New high-quality alternatives to wheat flour have long been on the shelves of both huge chain markets and small stalls in residential areas. Humanity is increasingly concerned about its own health, monitors physical activity, and is afraid of obesity, early aging and chronic diseases. In pursuit of eternal youth, we have long replaced sunflower oil with coconut oil, and milk chocolate with dates, and next is pea flour instead of wheat flour.
What exactly is pea flour and does it make sense to replace a classic and already loved product with it?
general characteristics
Peas are a genus of herbaceous plants (legume family). It is one of the most common beans in the world, and production of the crop annually amounts to thousands of tons.
They learned to grow peas even in conditions of weightlessness (as part of an experiment at the Institute of Biological Problems of the Russian Academy of Sciences in 2005-2006).
Almost all culinary cultures on our planet contain peas. It is crushed, pureed, consumed raw, unripe or heat-treated.
How did pea flour appear?
The ancient Greeks began using legumes for culinary practices in the 6th century BC. Later, the Chinese, Indians, Africans, and in the 17th century Europeans became familiar with the plant. The people of Great Britain still have a special passion for peas and their derivatives. It was there that the selection of sweet pea varieties first began, and the product itself became the main highlight of the national cuisine. Americans show no less love for culture. The third US President, Thomas Jefferson, grew more than 30 varieties of peas in the garden of his own estate. Of course, a whole armada of gardeners helped the high-ranking politician, but the fact remains that peas are held in high esteem by citizens of developed countries.
Pea flour came into use simultaneously with the legume crop itself. The peas were thoroughly washed, dried, then ground into fine crumbs. This crumb was used not only in cooking, but in medicine and cosmetology of that time. Some ate whole spoons of pea flour on an empty stomach to improve metabolism, others diluted the mixture in water/milk/vegetable juice and applied it to the face as a mask. Another extravagant way to use ground peas is fishing. Experienced fishermen claim that balls made from hemp oil and pea flour are the best bait for freshwater fish.
Modern use of the ingredient
Bean flour is used by adherents of a healthy diet, patients with diseases of the gastrointestinal tract and those losing weight. The component quickly replenishes the lack of vitamins/nutrients, promotes long-term saturation of the body, helps bring weight to the desired level and improves overall health. An additional advantage of the product is the price - pea flour is no more expensive than high-quality wheat flour.
You can make your own flour at home. You need to have on hand about a kilogram of fresh/frozen peas, a quality chopper (even a coffee grinder will do) and 10 minutes of time.
Prepared from pea flour:
- pasta;
- sweet confectionery;
- bread;
- vegetable cutlets;
- breading;
- falafel (balls made from bean flour, deep fried with spices and herbs).
Cooking tip: To organically introduce a new food into your diet, use gradual introduction tactics. At the first stage, replace 10-20% of wheat flour with pea flour, taste the taste, decide on the consistency and accompanying ingredients. Gradually increase the dosage until you can replace unhealthy white flour with a healthy alternative. Taste buds will easily perceive a change in food priorities, and the body will increase productivity significantly.
The unique taste of pea flour goes harmoniously with both salty and sweet dishes. The peas enhance the spice/sweetener flavor and create a whole new flavor combination that could easily be restaurant level. Another important characteristic of the product is its structure. Flour does not absorb vegetable/animal fat at all during frying, which has a positive effect on the calorie content and quality of the dish.
Chemical composition of raw beans
After processing, the chemical composition and energy value of the finished product undergoes some changes.
Particular attention should be paid to the quality of vegetable protein in flour. Nutritionists compare its nutritional value and degree of digestibility with lean varieties of meat. The concentration of vitamins and minerals in bean flour often exceeds that of meat products. Moreover, plant protein is absorbed much faster, easier and more efficiently by the human body, compared to components of animal origin.
Useful properties of the product
Lysine
Lysine (C6H14N2O2) is an essential acid that is part of most proteins.
In the absence of lysine, tissue growth and regeneration and sufficient production of antibodies/hormones/vital enzymes become impossible. The amino acid provides protection against viruses, including the human papillomavirus.
According to the results of a 2003 study, “The effect of dietary lysine deficiency on the immune response to Newcastle disease vaccination in chickens,” a lack of lysine causes immunodeficiency conditions.
