How And Why Make Homemade Bean Flour
People who wish to make healthy food choices will use bean flour. Learn how to make bean flour at home and a few recipes prepared using bean flour.
Why Use Bean Flour?
Pulses and legumes are preferred protein choices. Beans are highly nutritious food and vegetarians prefer to have with rice for a complete protein source. The use of beans can be expanded as bean flour and this bean flour can be used as an alternative to wheat flour.
Bean flours are protein and fiber-rich and provide a bit of carbohydrate too. Here is a list of legume and bean flours commonly made.
Fava Bean flour
Garfava flour
Garbanzo Bean (Chickpea) flour
Mung Bean flour
Pinto bean flour
Pea flours
Pea fiber
Soy Flour (soy flour)
Urad Flour
Whole Bean flour
White (Navy) bean flour
As bean flours are gluten-free, people with gluten sensitivities can undoubtedly use this homemade bean flour.
How to Make Bean Flour At Home?
Beans, Credits: pixabay
There are several ways to get bean flour. Making it at home is the most cost-effective method.
Making bean flour at home is very simple and easy and it requires only a grinder or a good blender.
Choose the beans you wish to make flour with. Garbanzo, lentil, mung, or navy beans are the common choices.
Soak the beans for a while. Then, spread them on a baking sheet and dry it in the oven at 175F. The beans should be completely dry and cool before you process them in the grinder.
The flour will heat up a bit when you put it in the grinder. Grind the beans for 30 seconds. Stop the grinder or blender and ensure all the beans turn to a fine powder.
Cool it well before you pack it in an airtight container. Store it in the fridge to keep it fresh.
Bonus tips: To make the grinding process easier, you can roast the beans for 20 minutes.
Recipes Using Bean Flour
Here are a few yummy recipes that can be prepared using homemade bean flour.
Soup Thickener
Pumpkin soup, Credits: pixabay
Legume flours can be added to soups as thickeners and it can improve the taste and add nutritional value to your dish. Chickpea flour is a preferred choice for soups. And kidney beans go well with sauces as it is mild and can mix well with spices.
Dips
Black bean flour has a distinct and pleasant flavor that can mix well with veggies. This is a perfect choice for vegan dips. Green peas flour is used in guacamole to reduce the levels of fats and to enhance its flavor.
Baking
Dough, Credits: pixabay
Baking cannot be completely done with bean flours as the dough turns out to be very hard. It can be added to the dough mix to increase the nutritional value. Soybeans and chickpeas are the best choices for 100% legume bread.
Bean Flour for Babies
Chickpeas can be prepared as pancakes, purees, and are an ideal protein source for babies. Chickpeas are an excellent source of plant-based protein, zinc, iron, fiber, and phosphorous. Chickpeas can be introduced to babies when they are eight months old. Here are an easy chickpea and vegetable puree recipe for babies.
Ingredients
Chickpeas (Kabulior Bengal)– 3 tbsp (soaked overnight)
1 small potato
1 small sliced tomato
1 tbsp of fresh Green peas
Method
Put chickpeas in a cooker and allow for 6 whistles.
Cook the other vegetables in a pressure cooker for 2 whistles.
Drain the excess water and mash everything well.
Blend in a blender or mash manually.
What Are The Benefits Of Homemade Bean Flour?
Homemade bean flour offers you the following health benefits. They are rich in antioxidants and minerals like folate, iron, and potassium.
Helps Manage Your Weight
Bean flours are rich in fiber and help improve digestion and normalize your metabolism. The foods that are made with bean flour are loaded with carbohydrates, so you won’t feel hungry for a while.
Manage Cholesterol Levels
The fiber-rich flour helps reduce the levels of LDL cholesterol thereby helps to reduce the risk of coronary artery disease.
Lowers Acidity
Bean flour is alkaline, and consuming it helps lower the acidity that happens when consuming other foods.
Take-Home Message
Bean flours are easy to make at home and can be ideal choices as soup thickeners.