Besan flour, also known as gram flour, is a popular ingredient in Indian cuisine. It is made from ground chickpeas and has a nutty flavor and a slightly gritty texture. It is gluten-free and high in protein, making it a popular choice for those following a vegetarian or vegan diet.
Besan flour is a versatile ingredient that can be used in a variety of dishes, from savory to sweet. In Indian cuisine, it is commonly used to make pakoras, a deep-fried snack made with vegetables and spices. It can also be used to make chilla, a savory pancake-like dish made with besan flour and spices. In addition to savory dishes, it can also be used to make sweets, such as ladoo, a popular Indian dessert made with besan flour, sugar, and ghee.
What Is Besan Flour?
Besan flour, also known as gram or chickpea flour, is made from ground chickpeas. It is a staple ingredient in Indian, Pakistani, and Bangladeshi cuisines, where it is used to make a variety of dishes such as pakoras, chilla, and besan laddu.
Besan flour is gluten-free and high in protein, making it a popular alternative to wheat for those with gluten intolerance or following a vegetarian or vegan diet. It is also rich in fiber, iron, and other essential nutrients.
It is made by grinding dried chickpeas into a fine powder. The chickpeas can be either raw or roasted before grinding, and the resulting flour can vary in color from pale yellow to light brown.
Besan flour is also known by other names such as gram, garbanzo bean, garbanzo flour, bengal gram, chana dal, and kala chana. It is widely available in grocery stores and online, and can be used in a variety of recipes as a substitute for wheat flour or as a thickening agent in soups and stews.
In summary, besan flour is a versatile and nutritious ingredient that is widely used in South Asian cuisine. It is gluten-free, high in protein and fiber, and can be used in a variety of recipes.
Nutritional Value of Besan Flour
Also known as chickpea flour or gram flour, it is a popular ingredient in Indian and Middle Eastern cuisine. It is made by grinding dried chickpeas into a fine powder. Besan flour is a nutrient-dense food that offers several health benefits.
Nutrients in Besan Flour
It is a good source of protein, fiber, and complex carbohydrates. It is also rich in vitamins and minerals such as iron, magnesium, phosphorus, and zinc. One cup of it (92g) contains:
- Calories: 356
- Protein: 20g
- Fat: 6g
- Carbohydrates: 53g
- Fiber: 10g
- Iron: 5mg
- Magnesium: 160mg
- Phosphorus: 350mg
- Folate: 282mcg
- Zinc: 3mg
- Thiamine: 0.4mg
Health Benefits of Besan Flour
Besan flour has a low glycemic index, which means it does not cause a rapid spike in blood sugar levels. This makes it a good choice for people with diabetes or those who want to manage their blood sugar levels.
It is also high in fiber, which helps to promote digestive health and prevent constipation. Fiber can also help to lower cholesterol levels and reduce the risk of heart disease.
Besan flour is also a good source of iron, which is important for the production of red blood cells and the prevention of anemia. It is also rich in magnesium, which is essential for bone health and the prevention of osteoporosis.
Conclusion
Besan flour is a nutritious and versatile ingredient that can be used in a variety of dishes. It is a good source of protein, fiber, and complex carbohydrates, as well as several vitamins and minerals. It offers several health benefits, including improved blood sugar control, digestive health, and the prevention of anemia and osteoporosis.
Culinary Uses of Besan Flour
It is also known as chickpea flour and is a versatile ingredient that can be used in a variety of culinary applications. It is commonly used in Indian, Middle Eastern, and Mediterranean cuisine and is a popular gluten-free alternative to wheat flour.
It can be used as a thickener in soups and sauces, as well as in batters for fritters, pakoras, and other fried snacks. It can also be used to make flatbreads, such as the popular Indian dish, dhokla.
In baking, besan flour can be used to make cakes, cookies, muffins, and even waffles. It can also be used to make pancakes and other breakfast dishes, providing a fluffier texture than traditional wheat flour.
Besan flour can be ground into a fine powder or a coarse meal, depending on the desired texture. It is often used in combination with other flour, such as wheat flour or pea flour, to achieve the desired texture and flavor.
One of the unique properties of besan flour is its ability to bind and thicken without the use of eggs. This makes it a popular ingredient in vegan and vegetarian cooking.
Overall, it is a versatile ingredient that can be used in a wide range of culinary applications. Whether you are making savory dishes like hummus and falafel or sweet treats like cakes and cookies, besan flour is a valuable addition to any kitchen.