Why the component is useful:
- harmonizes the composition of blood serum;
- prevents blockage of arteries, pathological conditions of the heart and blood vessels;
- replenishes energy balance and increases performance;
- improves appetite;
- accelerates the growth process and the recruitment of high-quality muscle mass.
Lack of lysine is characterized by irritability, hemorrhages in the eyeball, diseases of the reproductive system, weakness, loss of hair/nails, anemia and poor health.
The required daily dosage of lysine for an adult is about 2-3 grams.
Cellulose
Fiber is the rough part of plants that is not digested or absorbed by the body. The component is found exclusively in plant products and is vital for maintaining human health.
Peas contain two types of fiber: soluble and insoluble. The first type is responsible for preventing pathologies of the heart and blood vessels, diabetes, obesity and cancer. Soluble fiber creates favorable conditions for the development and nutrition of the so-called “good” microbiome. As soon as fiber enters the body (along with pea flour), it immediately takes on the consistency of a liquid gel and literally spreads throughout the gastrointestinal tract.
100 grams of peas can contain from 8.8 to 14 grams of fiber (depending on the type and degree of processing).
Insoluble fiber speaks for itself. It is involved in the movement of food through the esophagus, promotes the regular functioning of the digestive system, and releases harmful heavy elements and toxins. The component is also responsible for normalizing stool and a feeling of lightness in the abdominal cavity.
What else is the component useful for:
- normalization of blood glucose levels;
- decrease in cholesterol concentration;
- reducing the rate of absorption of foods, which prolongs saturation;
- protection against pathologies of the cardiovascular system, intestinal/breast cancer;
- combating irregular bowel movements;
- reduction of body fat (occurs naturally, without harm to the body);
- cleansing the skin and minimizing rashes;
- normalization of hormonal levels.
pH value
Acid-base balance directly affects human health. Doctors say that all diseases arise only in an acidic body, but in an alkaline body the risk of developing pathogenic bacteria is practically eliminated. An indicator of the acid-base balance is the pH level - the hydrogen indicator. If the pH level is 7, then the body is in a neutral environment, if from 0 to 6.9 - in an acidic environment, if from 7.1 to 14.0 - in an alkaline environment.
For the majority of the modern population, this balance is shifted to an acidic environment - hence illnesses and constant malaise. pH levels are affected by stress, environment, eating habits and poor quality water. To stop excess acid, you need to consult a doctor and introduce a large amount of alkalizing foods into your diet. These include peas and their derivatives.
A healthy adult's diet should consist of 60% alkaline foods and 40% acid-forming foods. Before changing your own menu, consult your doctor. Submit your saliva for analysis to determine your acid-base balance, wait for the results and follow your doctor’s individual recommendations.
Use of the component in cooking
Protein flour is rarely used in mass production. It can only be found in local organic establishments or on the menus of expensive restaurants. The component itself is maximally available both on the Internet and on the shelves of the nearest supermarket, so it is most rational to use flour in home cooking. Mix the component with other types of flour (wheat, buckwheat, corn), create new unique flavor combinations and don’t forget to experiment with benefits for your family.
Quick recipe for Indian pea and tomato fritters
We will need:
- pea flour - 10 tablespoons;
- whole grain wheat/corn/oat/buckwheat flour - 5 tablespoons;
- tomato - 1 piece;
- garlic - 1 clove;
- chopped ginger - 1 teaspoon;
- turmeric - 1 teaspoon;
- greens to taste.
Preparation
Mix flour and dry spices in a deep container. Stir thoroughly, then gradually pour cold water into the container in a thin stream. Add water until you get a thick dough for making pancakes.
In a blender, puree the tomato into tomato paste and add it to the container with the dough along with the chopped herbs. The pea flour and optional flour mixture should swell and become soft. The dough should not be light. Achieve the most elastic and pliable consistency by adding liquid and dry ingredients (tomato paste, cold water, flour).
Form pancakes and fry on both sides in a non-stick frying pan or with a drop of vegetable oil for frying. The prepared dish can be an excellent option for a healthy breakfast or snack.
Use of the component in cosmetology
Various cosmetics for the face, body and hair are prepared from pea flour. Traditional medicine claims that a month's course of poultices and masks made from pea flour can smooth out wrinkles, regulate sebum oiliness and nourish the skin. The effect for hair and body is identical - hydration, nutrition, UV protection and stunning smoothness.
