Can I Make Sourdough with Chickpea Flour
Sourdough bread has long been celebrated for its unique texture, flavor, and fermentation process. But with the rise of alternative flours, many are asking: Can I make sourdough with chickpea flour? Chickpea flour, also known as gram flour or besan, is a gluten-free alternative made from ground chickpeas, and it’s growing in popularity due to its rich nutritional profile. While sourdough is traditionally made from wheat flour, it’s entirely possible to create a sourdough bread using chickpea flour with a few adjustments.
This article explores everything you need to know about making sourdough with chickpea flour, including the health benefits, the challenges, and a step-by-step recipe. By the end, you’ll be ready to create your own gluten-free chickpea sourdough loaf!
If you’re interested in other creative ways to use chickpeas in your cooking, be sure to check out our article on what else can you do with a Ninja Creami for more ideas.
What is Chickpea Flour?
Chickpea flour is made by grinding dried chickpeas into a fine powder. It’s commonly used in Indian, Middle Eastern, and Mediterranean cuisines and is known for its high protein and fiber content. Chickpea flour has a slightly nutty flavor and dense texture, making it an excellent alternative to wheat flour in gluten-free recipes.
Nutritional Benefits of Chickpea Flour:
- High in Protein: Chickpea flour contains around 6-7 grams of protein per 1/4 cup serving.
- Rich in Fiber: It is high in dietary fiber, aiding digestion and promoting fullness.
- Gluten-Free: Perfect for those with celiac disease or gluten sensitivity.
- Low Glycemic Index: Chickpea flour helps regulate blood sugar levels, making it suitable for people with diabetes.
For more information on using alternative flours in recipes, check out our article on is chickpea bread healthy.
Can You Make Sourdough with Chickpea Flour?
Yes, you can make sourdough with chickpea flour, but it requires a few adaptations. Traditional sourdough bread relies on the gluten found in wheat flour to create that classic stretchy dough and airy crumb. Chickpea flour, being gluten-free, lacks the elasticity that gluten provides, so it won’t behave exactly the same way.
However, with the right combination of ingredients, you can create a delicious gluten-free sourdough loaf using chickpea flour. The fermentation process will still take place, allowing you to enjoy the tangy flavor and gut-health benefits of sourdough.
The Fermentation Process
At its core, sourdough is a type of bread made from naturally occurring wild yeast and lactobacilli, which ferment the dough. In a traditional wheat-based sourdough, the gluten traps gas bubbles produced by the fermentation process, leading to the airy texture sourdough is famous for. Chickpea flour, being gluten-free, won’t rise in the same way, but the fermentation process will still enhance the flavor and make the bread more digestible.
Benefits of Fermentation:
- Improved Digestibility: Fermentation breaks down antinutrients, making the nutrients in the flour more available to the body.
- Probiotic Potential: Sourdough starters are rich in beneficial bacteria, which can promote gut health.
- Longer Shelf Life: The fermentation process helps preserve the bread, allowing it to stay fresh longer without preservatives.
If you’re new to sourdough, you might also enjoy reading our article on sourdough discard recipes, which offers ideas for using the leftover starter in creative ways.
Ingredients for Chickpea Sourdough Bread
Here’s what you’ll need to make chickpea sourdough:
Ingredients:
- 2 cups chickpea flour
- 1 cup gluten-free all-purpose flour (to help with structure)
- 1/2 cup active sourdough starter (made with gluten-free flour)
- 1 cup water (filtered, room temperature)
- 1 tablespoon olive oil (for added moisture)
- 1 teaspoon salt
Optional Ingredients:
- Herbs like rosemary or thyme for extra flavor.
- Seeds such as sesame or sunflower to sprinkle on top.
You can also explore using baking soda or powder in recipes to achieve the right balance of leavening.
Step-by-Step Guide to Making Chickpea Sourdough
Step 1: Prepare Your Sourdough Starter
If you don’t already have a sourdough starter, you’ll need to make one. Use a gluten-free flour like brown rice or a gluten-free all-purpose mix to keep your starter free from gluten. Mix equal parts water and flour and feed it daily for about a week until it becomes bubbly and active.