Besan Flour in Different Cuisines
Besan flour, also known as chickpea or gram flour, is a versatile ingredient that is used in various cuisines around the world. From Indian cooking to Middle Eastern and Moroccan cuisine, it is a staple ingredient that adds a unique flavor and texture to dishes.
In Indian cuisine, besan flour is used to make several dishes such as pakoras, chilla, and besan barfi – a sweet dessert. Pakoras are a popular street food in India, made by dipping vegetables in a batter of besan flour and deep-frying them. Chilla is a savory pancake made with besan flour and spices, often served for breakfast or as a snack.
It is also a popular ingredient in Middle Eastern and Moroccan cuisine. It is used to make dishes such as falafel, hummus, and socca. Falafel is a deep-fried ball made with chickpeas or fava beans and besan flour. Hummus is a dip made with chickpeas, tahini, and besan flour. Socca is a Ligurian chickpea pancake made with besan flour, water, and olive oil.
Besan flour is a great ingredient for vegan and vegetarian cooking. It is a good source of protein, fiber, and other nutrients. In Burmese cuisine, it is used to make tofu, known as Burmese tofu or Shan tofu. It is made by mixing it with water and spices, and then boiling it until it thickens. The mixture is then poured into a container and allowed to set.
Overall, it is a versatile ingredient that can be used in many different cuisines and dishes. Whether you are making savory pancakes or sweet desserts, besan flour adds a unique flavor and texture to your cooking.
Gluten-Free Aspects of Besan Flour
Besan flour is gluten-free and is commonly used in Indian cuisine. It is made from ground chickpeas and is a popular alternative to wheat flour for those with gluten sensitivities or celiac disease.
One of the main advantages of besan flour is that it is naturally gluten-free, making it a great option for those who need to avoid gluten in their diet. It is also high in protein and fiber, making it a nutritious choice for those looking to add more plant-based foods to their diet.
It can be used in a variety of recipes, including bread, pancakes, and even desserts. It has a nutty flavor and a slightly grainy texture, which makes it a great alternative to wheat flour in many recipes.
While besan flour is a great gluten-free alternative to wheat flour, it is important to note that it may not work as a substitute in all recipes. It has different properties than wheat flour, which can affect the texture and consistency of baked goods.
Overall, besan flour is a versatile and nutritious gluten-free flour that can be used in a variety of recipes. If you are looking for an alternative to wheat flour, it is definitely worth trying out.
Buying and Storing Besan Flour
When buying, it is important to look for a high-quality product that is free of any impurities or additives. Online retailers such as Amazon or Bob’s Red Mill offer a wide range of besan flour options that are suitable for different dietary needs and preferences. It is recommended to read the product description and reviews carefully before making a purchase.
When it comes to storing it, it is best to keep it in an airtight container in a cool, dry place. This will help to prevent moisture and humidity from affecting the quality of the flour. If you live in a humid climate, you may want to consider storing it in the refrigerator or freezer to extend its shelf life.
If you decide to store your besan flour in the freezer, it is important to make sure that it is properly sealed to prevent freezer burn. You can store it in the freezer for up to six months without affecting its quality or flavor.
Bob’s Red Mill offers high-quality besan flour that is both gluten-free and organic. This brand is known for its commitment to producing healthy and nutritious products that are free of any harmful additives or preservatives. Whether you are looking for it for baking or cooking, Bob’s Red Mill is a reliable option that you can trust.
In summary, when buying and storing besan flour, it is important to look for high-quality products that are free of any impurities or additives. It is recommended to store it in an airtight container in a cool, dry place, or in the refrigerator or freezer if you live in a humid climate. Bob’s Red Mill is a trusted brand that offers high-quality besan flour that is both gluten-free and organic.
Preparing Besan Flour at Home
Besan flour, also known as gram flour, is a popular ingredient in Indian cuisine. It is made from ground chickpeas or garbanzo beans and is commonly used in dishes like pakoras, chilla, and besan ladoo. While it is readily available in stores, making besan flour at home is a great way to ensure freshness and quality. Here’s how to do it:
Ingredients:
- Dried chickpeas or garbanzo beans
Equipment:
- Food processor or coffee grinder
- Sifter
Steps:
- Rinse the chickpeas or garbanzo beans and spread them out on a clean towel to dry.
- Once dry, add the beans to a food processor or coffee grinder in small batches. Pulse until the beans are ground into a fine powder.
- Sift the powder through a fine-mesh strainer or sifter to remove any large pieces or lumps.
- Repeat steps 2 and 3 until all of the beans have been ground and sifted.
- Store it in an airtight container in a cool, dry place for up to six months.
