Is chickpea flour suitable for gluten-free?

Yes, gram flour is gluten-free . Gram flour, also called besan, garbanzo flour, or chickpea flour, is made from ground chickpeas, which are naturally gluten-free. Chickpeas also have many names, including garbanzo beans, garbanzo, gram, Bengal gram, Egyptian pea, cici beans, chi chi beans and cece beans.

Chickpeas are a great source of plant-based protein, making them an excellent food for people who don't eat meat or animal products. A 1-cup (164-gram) serving provides about 14.5 grams of protein, which is comparable to the protein content of similar foods like black beans and lentils ( 1 ).

Is chickpea flour anti-inflammatory?

Chickpea flour is also a terrific anti-inflammatory food , as consuming beans has been shown to have anti-inflammatory abilities and protective benefits against cancer — in particular cancer within the digestive tract, including colon, stomach and kidney cancer.

Does chickpea flour raise blood sugar?

By improving feelings of fullness, the study authors say that switching to a cellular chickpea blend in commercial bread recipes could help people stop overeating. As the flour doesn't cause as high a spike in blood sugar levels as normal white flour , it could also reduce the risk of obesity and type 2 diabetes.

Why is hummus not vegan?

Whether homemade or store-bought, a handful of hummus brands may contain dairy products like cheese or yogurt —though it's definitely rare. For example, some brands may sneak parmesan cheese into their pesto-flavored hummus. Sugar is another common ingredient that might make an appearance in commercial hummus recipes.

Is there anything unhealthy about chickpeas?

Raw chickpeas contain toxic substances that do not get digested well. Cooked chickpeas also contain complex sugars, fermentable oligosaccharides, disaccharides, monosaccharides, and polyols, which can be difficult to digest and are not completely absorbed by the intestines.

Do chickpeas spike blood sugar?

Chickpeas can positively impact your high blood sugar due to their low GI, high fibre and protein content. However, consuming legumes as part of a balanced meal is essential, as excessive consumption or high-GI ingredients added to chickpea recipes can raise your blood sugar levels.

Can I replace gluten-free flour with chickpea flour?

Muffins, Cookies, and Quick Breads Though you can mix it with other flours (gluten-free or regular) to add complexity in flavor , chickpea flour is sturdy enough to do the heavy lifting in baking all by itself. Try a 1 to 1 swap for flour in blender muffins, pumpkin bread, or sunflower butter breakfast cookies.

Can I substitute chickpea flour for wheat flour?

You can usually substitute half the amount of plain flour in a recipe for chickpea flour . But, be warned, it can suck up a lot of moisture, so it may not be right for every recipe – especially if you're making a cake or bread.

Is chickpea flour healthier than all purpose flour?

Chickpea flour is full of healthy nutrients . It's a great alternative to refined wheat flour, as it's lower in carbs and calories yet richer in protein and fiber. Research suggests that it may have antioxidant potential and could decrease levels of the harmful compound acrylamide in processed foods.

Chickpea Tacos | Meatless, Gluten-Free Recipe

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4.95 from 18 votes

These chickpea tacos are the ultimate low-effort, meatless mid-week meal. Packed with flavor and ready in 10 minutes, these tacos are hearty, healthy, and versatile. Plus, this recipe is gluten-free, dairy-free, protein-rich, vegan, and utterly enjoyable!

A Quick And Flavorful Mid-Week Meal

Taco Tuesday’s are more like ‘tacos every day’ in my household. It’s probably no secret that my love of vegan Mexican recipes is … profound! Hearty, healthy, and packed with flavor – what’s not to love? These chickpea tacos (aka garbanzo bean tacos) are no different.

Meatless tacos are the perfect answer to a quick, low effort, healthy, yet satisfying mid-week meal. Not to mention that, due to the versatility of toppings, this is a meal that the entire family can (and will!) enjoy. Even the meat-eaters will be coming back for more!

Plus, vegan tacos have become a go-to of mine for days when I’m not in the mood to spend ages laboring away in the kitchen (yes, I have those days too). And if you’re still not entirely sold on the idea- there are no special tools needed for this recipe, either; just one bowl, a whisk, and a pan!

The Ingredients And Optional Add-Ins

There are three crucial ‘elements’ to the best homemade tacos. The first is the tortillas, the second is the main filling, and the third is the taco toppings!

Tortillas:

I actually use Homemade Gluten-Free Tortillas for all my gluten-free tacos. They require just two ingredients, take less than 15 minutes to make, and are far healthier than many store-bought alternatives (with no preservatives and gums). In fact, with the inclusion of chickpea flour, these tortillas are vitamin and mineral-rich, including copper, folate, manganese, magnesium, and Vitamins B1, B6, etc.

I love to make a large batch of tortillas and keep them stored in the fridge/freezer for whenever the cravings hit. Oh, and If you’re craving something a little different, then you might like my GF Spinach Tortillas), which are also packed with healthy vitamins and minerals.

Vegan Taco Filling:

When it comes to the filling, these gluten-free wraps contain a healthy, wholesome combination of pan-fried chickpeas, green pepper, red cabbage, chopped tomatoes, and avocado chunks. This is then topped with a creamy tahini dressing.

However, plant-based tacos are super versatile when it comes to fillings and toppings, so there are tons of extra add-ins and tweaks that you can make to satisfy everyone’s taste buds.

