Emily Carter
Chickpea flour pancakes are a delicious and healthy breakfast option. They are vegan, gluten-free, and packed with protein and fiber. Chickpea flour has a distinct earthy, beany flavor that can be enhanced with other ingredients like vanilla and almond milk. These pancakes are typically made with only four ingredients and are a great way to start your day. But how many carbs are in these nutritious pancakes?
Characteristics and Values Table for Chick Pea Flour Pancakes
| Characteristics | Values |
|---|---|
| Number of Ingredients | 4 |
| Carbohydrates | 49 grams (57% of macronutrients) |
| Calories | 294 calories (234 kcal) or 213 calories for 2 servings |
| Protein | 13 grams (17% of macronutrients) |
| Fat | 4 grams (1 gram saturated fat) (17% of macronutrients) |
| Sodium | 626 milligrams |
| Potassium | 710 milligrams |
| Fiber | 7 grams |
| Sugar | 7 grams |
| Vitamin A | 25 IU |
| Calcium | 116 milligrams |
| Iron | 3 milligrams |
| Gluten | Gluten-free |
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What You'll Learn
Chickpea flour pancakes nutritional value
Chickpea flour pancakes are a healthy breakfast option, packed with protein and fibre. They are also vegan, gluten-free, and grain-free. The pancakes are made with chickpea flour, also known as garbanzo bean flour, besan flour, or besan. This flour is made from ground dry chickpeas and is a good source of plant-based protein.
A serving of two small chickpea flour pancakes contains approximately 100 calories, 1.5 grams of total fat, 270 milligrams of sodium, 15 grams of total carbohydrates, 3 grams of fibre, 4 grams of sugar, and 5 grams of protein. The amount of carbohydrates in a serving of four pancakes is approximately 44.8 grams, with a total calorie count of 260 kcal.
Chickpea flour has a bitter taste, which can be balanced by adding vanilla, maple syrup, or other sweeteners. The flour can also be used in other recipes such as tortillas, banana bread, and cookies. The pancakes themselves can be served with toppings such as avocado and salsa, or fresh fruit and maple syrup.
Chickpea flour appears to have less acrylamide formation when heated compared to other flours. Acrylamide is a potentially harmful substance, and including chickpea flour in your diet may help lower insulin levels. Chickpea flour has also been observed to lower blood glucose levels more effectively than whole wheat flour.
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How to make chickpea flour pancakes
Chickpea flour pancakes are a great vegan and gluten-free option for a tasty and healthy breakfast. They are high in protein, fibre, and slow carbs, keeping your energy levels high and steady throughout the morning. Here is a simple guide on how to make delicious chickpea flour pancakes:
Ingredients:
Chickpea flour, also known as garbanzo bean flour, is the key ingredient for these pancakes. You will also need baking powder and a pinch of salt. For the liquid component, unsweetened vanilla almond milk is a great choice to add flavour and moisture to the batter. Additionally, you can include a sweetener such as unrefined sugar, coconut sugar, or sugar-free erythritol to balance the natural bitterness of chickpea flour. Finally, add a teaspoon of vanilla extract to enhance the flavour and cover any remaining bitterness.
Method:
Start by whisking together the dry ingredients in a mixing bowl: chickpea flour, baking powder, and salt. Make sure to break any lumps in the flour with a fork before measuring it out. Then, add the almond milk and apple cider vinegar, whisking again to combine. You can also add water to adjust the consistency of the batter. Let the batter rest for about 10 minutes to allow the chickpea flour to absorb the liquid better.
Meanwhile, grease a skillet or non-stick frying pan and heat it over medium-low heat. To test if the pan is ready, splash a drop of water on it; if it sizzles and evaporates instantly, you're good to go. Pour about 2 tablespoons of batter per pancake into the pan. Cook each pancake for approximately 2 minutes on one side, then flip and cook for an additional minute on the other side.
Serving Suggestions:
Chickpea flour pancakes are delicious on their own or with various toppings. For a sweet option, drizzle them with maple syrup, peanut butter, or vegan yoghurt, and add some fresh fruit or nuts and seeds. If you prefer savoury, try sliced avocado, salsa, or fresh herbs such as chopped chives, parsley, or cilantro. These pancakes are best served warm and can be stored in the fridge for up to 4 days.
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Toppings for chickpea flour pancakes
Chickpea flour pancakes are a delicious, healthy breakfast option. They are vegan, gluten-free, and grain-free. The batter can be made savoury or sweet, with no added sugar. The distinctive flavour of chickpea flour can be enhanced with various toppings.
