Bean Flour is an excellent gluten free different for flour or starch when utilized in a recipe. It’s wholesome, filled with fiber, and might simply be made if you want it.
Making and Utilizing Bean Flour
Bean flour may be obtained in many various methods. You will discover it at a pure meals retailer, order it from Amazon, order it from Azure Standard, or you’ll be able to even mill your personal.
After all, milling your personal, is by far essentially the most cost-effective manner, should you already personal a grain mill.
My mill attachment is on a Champion and it’s able to milling beans, so that is what I take advantage of. You will discover a big choice of grain mills at Pleasant Hill Grain. Whether or not you might be shopping for dried beans and grinding them or shopping for the flour already floor, it’s a staple that I preserve readily available.
Dried beans are an important supply of wholesome minerals, nutritional vitamins, dietary fiber, magnesium, and are excessive protein which makes them a staple in each frugal pantry.
Methods to Use Bean Flour
Bean flour is greatest used as a thickener in your favourite soups or stews.
It can be used as a thickener in do-it-yourself sauces, giving them a better nutrient quantity versus including components resembling corn starch.
Bean flour can change among the flour in a recipe for cookies, muffins, or different fast baked items. Remember to use not more than a 1:3 ratio when subbing in bean flour for normal flour. (When changing 1 cup complete wheat flour, use 2/3 cup complete wheat and 1/3 bean flour.)
You possibly can reconstitute the beans within the flour to make creamy refried bean dishes and dips.
Bean flour makes nice flatbreads, pizza crusts, and different hearty meals.
Tips about Making Bean Flour
To make bean flour, all it’s worthwhile to do is run your dried beans by means of a grain mill attachment. Not all grain mills are geared up to deal with one thing as massive as beans so double-check your guide earlier than attempting.
In case you are involved with the cleanliness of the beans, you’ll be able to rinse them first, simply remember to dry them utterly earlier than operating them by means of the grain mill.
Don’t use kidney beans to make bean flour.
I retailer my bean flour within the fridge, simply to extend its life and preserve it contemporary. You could possibly additionally retailer extras within the freezer for long term.
Whenever you run your flour by means of your grain mill, guarantee that it’s popping out as a fantastic powder. You don’t desire a gritty paste if you reconstitute or add liquids to it.
In case you grind up a white sort of bean (small navy, garbanzos, or lima), you’ll get a white-looking flour. This flour is great for thickening soups or making your personal “cream” soups.
I’ve a recipe for you right here on making a Chicken/Rice Crockpot Soup that makes use of the bean flour because the thickener. It’s glorious for this function. You can too make up any “cream” soup utilizing the white bean flour. Right here is the recipe.
Cream Soup Utilizing Bean Flour
- 2 cups inventory (this may be hen, vegetable, or beef inventory)
- 1/3 cup white bean flour
Place inventory in a saucepan and add in bean flour, mixing with a whisk. Simmer on low till thickened. Makes the equal of two cans of cream soup. This flour can be utilized immediately or may be cooled and refrigerated and utilized in any recipe calling for “cream of” soup.
- In case you use hen inventory, this might be similar to Cream of Rooster Soup.
- In case you are needing Cream of Mushroom, you should utilize beef inventory and add in small items of mushrooms.
- For some other cream soup, like Cream of Celery, you should utilize vegetable or hen inventory and add in small items of diced celery.
It is extremely versatile and may be switched up in line with your tastes and want.
Dried Pinto Beans
Only in the near past I’ve additionally found utilizing the dried pinto bean, additionally. These may be additionally floor into flour and used as prompt refried beans. I discovered this recipe within the Country Beans cookbook. You need to use the beans in a one-to-one ratio, however it will produce a thicker consistency. I take advantage of this recipe:
- 1 cup water
- 3/4 cup pinto bean flour
Deliver water to a boil and whisk in bean flour. Cowl and prepare dinner 5 minutes, stirring.
This recipe can be utilized rather than your “canned refried beans” that you just purchase within the retailer. You need to use it for burritos, or taco dips (with taco seasoning) or wherever it requires refried beans.
I’ve additionally used the pinto bean flour in making a taco dip. I used the recipe above after which I added in taco seasoning to style. Unfold the cooled bean/spice combination onto a big platter. Add a layer of bitter cream and a layer of salsa. Shred up lettuce and cheese so as to add on prime. Serve with tortilla chips.
You are able to do the identical factor with black beans to make “refried black beans” or a scrumptious black bean dip.
Dried Black Bean Flour
Dried Black Bean flour may be made in the identical manner as the opposite flours above, however its makes use of are a bit of totally different. Dried Black Bean Flour is a superb one to make use of in gluten-free baking.
To make use of it in a recipe resembling this one for Black Bean Chocolate Cake, you’ll be able to change each the flour and the beans together with your black bean flour. Simply bear in mind that you’re dropping some quantity with the recipe and it’s possible you’ll must make up for that with one thing else.
