hydrate for a better texture.

Chickpea Flour is a Gluten-Free Baker's Secret Weapon

When it comes to gluten-free baking, chickpea flour is a true MVP. Also called garbanzo bean flour or besan, it's made from ground chickpeas. This nutritious legume flour has a long history in Indian and Mediterranean cooking.

In gluten-free baking, chickpea flour offers several advantages. It's high in protein and fiber, which helps mimic the texture and rise achieved with gluten. Chickpea flour contains natural binding agents that improve dough strength and stability. The tan color and slightly nutty, beany flavor also lend desirable qualities.

Chickpea flour has more uses than other gluten-free flours like rice or tapioca flour alone. It can't completely replace wheat flour, but makes a great base in combinations. Whole grain flours like sorghum or millet provide additional nutrition and fiber.

Some examples of how to use chickpea flour:

• Substitute up to 1/4 of the wheat flour in recipes with chickpea flour to boost nutrition.
• Combine chickpea flour with rice flour and starch for gluten-free all-purpose flour.
• Add chickpea flour to batters and doughs to improve binding and structure.
• Make flatbreads, socca or farinata solely with chickpea flour and water.
• Replace eggs with chickpea flour combined with water in gluten-free baking.

Flavor Versatility of Chickpea Flour

Beyond giving a boost to gluten-free baking, chickpea flour brings great versatility for flavors. It works wonderfully in both sweet and savory dishes. The neutral taste easily picks up spices, herbs and other seasonings.

For breakfast, try chickpea flour in pancakes or waffles. Lunch and dinner options include socca, farinata, pizza crust, flatbreads, crackers and bread.

Chickpea flour even makes great desserts. Use it for cakes, cookies, brownies and blonds. Play with coconut, chocolate, cinnamon and other mix-ins. You can make chickpea flour even sweeter by pairing with ripe bananas, vanilla extract or honey.

Get Nutrition and Protein with Chickpea Flour

Using chickpea flour goes beyond improving taste, texture and baking abilities. It also boosts the nutritional value of gluten-free foods.

This flour is high in protein, providing about 12 grams per 1/4 cup serving. That's twice the protein of all-purpose wheat flour. It gives gluten-free goods a protein punch to help you feel full and satisfied.

Chickpea flour also contains important nutrients including:

• Fiber
• Iron
• Magnesium
• Phosphorus
• Copper
• Manganese

Roasting the chickpeas before grinding into flour enhances the available vitamin and mineral content. So sprouted or roasted chickpea flours are even more nutritious choices.

Tips for Using Chickpea Flour

Jumping into gluten-free baking with chickpea flour requires some patience. Here are some tips for getting the best results:

Allow Time for Hydration

Chickpea flour needs sufficient time to hydrate for the best moisture distribution in baked goods. After mixing wet and dry ingredients, allow the batter or dough to rest for at least 30 minutes. This helps prevent dense, dry results.

Avoid Over-Mixing

When baking with gluten-free flours, gently mixing just until incorporated allows for more rise. Over-mixing activates the protein and makes batters and doughs dense. Fold wet and dry together carefully by hand or use a stand mixer on low speed.

Add Binders and Leaveners

In gluten-free baking, chickpea flour benefits from adding xanthan or guar gum to mimic gluten's stretchy binding ability. A little baking powder or yeast giveslift. Vinegar and lemon juice help activate the chickpea flour's rising power.

Increase Liquids

Chickpea flour soaks up a lot of moisture. Using more wet ingredients than conventional recipes prevents dry baked goods. Add a few tablespoons extra of water, milk or eggs.

Reduce Oven Temperature

Gluten-free batters and doughs set faster than ones with wheat flour. Bake chickpea flour creations at a lower temperature, usually around 325°F to 350°F to allow for proper rising.

Delicious Gluten-Free Flatbread Recipes with Chickpea Flour

Now that you know the benefits of chickpea flour for gluten-free baking, it's time to try some recipes! Flatbreads and crackers make perfect beginner projects. They allow you to start simple with gluten-free flours and experiment with fun flavors.

Socca (Chickpea Flatbread)

This naturally gluten-free flatbread comes from southern France. It's sometimes called farinata in Italy. Traditionally socca is cooked in a wood-fired oven to achieve a crispy texture contrasting with a custardy interior.