For a savoury option, sliced avocado, salsa, and chopped tomatoes complement the flavour of the pancakes. You could also add grilled asparagus, fresh coriander, and cracked pepper. For a more substantial meal, top with fried eggs.
For a sweet breakfast, fresh fruit and maple syrup are a perfect combination. Try bananas, blueberries, strawberries, apricots, or apple slices. A drizzle of nut butter, such as peanut or almond, adds a delicious creaminess. For extra sweetness, add some vegan chocolate chips or a dusting of cinnamon.
Chickpea flour pancakes are a versatile breakfast option, and you can experiment with different toppings to find your favourite combination. They are a great way to start the day with a healthy, filling meal.
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Health benefits of chickpea flour
Chickpea flour, also known as gram flour, garbanzo bean flour, or besan, is a versatile flour that has been used in various cuisines for centuries. It is made from ground chickpeas and is naturally gluten-free and grain-free. Chickpea flour is a healthy alternative to refined wheat flour, as it is lower in carbs and calories while being richer in protein and fibre.
Rich in Fibre
Chickpea flour is an excellent source of dietary fibre, containing both soluble and insoluble fibre, as well as a type of fibre called resistant starch. Fibre has numerous health benefits, including improving digestive health, preventing constipation, and aiding in weight loss by increasing feelings of fullness and satiety. Additionally, the fibre in chickpea flour helps to lower cholesterol levels, with studies showing that consuming chickpeas or gram flour can lead to a significant reduction in total cholesterol and LDL (bad) cholesterol levels.
High in Protein
Chickpea flour is a complete protein, providing all nine essential amino acids. It is higher in protein than other flours, such as white and whole-wheat flour. Protein is essential for muscle growth and repair and plays a crucial role in weight management by keeping you fuller for longer and increasing the number of calories burned during digestion.
Heart Health
The high fibre content of chickpea flour contributes to heart health by helping to lower cholesterol levels and reduce hypertension. Additionally, chickpea flour is a good source of polyunsaturated fatty acids, including omega-3 and omega-6 fatty acids, which are beneficial for heart health.
Diabetes Management
The fibre in chickpea flour helps to stabilise blood sugar levels, making it useful in managing diabetes. Studies have shown that consuming chickpeas or gram flour can lead to improved blood sugar control.
Anti-inflammatory Properties
According to a Pakistani study, besan or gram flour has anti-inflammatory properties and can help lower inflammation, especially in the colon.
Immune-boosting Nutrients
Chickpea flour contains several nutrients that support the immune system, including vitamin B6, vitamin A, and zinc.
Chickpea flour is a nutritious and tasty alternative to wheat flour, offering various health benefits. It is a simple swap that can enhance the healthfulness of your diet, especially for those with gluten intolerance or wheat allergies.
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Other uses of chickpea flour
Chickpea flour, also known as garbanzo bean or gram flour, is a versatile ingredient with various uses beyond chickpea flour pancakes. Here are some other ways to use chickpea flour:
Binding Agent
Chickpea flour is an excellent binding agent, making it ideal for dishes like patties, fritters, and falafel. Its binding properties are due to its high density, which results in dishes with better texture and sturdiness.
Baking and Cooking
Chickpea flour is a popular gluten-free alternative to wheat flour in baking and cooking. It can be used as a substitute for other flours in cakes, cookies, pies, tarts, muffins, scones, breads, rolls, and more. Chickpea flour is also commonly used in traditional Indian and Mediterranean dishes, adding a nutty and buttery flavour.
Thickening Agent
Chickpea flour can be used to thicken soups, curries, or gravies. Adding a bit of chickpea flour to a thin soup or sauce lends body and thickness, along with a mellow nutty flavour.
Flatbreads and Crepes
Chickpea flour is commonly used to make flatbreads and crepes. In Indian cuisine, chickpea flour is used to make pudla, a thin crepe-like flatbread typically eaten with chutney for breakfast. In Southern France and Italy, chickpea flour is used to make socca (French) or farinata (Italian), a thin baked pancake that is a common street food.
Sweet Treats
Chickpea flour is also used in various sweet treats and desserts. In Indian cuisine, it is used to make sweets such as ladoo, chakli, and sev. Chickpea flour can also be used to make desserts like besan laddoo, a four-ingredient treat that is perfect for gifting.
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Frequently asked questions
A serving of two small chickpea flour pancakes contains 15 grams of total carbohydrates.
Chickpea flour is 44% lower in carbs than regular flour.
A serving of two regular flour pancakes contains 49 grams of carbohydrates.
In a serving of two chickpea flour pancakes, 57% of the calories come from carbohydrates.
Yes, chickpea flour is gluten-free and may help lower your risk of type 2 diabetes.