Step 2: Mix the Dough
In a large mixing bowl, combine the chickpea flour, gluten-free flour, and salt. In a separate bowl, mix the water and olive oil. Add your sourdough starter to the wet ingredients, then slowly mix the wet ingredients into the dry ingredients. Stir until a sticky dough forms.
Step 3: Bulk Fermentation
Cover the dough with a clean towel and let it sit at room temperature for 6-8 hours. During this time, the sourdough starter will ferment, adding that classic sour flavor to your bread. Due to the lack of gluten, the dough won’t rise as much as traditional sourdough, but you’ll still notice some bubbling and expansion.
Step 4: Shape the Dough
Once the dough has fermented, gently shape it into a loaf. Because chickpea flour doesn’t have the same structure as gluten-containing flours, the dough will be more delicate. Use a loaf pan to help it hold its shape.
Step 5: Proofing
Allow the shaped loaf to proof for another 1-2 hours. During this time, the dough may rise a bit more, but the texture will remain denser compared to traditional sourdough.
Step 6: Bake the Bread
Preheat your oven to 375°F (190°C). Place your loaf in the oven and bake for 35-40 minutes, or until the top is golden brown and firm to the touch. Let the bread cool completely before slicing.
Variations of Chickpea Sourdough Bread
Herb and Garlic Chickpea Sourdough
For a more savory option, add minced garlic and fresh herbs like rosemary or thyme to the dough before baking. This creates a fragrant, flavorful bread that pairs perfectly with olive oil and balsamic vinegar.
Seeded Chickpea Sourdough
For extra texture and nutrition, sprinkle seeds like sesame, sunflower, or pumpkin on top of the loaf before baking. This adds a crunchy layer to the crust and boosts the fiber and healthy fats in the bread.
Sweet Chickpea Sourdough
If you prefer a sweeter bread, try adding a bit of honey or maple syrup to the dough. You can also mix in dried fruits like raisins or apricots for a unique take on sourdough.
For more inspiration on how to tweak bread recipes, check out our 4-ingredient banana bread recipe for a simple yet delicious bread recipe.
Health Benefits of Chickpea Sourdough
Gluten-Free
Chickpea sourdough is naturally gluten-free, making it a safe and healthy choice for those with celiac disease or gluten intolerance. Be sure to use a gluten-free sourdough starter and all-purpose flour to maintain this quality.
High in Protein and Fiber
Chickpea flour is rich in both protein and fiber, making this bread more filling and nutritious than many traditional bread varieties. The added protein helps support muscle growth, while fiber aids in digestion.
Low Glycemic Index
Because chickpeas have a low glycemic index, this bread won’t cause spikes in blood sugar levels, making it suitable for people with diabetes or those trying to manage their blood sugar.
Serving Suggestions
Chickpea sourdough can be enjoyed in a variety of ways:
- With Hummus: Double up on the chickpeas by serving chickpea sourdough with a side of homemade hummus.
- Avocado Toast: Spread mashed avocado on top of toasted chickpea sourdough for a nutritious breakfast.
- As a Sandwich Base: Use chickpea sourdough for sandwiches, pairing it with fresh vegetables, grilled chicken, or roasted tofu for a filling and healthy meal.
Can I make sourdough with chickpea flour? Absolutely! While chickpea flour behaves differently than wheat flour, you can create a delicious, gluten-free sourdough bread by adapting the recipe. This unique bread offers plenty of nutritional benefits, including high protein and fiber content, as well as being easier to digest due to the fermentation process.
Whether you’re gluten-intolerant, vegan, or just looking to try something new, chickpea sourdough is a great way to enjoy the tangy flavor of sourdough while reaping the benefits of chickpea flour. If you’re eager to explore more gluten-free bread recipes, be sure to visit our article on chickpea bread for more tips and ideas.
