legumes

Chickpea flour

Chickpeas

Chickpeas are the seeds of a herbaceous plant belonging to the Fabaceae family, Genus Cicer, Species arietinum (Binomial nomencaltura Cicer arietinum L.).

The chickpea plant is different in different botanical varieties, which produce seeds of different shapes, sizes and colors. In Italy, the most famous and consumed variety is the so-called "European" variety.

The assimilation between the chickpea and the Lathyrus sativus is curious, indeed called "cicerchia". The latter, although part of the same family (Fabaceae), belongs to a completely different Species and Genus. The derivation of the name is probably a misunderstanding related to the similarity (however not amazing) of the seeds.

The chickpea plant is an annual cycle. It shows low, with rather deep roots, slightly curved branched stems covered with a thin down; the leaves are elliptical and opposite, pale green. The flowers are pink or red, while the seeds (contained in small pods and covered by a transparent fibrous integument) are pigmented with yellow-beige and have a spherical but irregular shape; their size is higher than the known peas but less than the less common lupins.

The chickpea plant is particularly resistant to drought. It is grown both in temperate climates and in almost dry environments; sowing takes place in winter. The chickpea plant does not tolerate compact soils and those that are too irrigated or stagnant; requires good concentrations of phosphorus and less nitrogen. He fears above all cryptogamic attacks from rust and anthracosis .

Chickpeas (seeds) are therefore legumes, therefore foods of vegetable origin belonging to the fourth group (see: The Seven Food Groups). They contain several carbohydrates, fibers, magnesium, potassium and B vitamins; even the protein intake is not negligible.

The world consumption of chickpeas is very high and, among the legumes, it is preceded only by that of soy and beans.

While it represents a primary food source in India, in Italy the chickpea is not particularly widespread and its use is concentrated in the south and in Liguria.

Chickpea flour

The earliest archaeological evidence of the cultivation of Cicer arietinum derives from Iraq and dates back to the ancient Bronze Age (3, 500-1, 200 BC). Afterwards, the cultivation of chickpea spread in Egypt and the Roman Empire. Currently, chickpeas and flour are consumed mainly in India and Pakistan.

The chickpea flour is the fruit of the particularly fine grinding of the dry seeds of Cicer arietinum even if, generally, the varieties involved are NOT the same ones destined to the whole consumption. In fact, for the chickpea flour the oriental or overseas varieties are mainly ground; this predilection has no reasons related to the chemical characteristics of the seed, but is the result of commercial and economic reasoning. The foreign ones, for numerous reasons (yield per hectare, area to be tilled, cost of labor, valuation of the currency, etc.), are in fact cheaper chickpeas, therefore they are more suitable for grinding.

A very small slice of production is instead attributable to the pulverization of Italian chickpeas (European varieties) which, in general, are produced with organic farming regulations and "stone" ground; obviously, the cost of the latter is considerably higher (around € 5 / kg).

The most widespread chickpea flour is refined, as the sieve component is added to the grinding.

Nutritional composition for 100 grams of chickpea flour

Nutritional values ​​(per 100 g of edible portion)

Edible part100%
water13.0g
Protein21.8g
Prevailing amino acids-
Limiting amino acid-
Lipids TOT4.7g
Saturated fatty acids0.63g
Monounsaturated fatty acids1.36g
Polyunsaturated fatty acids2.69g
Cholesterol0.0mg
TOT Carbohydrates54.3g
Starch50.6g
Soluble sugars3.7g
Ethyl alcohol0.0g
Dietary fiber13.8g
Soluble fiber- g
Insoluble fiber- g
Power333.1kcal
Sodium6.0mg
Potassium800.0mg
Iron6.10mg
Football117.0mg
Phosphorus299.0mg
Thiamine0.36mg
Riboflavin0.14mg
Niacin1.70mg
Vitamin A (RAE)30.0μg
C vitamin5.0mg
Vitamin E2.61mg

Chickpea flour is widely used in Liguria, where farinata is considered a typical local specialty. It is a kind of very low "pancake", kneaded only with chickpea flour, water, salt and olive oil; the farinata is usually cooked in a wood oven, but sometimes cooked in a pan.

Chickpea flour is also used for the production of panissa, another Ligurian culinary specialty: this chickpea cake is covered with onions.

Chickpea flour is also used for more refined cooking recipes, such as: chickpea soup with prawns, chickpea bread, etc. Ethnic dishes are not lacking, for example. falafel and hummus. There are also dozens of vegan recipes: omelettes, pinzini, gnocchi, burgers etc., and finally many formulas for the celiac diet (focaccia, fresh pasta already mentioned etc.).

The nutritional contribution of chickpea flour is almost comparable to that of dried chickpeas. It contains a considerable amount of energy, supplied mainly by complex carbohydrates. Even proteins (of medium biological value) contribute in large part, while lipids are contained to a lesser extent. Keep in mind that, as a demonstration of its nutritional richness, chickpea flour is often used in vegan diets to complete the pool of essential amino acids. Fiber intake is excellent, while cholesterol is absent.

As for vitamins, chickpea flour provides good amounts of vitamin B1 (thiamine), vitamin A (retinol equivalent) and vitamin E (alpha tocopherol). With regard to mineral salts, the content of potassium, calcium, phosphorus and iron is distinguished above all.

Chickpea flour is suitable for any diet and, like other legumes, especially against hypercholesterolemia. In the diet of the diabetic and of the hypertriglyceridemic, it replaces that of cereals due to the lower glycemic index, while in the diet against obesity it plays a fundamental role if used in the formulation of first course dishes (low calorie).

Keep in mind, however, that even chickpea flour contains molecules that can promote bloating and abdominal bloating; moreover, due to the discreet content in phytic acid and phytates (anti-nutritional components), portions of a reasonable quantity are always recommended.

Chickpea Farinata (With Little Oil)

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