 Use Bean Flours
The best beans for making into bean flour are the white beans such as navy, small white, or great northern due to their mild flavor and color, but any bean can be made into flour. Black beans and kidney beans have a much heartier flavor and will go well with baked goods containing chocolate, such as brownies. They can also be used to add color and depth to breads while pumping up the nutritional value. Beans, when paired with grain, especially corn, make a complete protein that is only available to your body when consumed together.
Baking: Use up to 25% bean flour in your gluten free flour mix to add protein, fiber, and iron.
Thickener: Use bean flour to thicken or cream soups and stews, a great way to reduce the fat content of creamy soups. Replace some of the heavy cream in soups or make white sauce with a mild-flavored flour on a 1:1 ratio.
Dip or Filling: Reconstitute the bean flours to make creamy dips and fillings for other recipes. You can make refried beans, bean dips, and hummus all with your bean flour.
How you can use some of the various bean flours:
- Black Bean Flour: Use as part of your baking mix for chocolate cakes and brownies; try adding a small amount to bread recipes to get that dark whole-wheat look. Try our Instant Black Bean Dip Dry Mix or Black Bean Tortilla Dry Mix.
- Fava Flour: Commonly used in gluten free flour mixes along with other bean and grain flours.
- Garbanzo Flour: Frequently used in Indian and Southern European cuisines and does not have to be combined with other flours. Try our Instant Hummus with Flavor Variations.
- Garfava Flour: A mixture of garbanzo and fava flour, garfava flour frequently appears in gluten free baking mixes. Substitute it for the soy flour or any light bean flour.
- Green Pea Flour: Add reconstituted green pea flour to guacamole to lower the fat content and add extra nutrients; use as part of your baking mix for chocolate cakes and brownies; use to thicken soups and stews.
- Pinto Bean Flour: Makes delicious meals as well as baked goods. Try our Instant Refried Beans Mix or Corn Bread with Pinto Bean Flour.
- Soy Flour: Works well in baking mainly because it is so inexpensive.
- White Bean Flour: The mild-flavor of white beans makes this flour ideal for sauces and gravies. It can also be used to thicken soups. Add herbs and spices to reconstituted white bean flour for a flavorful white bean puree. Try our hummus with white beans instead of chick peas for a different taste!
More Bean Flour Dry Mix Recipes
2016, 2017 ©21st Century Simple Living www.21stcenturysimpleliving.com