Gram Flour
Description
Gram flour, also known as besan or chickpea flour, is a fine powder made by grinding dried chickpeas. Rich in protein and gluten-free, it's a popular ingredient in various cuisines for its versatility and nutritional benefits. Gram flour can be measured in different units, with 1 cup equating to approximately 120 grams (4.23 ounces) in American and European standard units, and about 250 milliliters in volume.
Common uses
Gram flour is commonly used to make traditional flatbreads, batters for deep-frying, and as a thickening agent for soups and sauces. It's also a key ingredient in many vegetarian and vegan dishes as a binding agent or to simulate the texture of eggs in recipes.
Nutritional value
Calories
One cup of gram flour contains roughly 356 calories, making it a high-energy ingredient suitable for active lifestyles.
Protein
Gram flour is an excellent source of plant-based protein, with one cup providing about 20.6 grams (0.73 ounces).
Fat
Despite its protein content, gram flour is relatively low in fat, with one cup containing about 6.2 grams (0.22 ounces).
Carbohydrates
It's also rich in carbohydrates, primarily complex carbs, with one cup offering about 53 grams (1.87 ounces).
Vitamins
Gram flour contains various B-vitamins, including folate and thiamine, essential for energy metabolism and nervous system function.
Minerals
Rich in minerals, gram flour offers significant amounts of iron, magnesium, phosphorus, potassium, and zinc.
Health benefits
As a high-fiber, gluten-free ingredient, gram flour can contribute to digestive health, help manage blood sugar levels, and support heart health. Its protein content also makes it beneficial for muscle growth and repair.
Potential risks
While gram flour is generally safe for consumption, those with allergies to legumes should avoid it. Overconsumption may lead to gastrointestinal discomfort due to its high fiber content.
Common recipes
Gram flour is a key ingredient in dishes like Indian pakoras, socca from France, farinata from Italy, and is used to make a variety of sweet and savory pancakes around the world.
Cooking methods
It can be roasted, fried, baked, or used as a raw ingredient in salads and dips like hummus.
Pairing with other ingredients
Gram flour pairs well with spices such as turmeric, cumin, coriander, and also complements vegetables, meats, and dairy products.
Summary
Gram flour is a versatile and nutritious ingredient that enjoys popularity across many global cuisines. Whether used in sweet or savory dishes, its high protein and fiber content, along with its gluten-free nature, make it a valuable addition to any diet.