Cooking With Bean Flour

Give your recipes a nutritional boost by cooking with bean flour. Order dried beans direct from the farm at 21st Century Bean.

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What is Bean Flour?

Naturally gluten-free and high in protein, bean flours are made by milling dried whole beans of just about any variety. Beans are one of nature’s most healthy foods, providing ample vitamins, minerals, protein, and fiber — so, finding ways to incorporate more beans into your diet is a good idea. Unfortunately, beans often don’t generate the same kind of excitement as, say, chocolate cake. Luckily, with bean flour, you truly can have your cake and eat it too.

That’s because bean flours are extremely versatile. They can be used to make baked goods (like chocolate cake), dips and spreads, or as a thickener for soups and stews. If you’re tired of eating the same old bean recipes, try incorporating bean flour into some of your dishes for added nutrition.

Most common types of bean flours:

  • Black bean flour
  • Garbanzo bean (chickpea) flour
  • Pinto bean flour
  • Fava bean flour
  • Navy bean flour
  • Mung bean flour
  • Pea flour
black-beans

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How To Make Your Own Bean Flour

Making your own bean flour is a very simple process. Start by choosing the type of bean you want to use. Then, all you need is a blender and an air-tight container. Divide the beans into small batches and then grind them on high for 30 seconds to one minute. Empty the bean flour into an airtight container and store it in a cool, dry place for up to six months, or one year if kept in the refrigerator.

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Baked Goods

Don’t feel guilty the next time you want to reach for a muffin, cookie, or piece of cake. Instead, bake your own “better for you” version using dried bean flour. Keep in mind that most times you won’t want to do a one-for-one swap with wheat flour as bean flour will significantly change the taste and texture. However, you can find hundreds of recipes that will show you just the right combination of bean flour plus other ingredients to create mouth-watering foods you’ll feel good about eating.

Dips and Spreads

Use bean flour for a fast and easy way to make a healthy dip or spread for a fraction of the cost of store-bought. Just add hot water, salt, and spices to black bean flour to make your favorite dip for tortilla chips. Or, make your own hummus using garbanzo flour, water, tahini, lemon juice, and spices. Use your dip as an accompaniment for chips or vegetables, as a spread for sandwiches, or just enjoy it right off the spoon.

dip
Image of flour in a jar

Thickener

Do you love the flavor and texture of hearty cream-based soups but avoid them because of their fat and calorie content? Now you can create hearty soups that are rich and satisfying using bean flour instead! Known for its natural thickening ability, bean flour not only provides the texture you’re looking for, but it gives soups, stews, and even sauces and gravies a healthy punch of protein without added gluten, fat, or cholesterol.

Choosing the Right Bean Flour For the Job

 

If you’ve never used bean flour before, it’s important to get a basic understanding of the differences between types, and which ones will work best in the recipe you want to make. The high protein and fiber content in bean flours may alter the texture of baked goods so start out small and just replace a portion of the wheat flour the recipe usually calls for. Not sure where to begin? If you’re new to gluten-free, bean flour baking, it’s best to just start with a recipe and follow it. You can find a variety of delicious recipes right here, on our website, or by visiting the 21st Century Bean Pinterest page.

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21st Century Bean is your resource for all-things-beans from the people who know them best — the farmers. Our company is owned by the very people who grow the highest quality beans all across America. When you choose to buy from us, you can be certain that you’re getting a superior product.

If you’re interested in cooking with bean flours, there’s no better way to do it than to buy the best dried beans and then grind them yourself. For a large variety of popular and lesser-known varieties, shop 21st Century Bean today.

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