This One Ingredient Will Make Your Dish Super Nutrient Dense

There are tons of beans on the market but there is only one bean flour that is readily available that I know of and it's chick pea flour. It's made from dried chick peas that are ground into a super fine powder. Super neat, right? They are high in fiber, protein, and micronutrients as well as being low in carbs and calories. In just one cup of chickpea flour you get tons of iron, magnesium, potassium, and vitamin b-6.They are also heart healthy and a great gluten free alternative!


Although I never normally buy it my cousin made me her "chick pea pancake" (similar recipe below) and I decided to buy a bag and see what other things I can do with it. I ended up recreating my cousins "chickpea pea pancake" that is great make as a quick snack, a dipping vehicle, or just load it up with topping and eat it as is. Then I made falafel patties that amazed me! They're flavorful and they are done in less than 30 minutes. Lastly, I made a chickpea arepa that I stuff with some mashed avocado and manchego cheese. I hope you like these recipes, enjoy!


Chickpea Pancake


I love how versatile this pancake is. You can mix anything you want into the batter and you can have any toppings you'd like. I put some avocado slices, pickled jalapeño, chopped cilantro, and homemade chili oil! It's done in a matter of minutes, tastes great, and it's filled with fiber.


Ingredients:

  • 1/2 cup of chickpea flour

  • 1/2 cup of water

  • 1/4 teaspoon of dried basil

  • 1 tablespoon of chopped scallions

  • 1 tablespoon of red pepper

  • Pinch of salt and pepper

  • 1 teaspoon of oil, for cooking

Instructions:

  1. In a bowl or container mix together 1/2 cup of chickpea flour, 1/2 cup of water, 1/4 teaspoon of basil, 1 tablespoon of chopped scallions, 1 tablespoon of red pepper, pinch of salt, and pepper. Make sure to combine everything well so that there are no lumps.

  2. Heat the oil in a cast iron skillet on low and pour the batter in. Let it cook on one side for about 7 - 8 minutes. You want it to be 95% cooked before you flip it and cook it for another 4 - 5 minutes.

  3. Remove from the pan and top with your favorite toppings!


Falafel Patties

You know how Toll House chocolate chip has the best recipe for classic chocolate chips cookies? Well, Bob's Red Mill has this recipe and I thought I'd give it a try. I thought they would come out dry, dense, and just blah overall but I was so wrong. They were light, fluffy, and had the nicest crust. It was crunchy and a little bit flakey. I had these for a afternoon snack with some herby garlic yogurt sauce but you could totally eat these as a meal stuffed into a pita pocket.

Ingredients:

  • 1 cup chickpea flour

  • ½ tsp salt

  • ¼ tsp baking Soda

  • 1 tsp dried parsley

  • ½ tsp ground cumin

  • ½ tsp garlic powder

  • ¼ tsp onion powder

  • 2 tsp fresh lemon juice

  • ½ cup hot Water

  • About 2 tablespoons of oil (for frying)

Instruction:

  1. Combine all the dry ingredients in a bowl & mix well. Add the lemon juice & hot water to the dry ingredients & stir until combined. Let the mixture rest for 10 mins.

  2. In a frying pan, heat oil on medium-high heat until hot. Using a spoon, drop large tablespoons of the mixture into your hot pan and flatten slightly.

  3. Fry on both sides until golden brown. This will take about 5 minutes per side. Once golden take out & serve with your favorite dipping sauce.


Chickpea Arepa

I've been having an arepa craving for a couple week now and decided to give it a go... but with chick pea flour. I know it's not traditional but I thought it would fun to experiment. Although it didn't add much to the arepa it was still pretty good. I filled it with a quick guacamole and some shaved manchego cheese!


Ingredients:

  • 3/4 cup of maseca

  • 1/4 cup of chickpea flour

  • 1 teaspoon of salt

  • 1/2 teaspoon of garlic powder

  • 1/2 teaspoon of onion powder

  • 3/4 - 1 cup of hot water or stock

  • 1 tablespoon of oil (for frying)

  • Guacamole, optional

  • Manchego cheese, optional


Ingredients:

  1. In a bowl, combine all your dry ingredients and mix well. Slowly pour in 3/4 cups of water while mixing. You want the mixture to feel similar to play dough so if you still have dry spots add 1 tablespoon at a time. Let rest for 5 minutes.

  2. In the meantime, get a pan hot on medium heat with 1 tablespoon of oil. Divide your dough into three 4 inch circles and place them into your pan. Fry on each side until golden brown, approx 7 - 8 minutes. Once finished, set aside and let cool while you choose your fillings. I went with guac and cheese!

  3. Slice in half and stuff with your toppings. Enjoy hot!

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