Are you looking for a gluten-free baking option that’s packed with nutrition? Look no further than gram flour! Gram flour, also known as chickpea flour, is a staple in Indian, Pakistani, and Bangladeshi cuisine.
Made from ground chickpeas, it is naturally gluten-free and high in protein, fiber, and other important nutrients. In this article, we’ll explore some delicious recipes that you can bake with gram flour.
What is Gram Flour?
Gram flour, also known as besan, is a flour made from ground chickpeas. It is a staple in Indian, Pakistani, and Bangladeshi cuisine, and is used in a variety of dishes such as pakoras, chilla, and besan ladoo. It is naturally gluten-free and high in protein, fiber, and other important nutrients.
Nutritional Benefits of Gram Flour
Gram flour is packed with nutrition. One cup of gram flour contains approximately:
- 356 calories
- 20 grams of protein
- 10 grams of fiber
- 53 grams of carbohydrates
- 6 grams of fat
- 7% of the recommended daily intake of iron
- 14% of the recommended daily intake of magnesium
Gram flour is also a good source of other important nutrients, including folate, thiamine, and vitamin B6.
Tips for Baking with Gram Flour
When baking with gram flour, it’s important to keep in mind that it has a distinct flavor and texture. Here are some tips for getting the most out of your gram flour recipes:
- Mix it up: Gram flour can be mixed with other flours, such as rice flour or coconut flour, to create a more balanced flavor and texture.
- Experiment with spices: Gram flour has a slightly nutty flavor, which pairs well with warm spices such as cumin, coriander, and turmeric.
- Don’t overmix: Overmixing can cause gram flour to become gummy and dense. Mix only until the ingredients are combined.
- Use a binder: Gram flour does not bind as well as wheat flour, so it’s important to use a binder such as eggs, yogurt, or mashed bananas.
- Adjust the liquid: Gram flour absorbs more liquid than wheat flour, so it’s important to adjust the liquid content of your recipe accordingly.
Recipes for Baking with Gram Flour
- Gram Flour Banana Bread
- Ingredients: mashed bananas, eggs, honey, vanilla extract, gram flour, baking powder, salt, cinnamon
- Directions: Mix all ingredients together and bake in a loaf pan at 350°F for 45-50 minutes.
- Gram Flour Chocolate Cake
- Ingredients: gram flour, cocoa powder, baking powder, salt, coconut oil, honey, eggs, vanilla extract, almond milk
- Directions: Mix all ingredients together and bake in a cake pan at 350°F for 25-30 minutes.
- Gram Flour Zucchini Muffins
- Ingredients: grated zucchini, eggs, honey, vanilla extract, gram flour, baking powder, salt, cinnamon
- Directions: Mix all ingredients together and bake in a muffin tin at 350°F for 20-25 minutes.
- Gram Flour Pizza Crust
- Ingredients: gram flour, yeast, warm water, olive oil, salt, oregano
- Directions: Mix all ingredients together and let the dough rise for 30 minutes. Roll out the dough and add your favorite toppings, then bake at 450°F for 12-15 minutes.
- Gram Flour Crackers
- Ingredients: gram flour, sesame seeds, cumin seeds, salt, water, olive oil
- Directions: Mix all ingredients together and knead into a dough. Roll out the dough thinly and cut into desired shapes. Bake in the oven at 350°F for 15-20 minutes.
- Gram Flour Quiche
- Ingredients: gram flour, eggs, milk, spinach, feta cheese, garlic powder, salt, black pepper
- Directions: Mix all ingredients together and pour into a greased pie dish. Bake at 375°F for 35-40 minutes.
- Gram Flour Brownies
- Ingredients: gram flour, cocoa powder, baking powder, salt, coconut oil, honey, eggs, vanilla extract, chopped walnuts
- Directions: Mix all ingredients together and bake in a brownie pan at 350°F for 20-25 minutes.
- Gram Flour Biscuits
- Ingredients: gram flour, baking powder, salt, butter, milk
- Directions: Mix all ingredients together and knead into a dough. Cut into desired shapes and bake at 375°F for 12-15 minutes.
FAQs
Yes, gram flour is made from ground chickpeas and is also known as chickpea flour or besan.
Yes, gram flour can be used as a substitute for wheat flour in many recipes, but it has a distinct flavor and texture that may require adjustments to the recipe.
Yes, gram flour is a good source of protein and contains approximately 20 grams of protein per cup.
Yes, gram flour can be used in sweet recipes such as cakes, muffins, and brownies.
Yes, gram flour is a healthy alternative to wheat flour as it is naturally gluten-free and high in protein, fiber, and other important nutrients.
Conclusion
In conclusion, gram flour is a versatile ingredient that can be used in a variety of baking recipes. It is a great option for those who are looking for a gluten-free and nutrient-dense alternative to wheat flour. With these delicious recipes, you can enjoy the benefits of gram flour while satisfying your sweet or savory cravings.
