Beans Flour: Tips, Tricks and Hacks for Using This Nutritious Ingredient

An Introduction to Beans Flour

Beans flour, also known as legume flour, is made from dried beans, peas, lentils or chickpeas that have been ground into a fine powder. This highly nutritious flour alternative is naturally gluten-free, high in protein and fiber, and packed with vitamins and minerals.

Beans flour, a versatile and nutrient-packed ingredient, is crafted by grinding dried beans into a fine, powdery consistency. This flour has gained popularity for its nutritional benefits and its ability to enhance both sweet and savory recipes.

Beans flour is a nutritional powerhouse, rich in protein, fiber, vitamins, and minerals. As it is primarily derived from beans, it inherits the health benefits associated with this legume. The high protein content makes it a valuable addition to vegetarian and vegan diets, providing essential amino acids necessary for overall well-being.

One of the key strengths of beans flour lies in its versatility. It can be incorporated into a myriad of dishes, from baking to cooking. In baking, beans flour can be used as a gluten-free alternative, adding a nutritional boost to cakes, muffins, and bread. In savory recipes, it serves as a thickening agent for soups, stews, and sauces, imparting a hearty texture and enhancing the overall nutritional profile of the dish.

Beans flour stands out as a gluten-free alternative, making it suitable for individuals with gluten sensitivities or those following a gluten-free diet. It offers a nutritious option for those looking to increase their protein and fiber intake while exploring diverse culinary creations.

Whether you're exploring gluten-free baking or seeking to boost the nutritional content of your meals, beans flour emerges as a versatile and nutrient-rich companion in the kitchen, contributing both health benefits and a delightful texture to a variety of dishes.

The Nutritional and Health Benefits of Beans Flour

The nutritional benefits of beans flour are numerous. This versatile ingredient is high in protein, fiber, and various minerals.

Protein Powerhouse

Beans flour contains 20-25 grams of protein per cup, providing all the essential amino acids our bodies need. Add it to smoothies, oatmeal, yogurt or pancakes for an easy protein boost.

Fiber Filled

A single cup of beans flour has up to 15 grams of fiber, which aids digestion and helps keep you feeling full. The fiber can help lower cholesterol and control blood sugar levels.

Mineral Mixture

Beans flour is high in iron, magnesium, potassium, and zinc. Iron carries oxygen in your blood, magnesium relaxes blood vessels and muscles, potassium maintains blood pressure, and zinc supports your immune system.

Gluten-Free Goodness

For those avoiding gluten, beans flour is naturally gluten-free. Use it as a 1:1 substitute for all-purpose flour in most recipes. You may need to add a bit more leavening agent since beans flour is heavier.

Low Glycemic

With a glycemic index around 15, beans flour causes a slow, steady rise in blood sugar. This makes it a great choice for diabetics and those watching their sugar intake.

From muffins to meatballs, beans flour adds nutrition, flavor, and texture to all kinds of foods. Give this wholesome flour a try your body will thank you!

Savory Beans Flour Recipes

Beans flour is extremely versatile and works great in savory recipes. Here are a few simple ones:

Beans Flour Pancakes

Ingredients:

• 1 cup beans flour
• 1 ripe banana, mashed
• 1 egg
• 1 cup milk (dairy or plant-based)
• 1 tablespoon honey or maple syrup
• 1 teaspoon baking powder
• 1/2 teaspoon vanilla extract
• Pinch of salt
• Butter or oil for cooking

Instructions:

1. In a bowl, whisk together beans flour, mashed banana, egg, milk, honey or maple syrup, baking powder, vanilla extract, and a pinch of salt until well combined.
2. Heat a skillet or griddle over medium heat and grease with butter or oil.
3. Pour small amounts of batter onto the hot surface to form pancakes.
4. Cook until bubbles form on the surface, then flip and cook the other side until golden brown.
5. Serve the beans flour pancakes warm with your favorite toppings.