Ingredients:

• 1 cup chickpea flour
• 1 cup water
• 3 tablespoons olive oil
• 1/2 teaspoon salt

Instructions:

1. In a medium bowl, whisk together chickpea flour and water until smooth. Let batter rest for 30 minutes to 1 hour.
2. Brush a cast iron skillet or pancake griddle with 1 tablespoon olive oil and heat over medium.
3. Stir salt into batter. Pour half the batter into the hot skillet, tilting pan to spread it thin.
4. Cook for 5 to 8 minutes until lightly browned on the bottom. Flip and cook another 2 minutes.
5. Brush skillet with another tablespoon of olive oil. Repeat cooking process with remaining batter.
6. Brush socca with last tablespoon of olive oil. Cut into wedges and serve warm.

Flaky Gluten-Free Flatbread

This unique flatbread uses psyllium husk powder to create a dough with layers that bake up flaky. Top it simply with olive oil and za'atar or get creative with other seasonings.

Ingredients:

• 1 1/4 cups chickpea flour
• 1 1/4 cups water
• 1 1/2 teaspoons psyllium husk powder
• 1 teaspoon salt
• Olive oil for brushing

Instructions:

1. In a medium bowl, whisk together chickpea flour, psyllium husk and salt.
2. Add water and stir to form a thick, sticky dough. Knead for 2 to 3 minutes.
3. Divide dough in half. On a floured surface, roll out each to a 1/8 inch thick round.
4. Heat a large skillet over medium. Add one dough round and cook for 2 minutes per side until lightly browned.
5. Repeat with second dough round. Brush tops with olive oil and serve.

Chickpea Tortilla Crackers

These crispy crackers take inspiration from tortillas. Rolling the dough very thin results in a perfect cracker to enjoy alone or use for dipping, snacks and bruschetta.

Ingredients:

• 1 1/2 cups chickpea flour
• 1/2 cup water
• 3 tablespoons olive oil
• 1 teaspoon salt
• 1 teaspoon garlic powder
• 1/2 teaspoon baking powder

Instructions:

1. In a food processor, combine chickpea flour, salt, garlic powder and baking powder. Pulse to mix.
2. Add water and 2 tablespoons olive oil. Process until dough forms.
3. Divide dough into 8 equal pieces. On a floured surface, roll out each very thin, to about 1/16 inch.
4. Heat remaining 1 tablespoon olive oil in a large skillet over medium-high. Working in batches, cook crackers 2 to 3 minutes per side until browned and crispy.
5. Transfer to a paper towel lined plate to drain. Repeat with remaining dough. Serve crackers warm or at room temperature.

Embrace the Possibilities of Gluten-Free Baking

Baking without gluten opens up a whole new world of possibilities in the kitchen. While the learning curve is steep, creativity and persistence pay off. The effort yields rewarding results you can feel good about eating.

Gluten-free flours like chickpea flour make it possible to still enjoy homemade breads, pizza, baked goods and more. The flexibility of chickpea flour allows you to customize textures and flavors to suit your tastes.

With some practice, gluten-free baking can expand your skills as a home chef. Now you have the know-how to start experimenting with chickpea flour flatbreads, crackers and other goodies. Bring excitement back to baking as you knead, roll and shape gluten-free dough in the kitchen.

FAQs

What are some benefits of chickpea flour?

Chickpea flour is high in protein and fiber, and contains important vitamins and minerals. It mimics the texture of gluten to help bind and add rise to baked goods. Chickpea flour also has a neutral flavor that takes on sweet or savory seasonings.

Does chickpea flour taste beany or earthy in baked goods?

When combined with other ingredients, chickpea flour has a very mild flavor. It takes on the tastes of whatever herbs, spices, chocolate or fruits get added. Any slight earthiness mellows out during baking.

What can I make with chickpea flour?

You can use chickpea flour to make flatbreads, crackers, tortillas, pancakes, pizza crust, bread, cakes, cookies, muffins and more. It works well in both sweet and savory gluten-free recipes.

Can I use chickpea flour alone?

Yes, socca and farinata are traditionally made with just chickpea flour and water. But combining chickpea flour with other gluten-free flours and starches yields the best results for most baked goods.

How is cooking with chickpea flour different?

Chickpea flour requires more hydration and binds quickly. Let batters and doughs rest before baking. Avoid over-mixing. Bake at slightly lower temperatures and add binders to help mimic gluten.