Flour is diluted in essential and base oils, milk, honey or plain water, then applied to the face/body/hair and wait for the winning result. Dermatologists claim that the modern cosmetology industry eliminates any home manipulation and provides a comprehensive care effect without additional procedures. If the ratio of components is incorrect, you can cause the exact opposite effect: provoke a rash, redness, itching, exacerbation of acne or the formation of scar tissue.
For any skin problems, you should contact a specialized specialist. If the skin does not bother you, then there is no need to experiment on yourself. Use high-quality care that is tailored to the individual characteristics of your skin and leave pea poultices in the past.
Contraindications to use of the product
Contraindications to the use of pea flour include individual intolerance and diseases of certain body systems. Peas and its derivatives must be limited in case of gout, acute stage of nephritis and inflammatory processes in the abdominal cavity. Also, the diet must be cleared of legumes in case of poor circulation and flatulence. In case of such pathologies, the patient should be examined by the attending physician. The doctor, based on the patient’s condition, periodically adjusts the diet and introduces/excludes new food components. Ask your doctor about the permissible amount of pea flour and periodically treat yourself to your favorite dishes.
Ecology of consumption. Food and drinks: The benefits of this flour are not limited to dietary properties and the absence of gluten...
Pea flour has inherited the beneficial properties of the peas from which it is produced. It is a valuable dietary product and at the same time a substitute for wheat flour for patients with celiac disease.
It is used to prepare casseroles, puddings, and is used to make bread and buns, which taste in no way inferior to traditional wheat products, but are healthier and safer for the figure.
Nutritional value
The nutritional value of peas, and therefore pea flour, surpasses most vegetables. It contains up to 6.7% vegetable protein and about 15% carbohydrates, of which 6% are sugars. The product is a record holder for the content of amino acids and proteins necessary for humans. Peas are also rich in nitrogenous compounds, vitamins C, B1, B2, B6, PP, D, E and K, potassium, calcium, phosphorus and sodium.
The protein component is similar to meat and dairy, so peas and their derivatives are often compared to meat. The main differences between the plant-based version are the absence of cholesterol and the relatively low price.
Calorie content of pea flour: 71 kcal per 100 g of product.
What's the benefit?
Flour obtained from peas has a number of useful properties:
Is natural source amino acids such as threonine and lysine– they are vital for the functioning of our body.
Selenium, which can be found in large quantities in peas (the exact numbers depend on the region of growth), has antioxidant properties and protects human cells from the effects of free radicals and carcinogens.
Vegetable protein as part of the product it is much better absorbed, without straining the gastrointestinal tract and without having the negative impact that meat products are capable of.
Flour obtained from peas Provides the body with energy, increases the body's performance and endurance.
With regular use, heart function improves, the risk of developing hypertension and myocardial infarction is reduced, and the formation of blood clots in blood vessels is prevented.
Characterized by delicate diuretic and choleretic effects.
Compounds included in the product improve metabolism and prevent the deposition of subcutaneous fat. Regular use is recommended for those who are overweight or simply watching their figure.
To improve brain function and “feed” nerve cells people with mental work should take 1 tsp before meals. pea flour.
Thanks to its high fiber content it helps cope with constipation and other problems that arise during the digestion or absorption of food.
Compresses with pea flour used for local healing of wounds and abscesses on the skin.
May be included in therapeutic nutrition plan for endocrine diseases.
Thanks to the high content of vitamins, baking with such flour will be useful for vitamin deficiency.
Successfully used in cosmetology. It has a beneficial effect on both skin and hair.
Gluten Free Miracles
Since pea flour does not contain gluten, it can be used in the diet of people suffering from celiac disease– a disease associated with intolerance by the human body to wheat protein (gluten in cereals).
Patients suffering from this (often hereditary) disease can eat not only porridges and soups based on peas, but also various baked goods made from pea flour: bread, buns, pies.
What's the harm?
No obvious harm was found when consuming pea flour within reasonable limits during medical studies.
But there is a small list of contraindications:
1. Tendency to flatulence and fermentation processes in the intestines. To prevent this, it is recommended not to overuse peas and their derivatives. When preparing dishes, it is recommended to add fennel and dill (fresh, dried or in seed form) to reduce the gas-forming effect. Also, you should not wash down dishes made from pea flour with cold water.