Beans Flour Banana Bread

Ingredients:

• 1 1/2 cups beans flour
• 3 ripe bananas, mashed
• 1/2 cup coconut oil, melted
• 1/2 cup coconut sugar
• 2 eggs
• 1 teaspoon vanilla extract
• 1/2 teaspoon baking soda
• 1/2 teaspoon baking powder
• Pinch of salt
• Optional: Chopped nuts or chocolate chips

Instructions:

1. Preheat the oven to 350°F (175°C) and grease a loaf pan.
2. In a bowl, mix beans flour, mashed bananas, melted coconut oil, coconut sugar, eggs, vanilla extract, baking soda, baking powder, and a pinch of salt.
3. Optionally, fold in chopped nuts or chocolate chips.
4. Pour the batter into the prepared loaf pan and smooth the top.
5. Bake for 50-60 minutes or until a toothpick inserted into the center comes out clean.
6. Allow the banana bread to cool before slicing.

Beans Flour Tomato Soup

Ingredients:

• 1/2 cup beans flour
• 2 tablespoons butter or oil
• 1 onion, finely chopped
• 2 cloves garlic, minced
• 1 can (14 oz) diced tomatoes
• 4 cups vegetable or chicken broth
• 1 teaspoon dried basil
• Salt and pepper to taste
• 1/2 cup heavy cream (optional)

Instructions:

1. In a pot, melt butter or heat oil over medium heat.
2. Add chopped onion and garlic, sauté until softened.
3. Sprinkle beans flour over the onion mixture and stir well to form a roux.
4. Pour in diced tomatoes and broth, stirring continuously to avoid lumps.
5. Add dried basil, salt, and pepper. Bring to a simmer and cook until the soup thickens.
6. Optionally, stir in heavy cream for a creamy texture.
7. Serve the beans flour tomato soup hot, garnished with fresh herbs.

Beans Flour Chocolate Chip Cookies

Ingredients:

• 1 cup beans flour
• 1/2 cup butter, softened
• 1/2 cup brown sugar
• 1/4 cup granulated sugar
• 1 egg
• 1 teaspoon vanilla extract
• 1/2 teaspoon baking soda
• 1/4 teaspoon salt
• 1 cup chocolate chips

Instructions:

1. Preheat the oven to 350°F (175°C) and line a baking sheet with parchment paper.
2. In a bowl, cream together softened butter, brown sugar, and granulated sugar until smooth.
3. Beat in the egg and vanilla extract.
4. In a separate bowl, whisk together beans flour, baking soda, and salt.
5. Gradually add the dry ingredients to the wet ingredients, mixing until well combined.
6. Fold in chocolate chips.
7. Drop spoonfuls of dough onto the prepared baking sheet.
8. Bake for 10-12 minutes or until the edges are golden brown.
9. Allow the beans flour chocolate chip cookies to cool on the baking sheet before transferring to a wire rack.

Beans Flour Vegetable Fritters

Ingredients:

• 1 cup beans flour
• 1 cup mixed vegetables (carrots, zucchini, corn, peas), finely chopped
• 1/2 cup onion, finely chopped
• 2 tablespoons fresh cilantro or parsley, chopped
• 1/2 teaspoon baking powder
• 1/2 teaspoon cumin powder
• Salt and pepper to taste
• Water (as needed for batter)
• Oil for frying

Instructions:

1. In a bowl, combine beans flour, mixed vegetables, chopped onion, cilantro or parsley, baking powder, cumin powder, salt, and pepper.
2. Gradually add water to the mixture, stirring until a thick batter forms.
3. Heat oil in a skillet over medium heat.
4. Drop spoonfuls of the batter into the hot oil and flatten with the back of the spoon.
5. Fry until golden brown on both sides, flipping as needed.
6. Drain excess oil on paper towels.
7. Serve the vegetable fritters hot with your favorite dipping sauce.

Beans Flour Dumplings in Soup

Ingredients:

• 1/2 cup beans flour
• 1/4 cup water
• 1/4 teaspoon salt
• Soup of your choice

Instructions:

1. In a bowl, combine beans flour, water, and salt to form a firm dough.
2. Divide the dough into small portions and shape them into dumplings.
3. Bring your favorite soup to a simmer.
4. Drop the dumplings into the simmering soup.
5. Cook for about 10-15 minutes until the dumplings are cooked through.
6. Serve the beans flour dumplings hot in the soup.

