Is There Gluten in Chickpeas?

As awareness of gluten sensitivity increases, gluten-free foods also become a matter of curiosity. Well, do you think that chickpeas and their products, which are one of these foods in their natural form, can maintain the same properties when offered for consumption as packaged products?

Chickpea, whose use in our country dates back to 3500 BC, is one of the foods that contain many valuable nutrients for the human body! In addition to its nutrition, the fact that its raw form does not contain gluten makes it very valuable for people on a gluten-free diet. However, chickpeas that come into contact with foods containing gluten can naturally become risky for people on a gluten-free diet. Therefore, it is necessary to always read the labels of packaged products carefully.

Chickpeas have an important place in all world cuisines, especially in Middle Eastern and Indian cuisine. Although the most common color of chickpeas is a yellowish beige, red, black and green colored chickpeas are also grown. This food, which is a type of legume from the same family as kidney beans and peanuts, is also called “garbanzo bean”.

Chickpeas, which are rich in protein, fiber, folate, iron and phosphorus, can be used in salads, vegetable and meat dishes, flour making and many other ways. The fact that it can be used especially in flour making makes it an ideal nutritional source that can be included in versatile diets. So, is chickpea flour, which is obtained by grinding dried chickpeas, one of the gluten-free foods?

1. Does Chickpea Flour Contain Gluten?

In recent years, with studies aimed at improving awareness about gluten consumption, searches for alternatives that can replace various foods containing gluten in the daily diet have emerged. This enables greater awareness of the needs of celiac patients, people with gluten sensitivity or those who need to follow a gluten-free diet. As a result of these gluten-free food searches, chickpea flour emerges as a solid option. Because chickpea flour does not contain gluten!

Chickpea flour, with its hazelnut-like taste and grainy texture, is lower in carbohydrates and calories compared to wheat flour; It has a richer content in terms of protein and fiber. This makes chickpea flour a powerful substitute for wheat flour in gluten-free diets. In addition, chickpea flour, which has high values ​​​​in terms of various minerals and vitamins, helps the body absorb the nutrients that need to be consumed daily.

Chickpea flour purchased from markets can become gluten-containing by being contaminated (indirect contact) with other substances found in production facilities. Therefore, before purchasing any chickpea flour, it is necessary to read the ingredient information carefully.

2. How to Make Chickpea Flour?

Chickpea flour is one of the foods with high nutritional value that can be preferred by both gluten-free and vegan dieters. Moreover, making this nutritious flour at home is very effortless! You can prepare your own gluten-free and additive-free chickpea flour by using a few ingredients that can be found in every home. How Does? Come, let’s learn together!

2.1. What are the ingredients needed to make gluten-free chickpea flour?

Dried ChickpeasLemonFood ProcessorSifterBaking Tray

2.2. How to Make Gluten-Free Chickpea Flour?

Chickpeas are soaked in warm water with lemon the night before. The chickpeas, which have been soaked in water and softened, are placed on a baking tray and cooked for about 10 minutes (until they turn golden). The chickpeas, which have changed color, are pulverized in the food processor. The resulting flour is used to separate the large remaining unground pieces. is eliminated for.

3. What are the Benefits of Chickpea Flour?

As a natural food, chickpea flour certainly has many positive effects on the human body. Especially when compared to white flour, which is widely used in our country, the contributions of chickpea flour consumption to the body become more evident. So, what benefits can adding chickpea flour to the diet provide to the body?

3.1. Rich in Nutrients

3.2. It is a source of antioxidants

Chickpea flour is known to be a food rich in antioxidants. Antioxidants are defined as compounds that fight against free radicals that negatively affect the body.

3.3. Gives a Feeling of Fullness

It is thought that chickpea flour can reduce food needs by regulating the hunger hormone. In addition, since the amount of protein in chickpea flour is higher than that in wheat flour, using chickpea flour in foods can help reduce hunger and increase the amount of calories burned.

3.4. Allows to Reduce Calorie Intake Without the Need to Reduce Portions

It is known that the calories in chickpea flour are 25 percent less than those in white flour. Eating lower-calorie foods allows you to reduce your calorie intake without changing the usual portion size.

4. What can be made from chickpea flour?

What do you think can be made from gluten-free chickpea flour, which can be used in many different recipes, both salty and sweet, with its mild taste? Let’s take a look! It can be used as a natural thickener in soups and stew recipes. The dough can be prepared for traditional Indian dishes such as pakora (vegetable fritters) or laddu (small sweet pastries). It can be used to make practical falafel meatballs. Delicious pancakes can be prepared. It can be used to make cakes and bread. available.

5. Gluten-Free Bread Recipe with Chickpea Flour

Bread, which is frequently consumed and loved in our country, is on the list of things to avoid for people on a gluten-free diet, as the flour used in its production generally contains gluten. But thanks to chickpea flour, it’s time for bread to be taken off that list!

5.1. What are the ingredients needed to make gluten-free chickpea flour bread?

3 cups of raw chickpea flour 2 cups of mineral water 1 teaspoon of baking soda 1 tablespoon of vinegar (The type does not matter) 2 tablespoons of olive oil 1 teaspoon of sugar 1 teaspoon of salt

5.2. How to Prepare Gluten-Free Chickpea Flour Bread?

First, baking soda is taken into a mixing bowl, vinegar is added and mixed until it foams and disappears. Then, mineral water, sugar, salt and olive oil are added to the mixing bowl. After the added ingredients are mixed, chickpea flour is slowly added to the mixing bowl and a cake dough consistency is formed. The inside of the cake mold is well oiled to prevent the dough from sticking. After the dough reaches the desired consistency, it is poured into the oiled mold and placed in a preheated oven at 190 degrees. Check whether the bread is cooked or not with a toothpick. If the toothpick comes out clean after inserting it into the bread, the mold can be removed from the oven.

*The explanations on this page do not constitute health advice or warning and are for informational purposes only.

MD, Prof. Sea South Duman Approved by

Resources:
‘Are Chickpeas Gluten-Free?”. Beyond Celiac. 2022. (online).”Is Chickpea Flour / Gram Flour Gluten-Free?”. Beyond Celiac. 2022. (online).Angela Nelson. ”Chickpeas”. WebMD. 2020. (online).SaVanna Shoemaker. ”9 Benefits of Chickpea Flour (And How to Make It)”. Healthline. 2019. (online).Shereen Lehman. ”Chickpea Flour Nutrition Facts and Health Benefits”. Verywell Fit. 2020. (online).”Gluten Free Chickpea Flour Bread Recipe”. Turkish Style Cooking. 2022. (online).