Gram flour or besan is a special flour variety made up of ground chickpeas. Unlike any other regular flour, it has a prominent pale-yellow colour, and powdery texture that gives out a rich earthy flavour that perfectly complements the savoury, and flavourful dishes made only with the finest herbs and spices of India. The gluten-free gram flour is way healthier than the usual whole-wheat flour with lesser calorie content and more protein-enriched.
The gram flour produces naturally dense and stickier batters compared to all-purpose flour. It can be used like regular flour, but it serves as a healthier substitute option at that.
The Nutritional Content of TRS Gram Flour (Besan)
A 100-gram serving of TRS Gram Flour (Besan) contains:
- Calories: 387 Kcal (1620 kJ)
- (Calories from Fat): 63 Kcal
- Total Fat: 7 grams (11% of DV)
- (Saturated Fat): 1 gram (5% of DV)
- Sodium: 64 mg. (3% of DV)
- Total Carbohydrates: 58 grams (19% of DV)
- (Sugar): 11 grams (44% of DV)
- (Dietary Fibre): 11 grams (44% of DV)
- Protein: 22 grams (44% of DV)
The Benefits of Using Gram Flour (Besan)
- It is rich in vitamins and minerals. One cup (92 grams) of gram flour contains:
- 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
- It can help the process of reducing the harmful composites that you get from eating processed foods.
- It is a great source of antioxidants that help fight the free radicals in your body.
- It has fewer calories compared to regular flour.
- It gives a more solid fullness compared to wheat flour, which made it an even better flour substitute for vegan meals.
- It is rich in fibre.
- It has the highest protein contents among any other flour variants.
Must-try Gram Flour Recipes at Home
- 1 cup of TRS Gram Flour (Besan)
- 1 teaspoon of salt
- 1 teaspoon of freshly ground black pepper
- 4 to 6 tablespoons of olive oil
- ½ large onion, thinly sliced
- 2 teaspoons of chopped fresh rosemary
- Preheat the oven at 450°F (approximately 230°C). If you do not have a designated socca pan, you can use a non-stick pizza pan or a cast-iron skillet, put it in the oven.
- In a mixing bowl, combine the TRS Gram Flour (Besan), salt and pepper, one (1) cup of lukewarm water, and mix well to eliminate lumps. Add 2 tablespoons of olive oil. Let it sit while waiting for the oven to be ready. (You can also allot 12 hours to let your gram flour batter rest.) The consistency must be similar to heavy cream.
- Remove the pan from the oven, pour 2 tablespoons of olive oil covering the surface of the pan, add the onions, and put it back in the oven to cook. Stir once or twice, until the onions are golden brown and softened. (About 6 to 8 minutes) Take out the pan from the oven, add the rosemary, stir well and transfer contents to your gram flour batter, mix and transfer the batter to the pan. Bake in the oven for 10 to 15 minutes.
- As the socca cooks, brush olive oil on top. Once the edges have turned brown, remove them from the oven.
- Transfer to a plate, slice into wedges. Serve and enjoy!