Optional Add-Ins:

Veggies: Mushrooms, sweet potato, red onion, cauliflower, potato, grilled corn, cucumber, pickled red onion/cabbage, shredded lettuce, etc.
Herbs: Green onion, cilantro, parsley, chives, scallions, etc.
Nuts/Seeds: Pepitas, sunflower seeds, walnuts, cashews, etc.
Extra spices (for the pan-fried veg): Chili powder, garlic, onion, smoked paprika, cumin, etc.
Other: You may also want to crumble over your favorite vegan feta or shredded cheese. Plus, serve alongside some lime wedges, for extra ‘zing.’

For more ingredient swaps and variations, check out the recipe notes section at the end of this post.

The full ingredients list, ingredient measurements, and nutritional information are in the recipe card below.

How To Make Chickpea Tacos

These chickpea tacos can be eaten hot or cold, and I even have a method for oven-baked wraps that I’ll include below for crispier tortillas.

Step 1 – Fry the chickpeas

Place the chickpeas in a pan/skillet with the balsamic vinegar and soy sauce and fry over low-medium heat for around five minutes, stirring frequently.

Step 2 – Chop the veggies

Meanwhile, chop the additional vegetables and avocado. You can optionally lightly fry the onion, green pepper, red cabbage, and tomatoes, or leave raw as I did.

Step 3 – Make the sauce

Prepare the tahini sauce by whisking all the dressing ingredients in a small bowl with a whisk. If you’re using a thick tahini paste, then you may need a little more water to thin it out.

Step 4 – Assemble

If you want warm tortillas, then you can optionally fry them lightly for 1-2 minutes in a skillet or leave in the oven at a low-heat while preparing the fillings. You can then assemble the wraps and either top with any additional /herbs and serve as is or…

For Oven-Baked Tacos:

Fill your tacos with the chickpea filling and press closed. It helps if you have a sauce so that they stay closed – like this Vegan Cheese Sauce.
Once filled, transfer the tortillas to a baking sheet and bake for 10-15 minutes at 410F/210C until crispy. Top with the veggies and eat immediately!

How To Store

Any leftover chickpeas can be stored in an airtight container in the fridge for 3-5 days. Simply reheat in a skillet, as needed.

The fresh vegetables will need to be eaten sooner – best within 1-2 days.

Recipe Notes And Variations

You can use hard taco shells instead of soft ones if preferred.
For your avocado tacos filling, you can either use chopped avocado, whip up a quick, thick guacamole, or even make an avocado cream. To make avo cream blend the avocado with a little lemon/lime juice and water into a creamy consistency.
Feel free to sub out the tahini dressing for some Vegan Sour Cream.
You could sub out the red cabbage for homemade Keto Coleslaw.
You can also use this filling to make a deconstructed taco bowl. Fill a bowl with some leafy greens, the chickpea filling, and optionally some baked/fried tortillas.
You can also use this filling and the tortillas to make chickpea fajitas.
For additional spice, feel free to add some thinly sliced jalapeno peppers.
For an even healthier version, you can omit the GF tortillas in place of lettuce cups.
Though the flavor will vary, you can swap out the chickpeas for other legumes such as kidney beans, white beans, black beans, etc.

Related Vegan Mexican Recipes

Oven-Roasted Vegetable Fajitas
Easy Vegan Tortilla Soup
Mexican Pinto Bean Soup
Easy Instant Pot Refried Beans
Spinach Oven Baked Tacos
Vegan Taquitos

If you give this chickpea tacos recipe a try, I’d love a comment and recipe rating below. Also, don’t forget to tag me in re-creations on Instagram or Facebook with @elavegan and #elavegan – I love seeing your recreations.

Chickpea Tacos

Author: Michaela Vais

Ingredients

6 soft tortillas

Taco filling

1 avocado chopped into cubes
2 tomatoes diced
1 1/2 cups chickpeas canned, drained and rinsed
1 green pepper chopped
1/2 big onion finely sliced
6 tbsp red cabbage finely sliced
1-2 tbsp balsamic vinegar (to roast the chickpeas)
1-2 tbsp soy sauce gluten-free (to roast the chickpeas)
fresh cilantro to taste

Tahini dressing

1/4 cup tahini
1/8 cup (or more) water (to thin out)
2-3 tbsp lime juice or lemon juice
2 cloves garlic finely minced
1-2 tsp maple syrup or agave syrup
1/2 tsp onion powder
1/3 tsp salt or more to taste
1/4 tsp black pepper ground
1/4 tsp ground cumin (optional)
1 tsp hot sauce (optional)

Instructions

Put the chickpeas in a pan/skillet together with the balsamic vinegar and soy sauce. Pan-fry at low-medium heat for about 5 minutes and stir frequently.
Chop your veggies and the avocado. You can lightly sauté the veggies (onion, green pepper, red cabbage, tomatoes) in a pan/skillet for a few minutes with a little bit of oil or leave them raw (like I did).
Mix the ingredients for the tahini dressing in a small bowl with a whisk. If you use a thick tahini paste then you might need more water to thin it out.
Stuff your tortillas with the veggies, the roasted chickpeas and drizzle the tahini dressing on top. Enjoy hot or cold!

Notes

You can use tamari or coconut aminos instead of soy sauce.
Read the blog post for more tips and variations.
The recipe makes approximately 6 tacos. I calculated the nutrition facts for one taco including the tahini sauce, made with my homemade gluten-free tortillas. The numbers will be different if you use store-bought tortillas.

Nutrition Facts

Chickpea Tacos | Meatless, Gluten-Free Recipe - Elavegan (2024)