These are just a few ideas to get you started. Beans flour works as a substitute for all-purpose flour in most recipes, so experiment by adding some to muffins, cookies, soups or stews. You'll boost the nutrition and add more plant-based protein to your diet. Beans flour is a pantry staple that provides endless possibilities for healthy, homemade meals.

Creative Ways to Use Beans Flour in Baking

Beans flour is incredibly versatile and can be used in many creative ways in baking. Here are a few of our favorite tips and tricks for adding beans flour to your favorite sweet and savory recipes:

Substitute for regular flour

Use beans flour in a 1:1 ratio to replace regular all-purpose flour in most recipes. The earthy, nutty flavor of beans flour works great in muffins, quick breads, cookies, and pancakes. You may need to add a bit more liquid or leavening agent since beans flour can be more dense.

Add protein to batters

Add a few tablespoons of beans flour to waffle, muffin, or pancake batters to boost the protein content. The beans flour will add nutrition but won’t significantly change the flavor or texture. Use about 1-3 tablespoons per cup of regular flour.

Coat for frying

Coat vegetables, meats, or tofu in beans flour and spices before pan-frying or deep frying. The beans flour will get deliciously crispy and golden brown. Beans flour also works great as a coating for oven-baked “fries.” Just toss with oil and spread on a baking sheet.

Thicken sauces and stews

Add a tablespoon or two of beans flour to sauces, gravies, and stews to help naturally thicken them. Beans flour works similarly to cornstarch or arrowroot powder. Just whisk in the beans flour with a bit of cold water to make a slurry and stir into the simmering liquid. Simmer for a minute while stirring frequently until the sauce reaches your desired consistency.

Beans flour is a powerhouse ingredient that adds nutrition, flavor, and texture to all kinds of sweet and savory foods. Get creative and try adding beans flour to some of your own favorite recipes. You may find that you like it even more than regular flour! Let us know if you come up with any other clever ways to use this nutritious flour alternative.

Storing and Preparing Beans Flour for Optimal Freshness

To keep your beans flour fresh and prevent spoilage, proper storage is key. Here are some tips for storing and preparing beans flour:

Keep It Cool

Beans flour contains healthy fats that can go rancid if exposed to heat and oxygen over time. Store your beans flour in an airtight container in the refrigerator. This will keep it fresh for up to 6 months. For longer shelf life, you can also store beans flour in the freezer for up to 1 year.

Avoid Moisture

Moisture causes beans flour to clump and spoil more quickly. Use a dehumidifier or keep beans flour in an airtight container with a silica gel packet to absorb excess moisture.

Buy Whole and Grind Yourself

Whole beans stay fresher longer than pre-ground beans flour. Buy whole beans and grind them in small batches as needed using a coffee grinder or high-powered blender. Grind beans flour just before using for optimal freshness and nutrition.

Don’t Reuse Old Beans Flour

Once beans flour has been ground, it will start to oxidize and lose nutrients quickly. Use fresh beans flour within 1 to 2 weeks. Do not reuse old beans flour.

Sift Before Using

Sift or whisk beans flour before measuring to lighten and aerate it. This will make it easier to mix into recipes and prevent clumping. Sifting also allows you to spot and remove any small stones or debris.

By following these tips, you can keep your beans flour tasting fresh and nutritious. The effort is worth it for the amazing flavor and versatility beans flour adds to your cooking! Store whole beans in a cool place and grind and use beans flour within a couple of weeks for the best quality and health benefits. Happy cooking!

Conclusion

So there you have it, beans flour is an incredibly versatile and nutritious ingredient that deserves a spot in your pantry. With its protein power and versatility, beans flour can transform your cooking and boost your health. Whether in pancakes, brownies, or homemade pasta, beans flour adds nutrition, texture, and flavor to your food. Give some of these tips and recipes a try and discover how beans flour can enhance your favorite dishes. Your taste buds and your body will thank you. Happy cooking!