Chickpea flour (besan) packs 22.4 g protein per 100 g dry. Nearly double standard wheat flour. It is gluten-free and central to socca, pakora, and falafel batters. A 49-RCT meta-analysis (Morton et al., Br J Sports Med 2018) found protein benefits for muscle plateau around 1.6 g/kg/day, and besan lifts the protein content of any mixed flour recipe. Weigh the dry flour before mixing.
How should I track Chickpea flour (besan)?
Chickpea flour (besan) is high in magnesium. When tracking Chickpea flour (besan), the dry-vs-cooked distinction is critical. Legumes absorb roughly 2–3 times their weight in water during soaking and cooking, so 100 g dry becomes 250–300 g cooked. Always check which form the nutrition values refer to. A meta-analysis of 43 RCTs (Reid-McCann et al., Nutr Rev 2025) found plant protein matches dairy for muscle outcomes — so tracking precision matters just as much here. If you use canned legumes, drain and rinse to reduce sodium by about 40%. Weigh on a kitchen scale for the most reliable count.