Also known as Black Eyed Pea Flour. Great for making Nigeria Akara and Moi Moi
Cooking or baking with bean flour is an easy way to add protein and nutrients to any dish. Not to mention gluten-free! Beans provide myriad health benefits, and they fit into several different food groups:
Although they are rich in complex carbs like bread and starches, as a plant-based food, they feel right at home in the vegetable group, offering an array of vitamins, minerals, and antioxidants, like their veggie companions. .
They can also hold their own in the protein group, supplying protein aplenty. Unlike some other members of this group, beans provide little to no fat and are cholesterol-free. In fact, beans actually lower cholesterol and triglyceride levels instead of potentially causing them to increase, as some animal proteins have been shown to do.
Though they?ve been around for centuries, beans are a modern-day superfood.
A FEW WAYS TO EXPERIMENT WITH BEANS FLOUR:
Baking: Use up to 25% bean flour in your gluten-free flour mix to add protein, fiber, and iron.
Thickener: Use bean flour to thicken or cream soups and stews. This is a great way to reduce the fat content of creamy soups. Bean flour has a neutral taste and a creamy flavor that could replace some of the heavy cream in vegetable soups. You can also use bean flour to make a white sauce, as long as you use a mild-flavored flour.
Dip or Filling: Reconstitute the bean flours to make creamy dips and fillings for other recipes. Some people use a white bean puree for a dairy-free lasagna filling, there are many recipes for bean dips and bean purees that look divine.
- Beans Flour is high in Protein (for the building and repair of body tissues among other things). About 1/2 cup of beans provides 7 grams of protein, the same amount as in 1 ounce of chicken, meat or fish.
- Beans Flour contains complex carbohydrate for energy and protein. Because of this, beans are digested slowly, which helps keep blood glucose stable, and may curtail fatigue and irritability.
- Beans contains folate (for body tissues that have fast cell production and turnover, such as bone marrow and the intestinal tract). Most beans are about 2 to 3 percent fat, and contain no cholesterol
- Beans also contains potassium (for the proper function of all cells, tissues and organs in the body). Healthy adults need at least 2000 milligrams per day, and 1cup of beans provide over 2296 milligrams.
- Aside from protein, complex carbs and fiber, beans contain a powerhouse of nutrients including antioxidants, and vitamins and minerals, such as copper, folate, iron, magnesium, manganese, phosphorous, potassium and zinc. The Dietary Guidelines for Americans refer to many of these important nutrients as “shortfall nutrients,” meaning most of us aren’t getting enough of them. Beans can help you step up to a more complete plate.