You probably have questions on utilizing bean flour, please let me know! I hope that you may be impressed to attempt these, as they’re a superb option to stretch your grocery {dollars}!
Recipes Utilizing Bean Flour
For the second half of this weblog put up, we’re exploring just a few dishes you can also make and use do-it-yourself bean flour because the thickener. These recipes had initially referred to as for flour because the thickener, however bean flour is definitely substituted and offers a more healthy different. (and gluten-free!)
The bean flour that I used as a thickener is from white-type beans (nice northern or lima beans). One other bean that’s good in these recipes can be garbanzo beans which you might have made garbanzo bean flour or chickpea flour from.
There isn’t a bean style or robust taste when including in these as thickeners and it’s by no means lumpy, however reasonably very easy. These recipes are each made within the crockpot, however in all probability might be made on the stovetop. I simply typically like placing all the things collectively very first thing within the morning after which forgetting about it till time for supper.
Crockpot Rooster Rice Soup
Components
-
6
Tablespoons
butter -
3
Tablespoons
diced onion -
7
cups
hen broth -
2
cups
hen or turkey
cooked, diced -
1
cup
brown rice or wild rice mix -
2
cups
diced carrots -
1/3
cup
white bean flour
Directions
-
Place in crock pot on low for 4 -6 hours or till the greens are tender. Flip to “preserve heat” setting and add in:
-
1 c. milk (can add in additional, relying on consistency that you just like)
-
2 c. shredded cheese
-
Serve when cheese is melted.
Diet Info
Crockpot Rooster Rice Soup
Quantity Per Serving (6 g)
Energy 385
Energy from Fats 180
% Every day Worth*
Fats 20g31%
Saturated Fats 10g63%
Trans Fats 0.5g
Polyunsaturated Fats 3g
Monounsaturated Fats 6g
Ldl cholesterol 58mg19%
Sodium 234mg10%
Potassium 596mg17%
Carbohydrates 36g12%
Fiber 3g13%
Sugar 3g3%
Protein 17g34%
Vitamin A 7533IU151%
Vitamin C 3mg4%
Calcium 47mg5%
Iron 2mg11%
* % Every day Values are primarily based on a 2000 calorie weight loss program.
Crockpot Cheeseburger Soup
Components
-
1
pound
browned hamburger -
3/4
cup
diced onion -
3/4
cup
shredded carrots -
3/4
cup
diced celery -
1
teaspoon
basil -
1/4
teaspoon
parsley -
4
Tablespoon
butter -
4
cups
hen broth -
4
cups
diced potatoes -
1/4
cup
white bean flour -
1/4
teaspoon
pepper
Directions
-
Place in crockpot and prepare dinner on low for 4-6 hours or till all greens are tender.
-
Flip to “preserve heat” setting and add in:
-
8 ounces shredded cheese
-
1 1/2 c. milk (can add in additional, relying on the consistency you want)
-
Serve after cheese has melted. Can add in 1/4 c. bitter cream proper earlier than serving.
Diet Info
Crockpot Cheeseburger Soup
Quantity Per Serving
Energy 431
Energy from Fats 216
% Every day Worth*
Fats 24g37%
Saturated Fats 11g69%
Trans Fats 1g
Polyunsaturated Fats 1g
Monounsaturated Fats 9g
Ldl cholesterol 74mg25%
Sodium 199mg9%
Potassium 1089mg31%
Carbohydrates 33g11%
Fiber 5g21%
Sugar 4g4%
Protein 21g42%
Vitamin A 2986IU60%
Vitamin C 30mg36%
Calcium 58mg6%
Iron 3mg17%
* % Every day Values are primarily based on a 2000 calorie weight loss program.
Questions on Bean Flour
What’s bean flour?
Bean flour is any flour that you just make out of dried beans.
What’s bean flour good for?
Soups, stews, gluten free baking, starch and flour substitutions, simple to make dips and refried beans…the probabilities are infinite!
Are you able to substitute bean flour for normal flour?
You need to use bean flour in a 1:3 ratio, that means should you wanted a cup of standard flour, you should utilize 1/3 cup of bean flour + 2/3 cup common flour within the recipe. (For baking solely)
Are you able to make bread out of bean flour?
You possibly can observe the 1:3 ratio for utilizing some bean flour in a bread recipe. An excessive amount of bean flour will change the style of the bread and make it too dense.
I hope this offers you with some inspiration for utilizing bean flours. They’re a superb substitute for flour used as a thickener in soups or gravies. You probably have questions on utilizing beans or the bean flour, please tell us.
Till subsequent time, Julie
Julie is Merissa’s mother and he or she’s dedicated to residing a frugal and easy life-style. Julie grows her personal herbs in her backyard and enjoys making issues at dwelling. Now you can discover her dwelling treatments and concepts right here at Little Home Dwelling.
This recipe about making bean flour was initially posted on Little Home Dwelling in January 2012 and has been up to date as of October 2022.
