What is chickpea flour made out of?

December 1, 2025 •

3 min read

Chickpea flour, also known as besan or gram flour, has been a staple in Indian and Middle Eastern cooking for centuries. It is a nutritious, gluten-free flour made by finely grinding dried chickpeas, offering a versatile ingredient for various culinary applications.

Quick Summary

Chickpea flour is a gluten-free flour derived from dried, ground chickpeas. It is used widely in global cuisines for baking, binding, and thickening, offering a high-protein, high-fiber alternative to traditional flours.

Key Points

Single Ingredient: Chickpea flour is made by grinding dried chickpeas (garbanzo beans) into a fine powder.
Variety Matters: Flour made from whole white chickpeas is often called garbanzo bean flour, while besan is made from split brown chickpeas.
Gluten-Free: As a legume-based flour, it is naturally gluten-free and safe for those with celiac disease or gluten intolerance.
High in Nutrients: It boasts a higher content of protein, fiber, and micronutrients like folate, iron, and magnesium compared to refined wheat flour.
Culinary Versatility: Used as a thickener, binder (egg replacer), and for creating traditional dishes like pakoras, socca, and fritters.
DIY Friendly: You can make it at home using a high-speed blender or grain mill by grinding dried chickpeas and sifting the result.

The Origin of Chickpea Flour

At its most fundamental level, chickpea flour is made out of dried chickpeas, also known as garbanzo beans. The process is a simple one of grinding the legumes into a fine powder, but the type of chickpea used can determine the flour's name and texture.

There are two main types of chickpea flour, and their difference lies in the variety of chickpea used:

Garbanzo bean flour: Milled from whole, dried white chickpeas (Kabuli chickpeas), this flour is typically sold in Western grocery stores as 'chickpea flour'. It has a slightly milder, earthier flavor and a coarser texture than besan.
Besan (or gram flour): A staple in South Asian cuisine, besan is made from grinding split brown chickpeas, or chana dal. It has a finer consistency and a more distinctly nutty flavor.

The Journey from Chickpea to Flour

The creation of chickpea flour is a straightforward process that can be done at home or on a commercial scale.

Cleaning and sorting: The process begins by cleaning the dried chickpeas to remove any dirt, pebbles, or other debris. For some variations, like besan, the chickpeas are split (chana dal) before grinding.
Soaking and drying (optional): Some methods involve soaking the chickpeas to reduce antinutrient content and improve digestibility before drying them thoroughly. They must be completely dry before moving to the next step.
Grinding: The dried chickpeas are then ground into a fine powder. This is often done with a high-speed blender, food processor, or grain mill.
Sifting: After grinding, the powder is sifted through a fine-mesh sieve to achieve a consistent, flour-like texture. Any larger, unground pieces can be reground.
Packaging and storage: The finished flour is stored in an airtight container in a cool, dry place to maintain freshness.

Nutritional and Culinary Advantages

Chickpea flour stands out as a healthy and versatile alternative to traditional wheat flour. Its nutritional profile offers significant benefits, especially for those with specific dietary needs.

Comparison: Chickpea Flour vs. Refined Wheat Flour


Feature	Chickpea Flour (per 1/2 cup)	Refined Wheat Flour (Standard)
Protein	~10.3 g	~6.5 g
Fiber	~5 g	~1.3 g
Calories	~178 kcal	~227 kcal
Gluten	None	Present
Glycemic Index (GI)	Low	High (~70)

Versatile Culinary Uses

Chickpea flour's unique binding properties and earthy, nutty flavor make it suitable for a wide range of dishes across many cultures.

Common Applications:

Indian Cuisine: Essential for making pakoras (vegetable fritters), bhajis (onion fritters), and a sweet dessert called laddu.
Mediterranean Specialties: Used to create savory pancakes and crepes such as socca (France), farinata (Italy), and panelle (Sicily).
Egg Replacer: Its binding power makes it an excellent vegan substitute for eggs in recipes like omelets, quiches, and veggie burgers.
Thickening Agent: A small amount can be used to thicken sauces, gravies, and soups.
Baking: It can be used in combination with other gluten-free flours to add protein and structure to breads, muffins, and cookies.

The Health Benefits of Chickpea Flour

Incorporating chickpea flour into your diet provides several health advantages, largely due to its high fiber and protein content.

Improved Digestion: The high fiber content supports digestive health and promotes regularity.
Blood Sugar Regulation: As a low-glycemic food, it helps manage blood sugar levels by slowing carbohydrate absorption.
Weight Management: Both protein and fiber are known to increase feelings of fullness, which can aid in weight loss.
Heart Health: Regular legume consumption is associated with better heart health by helping to lower cholesterol.
High in Nutrients: It is a significant source of vitamins and minerals, including folate, magnesium, iron, and potassium.

Conclusion

Chickpea flour is made out of dried chickpeas and is a nutrient-dense, gluten-free powerhouse that offers a world of culinary and health benefits. Whether used as a thickener, binder, or baking ingredient, its versatility and superior nutritional profile—compared to refined flours—make it a valuable addition to any kitchen. By understanding its simple origins and varied applications, you can easily incorporate this ancient staple into your modern cooking for a healthier, more flavorful diet. For more information on legumes, visit the US Department of Agriculture website.

Frequently Asked Questions

Yes, but with a distinction. In many places, 'chickpea flour' and 'gram flour' are used interchangeably, as both are made from chickpeas. However, besan (gram flour) is traditionally made from split brown chickpeas (chana dal) and is finer, while standard chickpea flour is often from whole white chickpeas.

Chickpea flour can replace some or all regular flour in certain recipes, especially for things like flatbreads, crepes, and batters. However, because it is gluten-free, it behaves differently and won't give baked goods the same light, airy rise as wheat flour.

Yes, chickpea flour is very healthy. It is higher in protein and dietary fiber than refined wheat flour, has a low glycemic index, and contains essential vitamins and minerals like folate, iron, and magnesium.

Absolutely. To make it at home, you need dried chickpeas and a powerful blender or grain mill. Simply grind the chickpeas into a fine powder, then sift to remove any large pieces for a smooth flour.

To maintain freshness and prevent spoilage, store chickpea flour in an airtight container in a cool, dark, and dry place. For longer shelf life, you can refrigerate or freeze it.

It is a highly versatile ingredient used for thickening sauces, binding veggie burgers, making savory pancakes (like socca or farinata), and frying batters for foods such as pakoras and fritters.

Yes, chickpea flour is made from chickpeas, a plant-based legume, making it a naturally vegan product. It is frequently used as an egg replacer in vegan cooking.