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Protein-Packed Spinach Tortillas!
Incredibly easy to make, packed with protein, and perfect for any kind of wraps or salty breakfast.
Again they don't require a lot of ingredients, so grab the recipe ;)
Take a look at the recipe along with some health benefits from chickpea flour :)
Rich in vitamins and minerals
Chickpea flour is loaded with important nutrients.
One cup (92 grams) of chickpea flour contains:
Calories: 356
Protein: 20 grams
Fat: 6 grams
Carbs: 53 grams
Fiber: 10 grams
Thiamine: 30% of the Reference Daily Intake (RDI)
Folate: 101% of the RDI
Iron: 25% of the RDI
Phosphorus: 29% of the RDI
Magnesium: 38% of the RDI
Copper: 42% of the RDI
Manganese: 74% of the RDI
One cup (92 grams) of chickpea flour packs slightly more folate than you need in a day. This vitamin plays an important role in preventing spinal cord defects during pregnancy.
In one observational study in more than 16,000 women, babies born to women who consumed flour fortified with additional folate and other vitamins had 68% fewer spinal cord defects than those born to participants who consumed plain flour.
The women who used fortified flour also had 26% higher blood folate levels than the control group.
Chickpea flour naturally contains nearly twice the folate as an equal amount of fortified wheat flour.
Plus, it’s an excellent source of several minerals, including iron, magnesium, phosphorus, copper, and manganese.
May reduce the formation of harmful compounds in processed foods
Chickpeas contain beneficial antioxidants called polyphenols.
Antioxidants are compounds that fight against unstable molecules called free radicals in your body, which are thought to contribute to the development of various diseases.
Plant polyphenols specifically have been shown to decrease free radicals in food and reverse some of the damage they can cause in your body.
In addition, chickpea flour is being studied for its ability to reduce the acrylamide content of processed foods.
Acrylamide is an unstable byproduct of food processing. It can be found in high levels in flour- and potato-based snacks.
It’s a potentially cancer-causing substance and has been linked to problems with reproduction, nerve and muscle function, as well as enzyme and hormone activity.
In one study comparing several types of flours, chickpea flour produced one of the lowest amounts of acrylamide when heated.
Researchers also found that using chickpea batter on potato chips decreased acrylamide formation, compared to potato chips that had been treated with antioxidants from oregano and cranberry.
Finally, another study observed that shortbread cookies made with a blend of wheat and chickpea flour had 86% less acrylamide than the same cookies made with only wheat flour.
Has fewer calories than regular flour
Chickpea flour is a great alternative to wheat flour if you’re trying to reduce your calorie intake.
Compared to the same serving of refined wheat flour, 1 cup (92 grams) of chickpea flour has about 25% fewer calories. This means it’s less energy dense.
Energy density and portion size have been studied extensively for their role in weight management.
Researchers believe that maintaining the portion sizes you’re used to while choosing foods with fewer calories is a more effective weight loss strategy than simply eating less.
In a 12-week, randomized study in 44 overweight adults, participants who were instructed to eat more lower-calorie foods lost 4–8 pounds (1.8–3.6 kg) more than those given more complex dietary instructions.
Therefore, replacing wheat flour with chickpea flour may help you cut calories without necessarily changing your portion sizes.
May be more filling than wheat flour
Researchers have theorized for decades that legumes, including chickpeas and lentils, decrease hunger.
A 2014 review of studies noted that including legumes in the diet increased feelings of fullness after a meal by 31%.
What’s more, chickpea flour itself may decrease hunger. Though not all studies agree, some found a relationship between eating chickpea flour and increased feelings of fullness.
One way chickpea flour may decrease hunger is by regulating the hunger hormone ghrelin. Lower ghrelin levels are thought to promote feelings of fullness.
In an observational study in 16 women, those who ate a pastry made of 70% white flour and 30% chickpea flour had lower levels of ghrelin than participants who ate a pastry made of 100% white flour.