By preparing it at home, you can ensure that it is free from any additives or preservatives. It also allows you to control the texture of the flour. For a finer texture, use a coffee grinder instead of a food processor.
In conclusion, making besan flour at home is a simple and cost-effective way to enjoy this versatile ingredient in your favorite dishes.
Potential Health Concerns
It is generally safe to consume, but there are a few potential health concerns to be aware of.
Acrylamide
Acrylamide is a chemical that can form in certain foods when they are cooked at high temperatures. This includes besan flour, which can be used to make fried snacks such as pakoras and bhajis. Acrylamide is a potential carcinogen, which means it may increase the risk of cancer.
To reduce your exposure to acrylamide, it is recommended to avoid consuming fried foods on a regular basis. You can also try baking or roasting dishes instead of frying them.
Allergies
Besan flour is made from chickpeas, which are a common allergen. If you have a chickpea allergy, you should avoid consuming it and any dishes made with it. Symptoms of a chickpea allergy can include hives, swelling, difficulty breathing, and anaphylaxis in severe cases.
Digestive Issues
Besan flour is high in fiber, which can help promote digestive health. However, consuming too much fiber can also cause digestive issues such as bloating, gas, and diarrhea. It is important to consume it in moderation and gradually increase your intake to prevent digestive discomfort.
Overall, besan flour is a nutritious and versatile ingredient that can be used in a variety of dishes. By being aware of these potential health concerns, you can make informed decisions about how to incorporate them into your diet.
Besan Flour in Traditional Dishes
It is also known as chickpea flour and is a staple in traditional dishes from various cuisines around the world. It is a versatile ingredient that can be used to make savory or sweet dishes, and it is a great source of protein and fiber.
In Italian cuisine, it is used to make farinata, a thin pancake-like dish that is typically seasoned with rosemary and olive oil. It is also used to make socca, a crispy flatbread that is popular in the South of France.
In Indian cuisine, it is used to make a variety of dishes such as pakoras, chilla, khaman, and laddu. Pakoras are deep-fried fritters that are made with a batter of besan flour and spices. Chilla is a savory pancake that is made with besan flour, vegetables, and spices. Khaman is a steamed cake that is made with besan flour and is typically served as a snack. Laddu is a sweet ball-shaped dessert that is made with besan flour, sugar, and ghee.
It is also used in Mexican cuisine to make flan, a creamy dessert that is similar to custard. In French cuisine, it is used to make quiche, a savory pie that is typically filled with cheese, vegetables, and meat.
It is also used in various snacks and appetizers such as bonda, chakli, and papadums. Bonda is a deep-fried snack that is made with a batter of besan flour and mashed potatoes. Chakli is a spiral-shaped snack that is made with besan flour and spices. Papadums are thin and crispy crackers that are made with besan flour and spices.
It can also be used as a substitute for tofu in vegan recipes. It can be used to make a vegan omelet or scrambled eggs by mixing it with water and spices.
Overall, it is a versatile and nutritious ingredient that can be used in a variety of traditional dishes from different cuisines around the world.
Frequently Asked Questions
How do you make gram flour?
Gram flour can be made by grinding dried chickpeas into a fine powder. To make it at home, simply take dried chickpeas and grind them in a food processor or blender until a fine powder is formed. Sift the powder to remove any larger pieces and then store them in an airtight container.
Where can you purchase gram flour?
Gram flour can be found in most grocery stores, health food stores, and online retailers. Look for it in the baking or international foods section. It is also commonly found in Indian and Middle Eastern markets.
What are the benefits of using it on skin?
Gram flour is known for its skin-benefiting properties. It can be used as a natural exfoliator, helping to remove dead skin cells and unclog pores. It also has anti-inflammatory properties, making it useful for reducing redness and irritation. Gram flour can be mixed with other ingredients such as turmeric and milk to create a face mask that can help brighten and even out skin tone.
What is a recipe for besan chilla?
Besan chilla is a savory pancake made with gram flour. To make it, mix gram flour with water, salt, and spices such as cumin and coriander. Heat a non-stick pan and pour the batter onto the pan, spreading it out to form a thin pancake. Cook until golden brown on both sides and serve with chutney or yogurt.
What is the English name for besan?
Besan is the Hindi name for gram flour. In English, it is also commonly referred to as chickpea flour.
What are some common uses for gram flour?
Gram flour is a versatile ingredient that can be used in a variety of dishes. It is commonly used in Indian cuisine to make dishes such as pakoras and bhajis. It can also be used as a thickener in soups and sauces. In addition to cooking, gram flour can be used in skincare and haircare products due to its beneficial properties.