2. Presence of gout or other kidney diseases. This is due to the content of purines in peas, which contribute to the accumulation of uric acid in the body. It is better for patients to reduce the consumption of such flour to a minimum so as not to aggravate the symptoms.
3. Exacerbation of pancreatitis, gastritis or stomach ulcers. A large amount of fiber provides additional stress on the stomach, so in case of acute conditions of the digestive system, it is better to avoid pea flour until complete recovery.
According to a 2013 study in the American Journal of Kidney Diseases, too much protein in the diet can lead to impaired kidney function, even in healthy people. Therefore, experts advise maintaining a balance and not exceeding the percentage of proteins in the menu equal to 10-35%.
How to cook at home?
You can buy pea flour in almost every supermarket. But if you haven’t found it or have doubts about the quality of store-bought products, you can make it yourself.
1. Choose good dry peas, wash, sort if necessary and be sure to dry. It is better to do this on paper or a piece of fabric, laying out the peas in one layer. Newspaper cannot be used in this case, since legumes easily absorb harmful substances from printing ink.
2. For grinding beans You can use a coffee grinder, mortar or meat grinder. The choice of device depends on what result you ultimately want to get. To obtain delicate and soft premium flour, an electric coffee grinder is suitable. A hand grinder or meat grinder will produce a coarser grind. As for cooking “the old fashioned way,” that is, in a mortar, you will need a lot of strength and patience.
3. The resulting powder place on a piece of white cloth with a layer of no more than 2 cm. Leave in a dry room to dry. It is necessary to stir from time to time to ensure uniform removal of moisture. After drying, the pea flour will become a little lighter and will easily come off your hands.
For storage A paper bag or fabric bag is suitable. Homemade product should be kept in a dry place. Before use, pea flour, like any other, must be sifted.
Pea jelly
The most famous dishes made from pea flour are soups or purees. But perhaps the most useful is jelly.
Due to its enveloping properties, it has a beneficial effect on the condition of the gastrointestinal tract, protecting the mucous membrane and improving digestive processes. This unusual drink can protect the intestines from dysbiosis, as well as remove toxins and lead salts from the body.
Preparation:
1. Prepare jelly in the same way as any other, but use pea flour instead of starch. To do this, slowly pour cold water over it and mix thoroughly so that no lumps form.
2. Afterwards, the mixture is put on the fire and brought to a boil, stirring constantly so that the flour does not stick to the walls of the pan and does not burn.
3. Even at the preparation stage, salt and spices are added to the drink to taste.
4. When the mass thickens, remove the jelly from the heat.
You can serve pea jelly in portioned molds as an independent dish or, cut into small pieces, with fresh herbs, fried onions and mushrooms.
You can make a huge number of tasty and healthy dishes from pea flour. Among them: soups, porridges, jelly, pates, pancakes, pancakes, bread, pies, puddings, vegetarian cutlets, lean noodles and much more. Choose! published
Several times the question arose about how to prepare a similar sausage from pea flour. I immediately wanted to try this option and tell you, but as always, I hesitated for a long, long time. I put it off, found some urgent things to do, and gave preference to new recipes. And bags of pea flour languished in the kitchen cupboard, showing me their green side with silent reproach at every opportunity.
Finally, I gave in, found time and prepared a pate of pea flour with sweet pepper based on the old recipe, but with a couple of new “special effects”. In general, I did a remake, as they say in Hollywood...
For pea flour pate we will need:
- 1 liter of soy or regular milk;
- 1.5-2 cups pea flour;
- 1 red bell pepper;
- 4 tbsp. olive oil;
- 3 cloves of garlic;
- 1 tbsp. beet juice;
- 1 tsp ground coriander;
- 1 tsp salt;
- 0.5 tsp nutmeg;
- 0.5 tsp black pepper;
- 0.5 tsp dry marjoram.
Let's start with the necessary preparatory procedures. First of all, cut the pepper into small pieces. The smaller the better. You can even turn it into dust in a combine. 
Grate a small piece of beetroot on a fine grater and squeeze the juice out of the beets using gauze. If it turns out a little more than a tablespoon, it’s okay. 
