Chickpea Flour (Besan): Nutritional Powerhouse
Chickpea flour, commonly referred to as besan, is a nutrient-dense ingredient made from ground chickpeas. It is widely used in global cuisines, particularly in Indian, Middle Eastern, and Mediterranean dishes. Packed with essential nutrients, chickpea flour offers a versatile, gluten-free option for those looking to enhance their meals with a health-conscious alternative.
Nutritional Information per 100g
| Nutrient | Amount |
|---|---|
| Energy | 387.0 kcal |
| Protein | 22.39 g |
| Total Fat | 6.69 g |
| – Saturated Fat | 0.693 g |
| Carbohydrates | 57.82 g |
| – Dietary Fiber | 10.8 g |
| – Sugars | 10.85 g |
| Calcium | 45.0 mg |
| Iron | 4.86 mg |
| Magnesium | 166.0 mg |
| Phosphorus | 318.0 mg |
| Potassium | 846.0 mg |
| Sodium | 64.0 mg |
| Zinc | 2.81 mg |
| Copper | 0.912 mg |
| Manganese | 1.6 mg |
| Selenium | 8.3 mcg |
| Vitamin C | 0.0 mg |
| Thiamin (B1) | 0.486 mg |
| Riboflavin (B2) | 0.106 mg |
| Niacin (B3) | 1.762 mg |
| Vitamin B6 | 0.492 mg |
| Folate (B9) | 437.0 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 2.0 mcg |
| Vitamin E | 0.83 mg |
| Vitamin D2 | 0.0 mcg |
Health Benefits and Uses
Chickpea flour is a low-fat, protein-rich option ideal for those seeking to incorporate more plant-based proteins into their diet. It is an excellent source of essential minerals such as magnesium, phosphorus, and potassium, which contribute to heart health, bone strength, and proper muscle function. Its high fiber content supports digestive health and promotes satiety, making it an excellent choice for weight management.
This ingredient also stands out for its significant folate content, vital for cell growth and repair, particularly beneficial for expectant mothers. Its natural gluten-free nature makes it a favorite among individuals with gluten sensitivities or celiac disease.
Allergen Information
While chickpea flour is free from common allergens like gluten, those with legume allergies (such as peanuts or lentils) should exercise caution. It is always advisable to check the product label for potential cross-contamination, especially when sourced from facilities that handle multiple allergens.
Dietary Preferences
- Vegetarian-Friendly: Yes
- Vegan-Friendly: Yes
- Gluten-Free: Yes
- Keto-Compatible: Limited (contains moderate carbs; consult portion sizes)
- Low-Glycemic: Suitable in moderation
Culinary Tips
Chickpea flour is highly versatile and can be used in a variety of recipes, including:
- Savory Crepes and Pancakes: Try it in socca or besan chilla for a protein-packed breakfast.
- Batters and Coatings: Ideal for creating crispy coatings on vegetables or proteins.
- Gluten-Free Baking: Use it in combination with other flours for breads, muffins, and cakes.
- Thickening Agent: Incorporate it into soups, stews, and curries for added texture and flavor.
Embrace the richness of chickpea flour in your culinary creations and enjoy its remarkable nutritional profile while indulging in its delightful taste.
