How to Use Bean Flour In Cooking

Flour Made From Legumes Boosts Nutrition

Feb 24, 2009

Bean Flour, Sabine, Purcell Mountain Farms

Bean flour is highly nutritious and can play an important role in meal preparation. Using flour made from beans adds extra goodness to meals.

Nutrition research has revealed that dry beans are low in fat and high in fiber, making legumes an ideal food choice.

Beans are being studied in relation to disease prevention in humans--and the results are promising. Scientific studies are uncovering the potential health benefits of eating beans.

In busy times, eating the right foods can be a challenge. While beans are a used in chili and Mexican-style dishes, they are often forgotten as an everyday food. Eating optimal amounts of beans may not always be possible. One way to ensure adequate dietary amounts of plant-based protein and fiber is to use bean flour.

Using bean flour in cooking is a neat trick to sneak in extra nutrition. Flours made from beans are making an appearance in the marketplace, as bean flour's use as a culinary ingredient has caught on. Combination bean flours are available as well as single bean flours such as black bean flour, navy bean flour or red kidney bean flour. For people with sensitivities to grains or who suffer from celiac disease, bean flour offers an exciting alternative.

Manufacturers have developed methods to reduce the oligosaccharides that contribute to flatulence and digestive disturbances commonly associated with bean consumption and now offer gluten-free flour and pasta.

How to Use Bean Flour in Cooking

White beans or fava beans have a milder taste, making white bean flour or fava bean flour suitable for use in most recipes calling for white flour. Substitute 1/4 of the white flour for bean flour.

Bean flour made from kidney, pinto, garbanzo, chana dal or black beans has a stronger flavor and is more suitable for inclusion in meat loaf or when making vegetable patties or vegetarian loaves.

Bean flour can be whisked into soups and stews, adding flavor and goodness. Bean flour can also be used to thicken these dishes.

Did You Know?

Chickpea flour is used in Indian cooking to make fritters, which are delicious topped with a tangy sauce.

Chickpea flour is used to make delicious falafel, small flavorful balls that are fried and served in pita bread or served as an appetizer.

Consumers who combine flours made from beans with grains, nuts or seeds are getting complimentary vegetable protein.

Complimentary Bean Flour Combinations

Bean flour + wheat flour
Bean flour + brown rice
Bean flour + nuts
Bean flour + seeds

How to Use Bean Flour + Grains

Add bean flour when making homemade tortillas or flat breads
Bean flour can be used when making homemade noodles
Add bean flour when mixing bread dough
Include bean flour when making muffins
Add bean flour when making pancakes
Stir bean flour into soups and stews that contain rice

How to Use Bean Flour + Nuts and Seeds

When making falafel or vegetarian patties with bean flour, add finely chopped or ground nuts for extra protein, texture and taste.
When making homemade bread using bean flour, include seeds
When making cake or muffins, using bean flour, add chopped nuts

It can be seen that flour made from beans has many uses. Bean flour, as a culinary ingredient, has caught on. Using bean flour is one of the easiest ways to increase intake of fiber and plant-based protein, curbing fat and boosting nutrition.