Chickpeas, otherwise known as garbanzo beans form the basis of chickpea flour, which is an alternative to wheat flour. It is a high fibre product, and gluten free so can be a good alternative if avoiding wheat for any reason such as gluten intolerance, sensitivity or coeliac disease. Chickpeas are a staple ingredient of hummus. In addition chickpeas are high in protein so a great option for including more plant based foods in the diet. There are many benefits for the habitual consumption of plant based meals, one being a reduction in the risk of cardiovascular disease.
Ingredients:
- 1 cup chickpea flour (also called garbanzo bean flour)
- 5 tbsp olive oil
- 1 cup canned or cooked cannellini beans or white kidney beans, drained and rinsed
- 2 tbsp chopped fresh basil
- 1 clove garlic
- ½ tsp sea salt, plus additional to taste
- fresh ground black pepper to taste
Method:
Step 1
Preheat oven to 450°.
Step 2
Prepare pancake: pour 1 1/3 cups water into a medium bowl. Add flour to bowl slowly, whisking in until smooth. Allow mixture to stand at room temperature for at least 1 hour. When hour is complete, stir in 2 tbsp olive oil and 1/2 tsp salt.
Step 3
Heat a 10 inch cast iron or oven-safe heavy skillet on medium-high. Add 2 tbsp olive oil, pour in vatter and cook for 30 seconds to 1 minute, until the edges of the pancake begin to turn golden brown. Do not flip. Place skillet in the oven and bake for about 25 minutes, until crisp around edges and light golden brown. Slide pancake onto a cutting board and slice into 8 wedges.
Step 4
Slide pancake onto a cutting board and slice into 8 wedges.
Step 5
Prepare tapenade by placing white beans, remaining 1 tbsp olive oil, 3 tbsp water, basil, and garlic in a food processor and puree until smooth. Season with salt and pepper to taste.
Step 6
Scrape mixture into a sealable container, and set aside until needed, or dollop directly onto chickpea pancakes and enjoy.
Recipe obtained from Dr. Kira Frketich, Mount Vista Health Care Centre, (2022).
