by Margaret B. Adam
Chickpea flour is high in protein, naturally gluten-free, and an (improbable but effective) egg replacement in many recipes. With a bag of chickpea flour in your cupboard, you can transform a few lonely vegetables into an easy, appealing, and satisfying meal.
With some chickpea flour, water, and a cup or two of assorted vegetables, you can whip together at least three, easy, new and different dinners.
I’ve been experimenting with chickpea flour for a while. The results are always tasty and filling, and there’s lots of room for variation.
The Basics: Whisk together 1 cup of chickpea flour, 1 cup of water, 1 teaspoon baking powder. Cook on a griddle or in the oven. Eat.
Here are examples of my current favourite chickpea flour meals. You can decide what vegetables and seasonings you’d like to use, depending on your tastebuds and the contents of your fridge.
Savoury Chickpea Flour Crepes
Vegetable filling: about 2 cups assorted sautéed vegetables. For example: Sauté diced onion, minced garlic, sliced zucchini, chopped sweet pepper. Season with salt and pepper, basil and oregano. Set to the side.
Chickpea flour mix: Whisk together 1 cup chickpea flour, 1 cup water, 1 teaspoon baking powder, ½ teaspoon salt. When all the lumps are gone, check to see that the consistency is pretty runny, not thick.
Cook crepes: Heat a little oil in a skillet, pour in some chickpea flour mix—just enough to cover the skillet with a thin layer. When the crepe starts to show bubbles, lift slightly with a spatula to see that the underside is starting to turn light brown. Then carefully flip the crepe over. If the crepe is thin enough, it should be cooked through a couple of minutes after flipping. If it’s thicker, try pressing down with the spatula; if some batter shows, give it a bit more time. Pile the crepes on a plate as you make them.
Reheat: Warm the vegetables in the microwave. Warm crepes in the microwave if needed.
Serve: Set a crepe on a plate, place about ¼ cup vegetables inside. Fold over the crepe or roll it up.
Makes 2-6, depending on how thick the batter is and how generously you stuff the crepes.
Refrigerate any leftover crepes. Roll one up and eat it cold as quick snack, or stuff with something else.
See below for Options and Variations.
Chickpea Flour Vegetable Patties
Vegetable: about 2 cups assorted. For example: Sauté diced onion, minced garlic, sliced zucchini, chopped sweet pepper. Season with salt and pepper, basil and oregano. Add a can of chickpeas. Set to the side.
Chickpea flour mix: Whisk together 1 cup chickpea flour, ¾ cup water, 1 teaspoon baking powder, ½ teaspoon salt. When all the lumps are gone, check to see that the consistency is more think than runny, but still very easily pourable.
Combine: vegetables and batter.
Sauté: Heat 1 tablespoon oil in a skillet. Place 5 ladle scoops in the heated skillet, to make 5 patties. (If the batter is so runny that the patties don’t keep a shape, whisk 2 tablespoons of chickpea flour with 1 tablespoon of water and mix into the batter for the next skillet.) Check the patties by pressing with a spatula. If some batter bubbles up, keep cooking on the first side. Then flip the patties until done (check for batter bubbles). The batter will make approximately 15, depending on how many vegetables in the mix and on the size of the patties.
Serve: Hot or cold.
See below for Options and Variations.
Chickpea Flour Pan Bake
NOTE: MUST COOL 1-2 HOURS BEFORE EATING. This pan bake needs to cool well before serving, in order to set. Once the center is firm, reheat for serving (or eat cold). Before it is set, it’s a sloppy, gooey mess.
Pan: 8x8 or a larger.
Vegetable filling: about 2 cups assorted. For example: Sauté diced onion, minced garlic, sliced zucchini, chopped sweet pepper. Season with salt and pepper, basil and oregano. Add a can of chickpeas. Set to the side.
Chickpea mixture: Whisk together 1 cup chickpea flour, ¾ cup water, 1 teaspoon baking powder, ½ teaspoon salt. When all the lumps are gone, check to see that the consistency is a bit thicker than runny, but still easily pourable.
Combine vegetables and batter. Stir just enough to mix together evenly.
Bake: Pour the combined ingredients into a generously oiled pan.
Bake at 350 degrees Fahrenheit for 25 minutes.
Cool to set, before serving.
Chickpea Flour Quiche
The Gourmet Vegan offers a great recipe for a quiche. I’ve tried it (with some vegetable variation) and it was fabulous!
See below for Options and Variations.
Options and Variations
Use your imagination and whatever you have at hand!
Alternative/Additional Vegetables Ideas:
Thinly sliced small potatoes, or small cubes of larger potatoes
Thinly sliced carrots or other root vegetables
Tomato slices or chunks
Brussels sprouts, quartered
Green beans, spinach, mushrooms, corn, broccoli, cauliflower
Also:
Chickpeas
Lightly toasted pine nuts or sliced almonds
Seasoning ideas:
Add to the crepe batter: ¼ cup very finely chopped onion/garlic/pepper.
Add to the veg and/or batter: fresh or dried basil, thyme, oregano, rosemary, sage.
Add a curry mix, turmeric and cumin, cayenne, coriander, ginger, etc.
Top with faux bacon bits
Sauce ideas (inside and on top of a crepe, on top of pancakes/pan bakes/quiches):
Tomato sauce (spaghetti sauce from a jar?)
Salsa
Humus
Any leftover sauce from your fridge
Instant dressing
Whisk together some oil, lemon juice, mustard, nutritional yeast, salt and pepper.
Peanut Sauce: Add 2 tablespoons boiling water to ¼ cup peanut butter, almond butter, or tahini. Stir thoroughly with a fork. Add 1 tablespoon tamari or soy sauce, ½ teaspoon maple syrup, a dash of lemon juice, and ½ teaspoon cayenne. Stir well. Adjust the mixture to taste and pourable consistency by adding a little more one or all of the above, as needed.
Savoury cashew cream: Soak ½ cup raw, unsalted, cashews overnight. When well soaked, they should give way when you press between your fingers. Combine with ½ cup water, a little salt, any additional herbs or seasonings you like. Stir some of the cream into the vegetable mix, warm the rest and pour on top.