However, more research is needed to fully understand the effects of chickpea flour on appetite and hunger hormones.
Affects blood sugar less than wheat flour
Chickpea flour has about half the carbs of white flour and thus may affect blood sugar differently.
The Glycemic Index (GI) is a measure of how rapidly a food breaks down into sugars that can spike your blood sugar.
Glucose, the sugar your body prefers to use for energy, has a GI of 100, meaning it increases your blood sugar fastest. White flour has a GI of about 70.
Chickpeas have a GI of 6, and snacks made from chickpea flour are thought to have a GI of 28–35. They’re low-GI foods that would have a more gradual effect on blood sugar than white flour.
Two observational studies in 23 people combined discovered that eating foods made with chickpea flour kept blood sugar levels lower than eating foods made with white or whole-wheat flour.
A similar study in 12 healthy women noted that whole-wheat bread made with 25–35% chickpea flour affected blood sugar significantly less than both white bread and 100% whole-wheat bread.
However, more and larger studies are needed to investigate the relationship between chickpea flour and blood sugar.
Packed with fiber
Chickpea flour is packed with fiber, as chickpeas themselves are naturally high in this nutrient.
One cup (92 grams) of chickpea flour provides about 10 grams of fiber — triple the amount of fiber in white flour.
Fiber offers numerous health benefits, and chickpea fiber, in particular, has been associated with improved blood fat levels.
In a 12-week study in 45 adults, consuming four 10.5-ounce (300-gram) cans of chickpeas per week without making other dietary changes reduced total cholesterol levels by 15.8 mg/dl. The effect was most likely attributed to the fiber content of the chickpeas.
A similar study in 47 adults found that eating chickpeas for 5 weeks reduced total cholesterol by 3.9% and LDL (bad) cholesterol by 4.6%, compared to eating wheat.
Chickpeas also contain a type of fiber called resistant starch. In fact, in a study evaluating the resistant starch content of several foods, roasted chickpeas ranked in the top two alongside unripe bananas.
Research shows that chickpeas can be composed of up to 30% resistant starch depending on how they’re processed. One analysis found that chickpea flour made from precooked chickpeas contained 4.4% resistant starch.
Resistant starch remains undigested until it reaches your large intestine, where it serves as a food source for your healthy gut bacteria. It has been linked to a reduced risk of several conditions, including heart disease, type 2 diabetes, and colon cancer.
Higher in protein than other flours
Chickpea flour is higher in protein than other flours, including white and whole-wheat flour.
A 1-cup (92-gram) serving of chickpea flour provides 20 grams of protein, compared to 13 grams in white flour and 16 grams in whole-wheat flour.
Your body needs protein to build muscle and recover from injury and illness. It also plays an important role in weight management.
High-protein foods keep you fuller longer, and your body has to burn more calories to digest these foods.
In addition, due to its role in muscle growth, eating adequate protein will help you preserve lean muscle mass, which is especially important if you’re losing weight.
Furthermore, chickpeas are an excellent protein source for vegetarians and vegans, as they contain 8 of the 9 essential amino acids, the structural components of protein that must come from your diet.
The remaining, methionine, can be found in large quantities in other plant foods like baby lima beans.*source
Find the recipe below!
Prep: 5 min
Cook time: 10 min
Level: easy
Servings: 4 large tortillas
Calories per serving: 146 kcal
Find the recipe & nutrition facts below :
Ingredients:
1 cup chickpea flour
1/2 cup flour (or substitute with 1/3 cup tapioca starch and use less water)
2 tbsp defrosted spinach (or use fresh, just dehydrate it for a few minutes on the pan)
1 tsp salt
1 1/2 cups water
Method:
Step 1: In a blender or in a food processor add all of the ingredients and blend until smooth.
Step 2: Preheat a frying pan on medium heat.
Step 3: Pour around 1:4 of the liquid dough on a pan and cook on each side for around 2-3 minutes.
Step 4: Store in a fridge for up to 5 days.