Pour the flour into a large dish. We take the amount depending on the desired result: we want a dense pate or sausage, measure out two glasses; we want a more delicate consistency - one and a half. I made it out of two. 
Now bring the milk to a boil, pour it into the flour and immediately mix with a blender, thus brewing the pea flour. The result is a homogeneous yellow thick mass. 
It's okay, we'll add some colors now. Add all other ingredients to the pea mixture, with the exception of pepper. This is the “primary broth”. 
Again, take the blender as an assistant and mix the pea mass again. It will acquire the usual pink tint, well, almost like a “real” pate. 
All that remains is to add pieces of sweet pepper to our pate, mix everything again and try to see if there are enough spices and salt.
The color takes on a reddish tint - the pepper added its two cents. 
If you want a beautiful shape, then remember the sausage recipe, cut off the top of a plastic bottle and tightly stuff the pea mixture into it. This time I didn’t care about the shape, so I stupidly put the product in sour cream jars. It turned out to be less than three pieces. 
Place the finished pate in the refrigerator for several hours. The cooking process can be considered complete, hurray.
Just in case, I remind you that both sausage and pea pate are not stored for long, even in the refrigerator. Therefore, calculate the number of products taking into account the number of eaters. My three jars are enough for a large family. Bon appetit!
What dishes can be prepared from this product? We will answer these and other questions in this article.
General Product Information
Pea flour is a dietary product available to absolutely everyone. It is used for good nutrition, improving one’s health, as well as providing the body with sufficient amounts of vitamins, proteins and mineral salts.
Pea flour is sold in almost all stores. However, some chefs prefer to make it at home. For this purpose, they use regular peas, which are ground in a coffee grinder.
The product in question is used to bake bread, prepare pasta and confectionery, as well as flatbreads, salty or sweet cookies.
The main feature of this flour is that during frying it does not absorb any animal fat or vegetable oil.
Pea flour: benefits
In terms of the amount of protein, this plant product is often compared to certain types of meat. Moreover, it even surpasses them in the content of mineral salts and vitamins. Another advantage of pea flour is its low cost, as well as the absence of cholesterol.
The biological value of the product in question is several times higher than traditional wheat flour. Chopped peas are rich in substances such as vitamins E and A, fiber and pantothenic acid. In addition, it contains calcium, potassium, zinc, magnesium, iron and phosphorus.
Pea flour is very beneficial for human health. After all, it is a natural source of such vital amino acids as threonine and lysine. In addition, this product contains a special substance called pyridoxine. It takes an active part in the synthesis of the mentioned amino acids, as well as in the processes of their breakdown. A deficiency of this element can cause cramps and dermatitis.
The product in question is also useful because it contains a large amount of selenium. This substance is a good anticarcinogenic agent.
Dishes made from pea flour
This product can be used to prepare various homemade dishes. Most often, a delicious dietary puree is made from it. To do this, use available components such as:
- pea flour - approximately 350 g;
- drinking water - about 800 ml;
- fresh butter - approximately 15 g;
- salt and spices - use to your taste.
Cooking process
Pea puree can serve not only as an excellent dietary dish, but also as a tasty side dish for meat or fish. There is nothing difficult in preparing such a dinner.
First, drinking water is brought to a boil in a deep saucepan, and then chopped peas are gradually poured into it. If you want to get a homogeneous and as tender puree as possible, then it is better to first sift the flour through a sieve.
As soon as the dish begins to thicken, add salt and various spices to taste. Constantly stirring, you should remove the finished pea puree from the stove and cool slightly. It should immediately be noted that during the cooling process, the mass of the bean product will noticeably thicken.
At the very end, fresh butter is added to the finished dish and then stirred vigorously. Only after this is the puree served at the dinner table.
Making delicious homemade pancakes
Preparing pea flour does not take much time. To do this, a regular bean product is placed in a coffee grinder and finely ground. Having received a powdery mass, it is sifted through a fine sieve.
If this process seems labor-intensive for you, then pea flour can be purchased at the store.
What to prepare from this healthy and vitamin-rich product? Many chefs make delicious homemade pancakes from it. To do this, they stock up on the following ingredients:
- homemade or store-bought pea flour - about 200 g;
- turmeric - about ¾ dessert spoon;
- table salt - 1 dessert spoon;
- ground pepper - 1 pinch;
- ground ginger - 0.5 dessert spoon;
- fresh dill - a small bunch;
- slaked baking soda - ½ small spoon;
- drinking water - about 300 ml;
- cherry tomatoes - approximately 10 pcs.;
- red bell pepper - 1 pc.;
- fresh garlic - 2 cloves;
- whole grain flour - about 100 g.
