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Chickpea Flatbread

2021-01-22 17:35:35
Flatbread made from chickpea flour is a classic in southern France and adjacent areas of Italy. In it's “pure form” only four ingredients are used: chickpea flour, water, salt and olive oil, an amazingly simple but delicious addition to the cuisine.

Chickpeas are also a great source of nutrition. They're very high in fiber, provide a decent amount of protein, low in fat and naturally low in sodium.

The recipe presented here is not a whole lot different than the multitude available on the internet. While the technique isn't hard to master it's easier to get there carefully following the recipe's guidance. We've found it best to measure ingredients like flours by weight, so that's how it's specified below. Of course using volume is perfectly OK, just not as consistent which can make a difference. Fortunately good kitchen scales have become very affordable, so no reason not to have one.

While great all by itself, flatbread makes an excellent base for many dishes. We're particularly fond of building flatbread pizzas out of leftovers in the fridge. Kind of like have a cooking show episode in your own kitchen, not a bad way to live vicariously.

Ingredients:

  • chickpea flour 120g (1 cup)
  • salt 1/2 tsp
  • turmeric (optional) 1/2 tsp
  • garlic powder (optional) 1/4 tsp
  • water 240g (1 cup)
  • olive oil 1 tsp
  • olive oil (for frying) 2-3 tsp
  1. Measure out the chickpea flour into bowl. Add the salt and if using, the turmeric and garlic powder.
  2. Add water and oil. Mix thoroughly with a whip until makes a smooth cream-like consistency. (Many recipes call for resting the batter for30 min or longer but we haven't found it necessary.)
  3. Heat a 9-10 inch skillet over med-high heat. (A hard-surface non-stick pan can be a real benefit.)
  4. Measure out batter for one flatbread, about 180-185g or ~5 oz by volume.
  5. When the pan is heated put in a teaspoon or so of oil to coat the pan.
  6. Add the batter quickly, typically it begins to cook at the edges progressing toward the center.
  7. After 3-5 minutes the top surface becomes less glossy. Using a small heat-proof spatula lift the edge all around. Then with a larger, flexible spatula turn the flatbread. The first side should be dark brown but not burnt.
  8. Give it another 3-5 min then remove the flatbread placing on a rack to cool.
  9. The flatbread may be served immediately. Otherwise let it cool to room temperature and store in refrigerator.
  10. Reheat in oven or microwave. The microwave gives a soft, pliable quality to the reheated product.
Measuring flour is tricky because the finely divided particles tend to compact. Measured by volume the actual amount of flour can be quite a bit different one time to the next. Weighing flour assures having an accurate and consistent result.

Pan construction has a big effect on cooking performance. Uniform heat distribution is a key to good results, so in general heavier pans work better. Traditionally copper, cast iron or carbon steel have been preferred, though multi-layer stainless steel and some coated aluminum pans produce good results.

The size of the cooking surface is more important than size at the rim. An inside bottom diameter 7¼-8in (18-20cm) is about right. Regularly using the same pan for making flatbread is a good idea. When starting out hard-coated non-stick surfaces can help ease the “learning curve”.

The recipe makes 2 flatbreads. For more amounts can be scaled to any manageable proportion.

Categories: chickpea legumes "side dishes"

About Thinair Recipes

Recipes developed with low-sodium diets in mind—so easy to use!

Here's a quick guide:
Recipes have one or more “boxed” ingredient lists grouped with step-by-step instructions, for example:

  • garlic, chopped 3 cloves
  • chicken stock 2 cups
  • ...other ingredients...
  1. Saute garlic in oil until soft.
  2. Add chicken stock to pan...
  3. ...next step...

Ingredient boxes show what you'll need for the numbered steps. Not too complicated!

BTW “salt” in our recipes refers to salt substitute, i.e., potassium chloride, KCl. (Since KCl may not be healthy for some people, ask your doctor if it's OK for you to use it.)

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