Garbanzo bean flour (a.k.a. Chickpea flour) is one of my newest discoveries and this nutrient-dense food has definitely found a spot on my pantry shelf! I have made pizza, muffins and falafel, all of which have turned out, in my opinion, better than its “insert-other grain” predecessor. Like garbanzo beans, garbanzo bean flour is packed with protein, fiber and iron, among many other nutrients. A 16 oz. bag can be found at many grocery stores including Wegmans, ShopRite and Whole Foods for less than $3. Have I sparked your interest yet? If you are still skeptical about this bean-derived flour, just wait until you see how easy-to-make and tasty the following featured recipe is!
Like with any pizza, the fun is in the toppings. I have made this pizza with truffle oil and Parmesan cheese, pesto and roasted veggies, and tomato sauce and a four-cheese blend. My advice is to load on the vegetables and to be mindful of how much cheese you sprinkle on top. Generally speaking, I would recommend ¼ cup of cheese per serving of pizza. Measure ¼ cup of cheese into your hand for future reference. Another word on cheese; choose a full-fat cheese that has a lot of flavor, think feta, Parmesan, gouda and sharp cheddar. Make sure to avoid low-fat and highly processed cheeses.
Garbanzo Flour Pizza (crust only)
1 cup garbanzo bean flour*
⅔ cup water, room temperature
2 cloves garlic, minced
1 tbsp. Italian seasoning or other seasoning of choice
*I use Bob’s Red Mill
Preheat oven to 400° F. Line baking sheet with parchment paper and spray with oil. Mix all ingredients in medium size bowl, stir until lumps are gone. Pour batter onto prepared baking sheet, making sure to spread mixture out evenly. Bake for 10 minutes, then remove from oven. Add toppings of choice. Return to oven for 8-10 minutes, or until crust is golden and cheese is melted. Remove from oven, garnish with herbs (i.e. basil), and cut into slices. Serve warm.
Serving size: 1/2 pizza
12 grams protein
10 grams fiber
20% DV iron
Here are a few things I have learned along the way:
This pizza is the perfect addition to the weeknight meal cycle. It has less than 10 ingredients (most of which will be toppings), it can be made in less than 30 minutes AND it’s super nutritious! What could be better?
Here’s to a happy and healthy new year with much more fun in the kitchen :)
I am a registered dietitian, licensed nutritionist, foodie, fitness enthusiast, traveler and runner, living in the city of brotherly love. I am passionate about showing my clients how to live a healthy lifestyle, through food and physical activity, while enjoying life and all it has to offer!