Making the dough
To make homemade pancakes, you should knead viscous pea dough. It should immediately be noted that it is done completely differently than the classical basis.
First, in a separate bowl, mix pea flour with whole grain flour. Then turmeric, table salt, ground pepper are added here and after mixing all the bulk ingredients, regular drinking water is gradually poured into them. The result is a fairly viscous, but at the same time homogeneous dough.
To make homemade pancakes more delicious, additional ingredients must be added to them. They use fresh dill, cherry tomatoes and sweet peppers. All mentioned products are pre-washed and highly chopped with a knife.
Also add slaked soda and garlic cloves to the dough. The latter are freed from the husks and grated on the smallest grater.
Frying process
As soon as all the products are in one bowl, mix them vigorously with a spoon. As a result, a viscous dough with visible inclusions of vegetables and herbs is obtained. Next they start frying it. To do this, heat a regular frying pan very hot. Pour a little oil into it, and then spread the base with a tablespoon.
Such products should be fried in exactly the same way as classic sweet pancakes. Once the bottom is reddened, they are turned over and cooked in the same way.
Serve to the table
It is advisable to serve pea flour pancakes hot for lunch. It should be immediately recalled that such products are not sweet. Therefore, they can be consumed not only with tea, but also with any sauces.
Let's sum it up
Now you know what to cook with pea flour. There are many more recipes that involve the use of the mentioned product. Thanks to him, homemade dishes become not only unusual and very tasty, but also nutritious and healthy.
In addition to pancakes and purees, pea flour can also be added in small quantities to dough for baking bread, donuts, pies and other culinary products. Homemade sausages are also often made from this product. In terms of nutritional value, such products are in no way inferior to their meat “brothers”.
How much does pea flour cost (average price per 1 kg)?
Moscow and Moscow region.
Pea flour is rightfully considered a valuable dietary product that is available to all groups of people, regardless of income. For adequate nutrition, adequate intake of proteins, vitamins and mineral salts, improved health, normalized weight, as well as saving financial and time costs for cooking, it is recommended to consume pea flour as often as possible.
Today you can purchase this product not only in supermarkets, but also in specialized online stores that deliver to your home at reasonable prices. However, many cooks prefer to make pea flour at home - to do this, just grind the peas in a coffee grinder.
Thus, when baking bread, as well as preparing pasta and confectionery, adding even a small amount of pea flour (about 10-20%) to wheat flour increases their nutritional value and taste. Pea flour is often used in the preparation of donuts, vegetable cutlets, flatbreads, diet bread, salty or sweet cookies.
In addition, baby porridge is prepared from a mixture with powdered milk or in its pure form based on pea flour. Also, a distinctive property of pea flour is that when frying it does not absorb vegetable oil or animal fat. For example, in Israel, a very tasty dish called falafel is prepared from pea flour.
Composition of pea flour
In terms of the quality of protein in pea flour, this plant product is often compared even with some types of meat, while in terms of the content of vitamins and mineral salts it often surpasses them. An additional advantage of pea flour is that it is many times cheaper and does not contain cholesterol.
If you compare the composition of pea flour with its wheat counterpart, you can find a lot of arguments in favor of the first product. In particular, its biological value is two to three times higher than traditional white flour: it is much richer in such valuable substances as fiber, vitamins A and E, pantothenic acid, calcium, zinc, potassium, magnesium, iron, phosphorus.
Benefits of pea flour
The benefits of pea flour for human health are obvious, because it is a natural source of vital amino acids (lysine and threonine). In addition, this product also contains a substance called pyridoxine, which is directly involved in the processes of breakdown and synthesis of these amino acids. A deficiency of this substance can cause seizures and dermatitis.
In addition, pea flour is also supported by the fact that it contains a considerable amount of selenium. According to experts in the field of nutrition and medicine, this element can be considered as an anti-carcinogenic agent.
Calorie content of pea flour 298 kcal
Energy value of pea flour (ratio of proteins, fats, carbohydrates - bju).
