Recently I have discovered chickpea flour and I have to admit that it has been my latest obsession when trying out different recipes.
Chickpea flour is made of finely milled chickpeas, which makes it naturally gluten-free and protein rich. Compared to whole-wheat flour, chickpea flour contains fewer calories and carbohydrates, which is also a good option if you are trying to lose some weight. Because chickpea flour is denser and has somewhat of a sticky texture it makes a great binder in recipes. In that sense it can easily substitute eggs, and you can make pancakes, frittatas and yes, quiche, with it! It still makes for a light batter and it can be used for sweet as well as savory recipes.
Chickpeas and chickpea flour also have many nutritional benefits. They are rich in fiber and contain zinc, potassium, manganese, iron and folate – the last two being very important during pregnancy and breastfeeding.
½ cup of chickpea flour has about:
- 178 calories
- 3 grams of fat
- 10 grams of protein
- 5 grams of fiber
- 5 grams of sugar
- 101 milligrams of folate (50% DV)
- 0,75 milligrams of manganese (37% DV)
- 76 milligrams of magnesium (19% DV)
- 0,2 milligrams of thiamine (15% DV)
- 0,25 milligrams vitamin B6 (12% DV)
- 2 milligrams iron (12% DV)
- 3 milligrams zinc (9% DV)
- 7 milligrams selenium (6% DV)
During my workshop last week I demonstrated this recipe to the participants, and because I got such positive feedback and saw the genuine interest from the participants, I decided to share the recipe with all of you. This is a recipe for a crustless quiche, which is lighter and more suiting for the warm summer months. But you can easily make a crust if you’re in the mood for it. Chickpea flour works for crusts just as well as it does for the filling!The recipe is quick and easy to make, and is also suitable for toddlers (my daughter and niece both loved it!) 🙂
Here is the recipe:
Crustless veggie quiche
- 250g zucchini, grated
- 1/3 cup fresh basil, thinly chopped
- 1/4 cup green onions
- 1 red bell pepper, cubed
- 100g mushrooms, cubed
- 1 cup chickpea flour (about 120g)
- 2 cups water (about 200ml)
- 1 clove garlic, minced
- 1/2 tsp coriander
- 1/2 tsp turmeric
- 1/2 tsp paprika
- 1 tbsp coconut oil
- sea salt and pepper to taste
- Heat the coconut oil in a pan and add the grated zucchini, chopped pepper, mushrooms and garlic. Add all the spices and sauté on medium heat for about 10 minutes until translucent and most of the water is absorbed.
- In a glass bowl whisk together the chickpea flour and water. The consistency should resemble a pancake batter.
- Preheat the oven to 180 degrees. Fold the sautéed vegetables in the chickpea batter, season with salt and pepper and mix. Pour the mix in an oven-safe dish and bake for 25-30 minutes until golden-brown.
- Let the quiche cool down completely before you cut it. Garnish with some fresh herbs and seeds and enjoy with a green salad on the side.