Pea flour is obtained by grinding dried peas. Like all legumes, peas cannot boast of a wide range of vitamins, but those it contains are very necessary for the body: C, Pp, group B. Pea flour has the same useful substances (vitamins, minerals, fiber, a lot of protein) like peas themselves, but in a more easily digestible form.
Pea flour is applicable in healthy eating and it is relatively cheap. Peas contain a large amount of vegetable protein that completely replaces meat, but is cholesterol-free. It does not have a negative effect on the gastrointestinal tract and contains fiber, which has a beneficial effect on problems arising from disorders in the digestive system. With a lack of vitamins, it is useful to eat pea flour baked goods - pea pancakes, muffins and various savory pies. For those who are on a diet or want to lower their cholesterol levels, this flour will be a valuable find. It is suitable for children for mental stimulation and energy storage.
Folk medicine recommends taking 1 tablespoon of pea flour 3 times a day to improve skin quality and normalize the metabolism. However, in some diseases of the stomach and intestines, pea dishes are contraindicated, so self-medication is not the best option here. It is necessary to refuse it in the presence of inflammatory processes, cholecystitis, gout and nephritis.
Culinary use of pea flour
Pea flour is used in various dishes - for better absorption. It does not absorb fat when frying.
Tatar dishes chumar and salma, Arabic falafel, Russian pea porridge, English pea porridge, Indian pea paste with curry - are dishes from all over the world, all based on pea flour.
The most common application of pea flour is for the traditional pea cream soup. With this product, it is prepared much faster and easier than with whole peas.
Pea flour can be used on its or added to wheat and other flours in baked goods - various cakes, pies, rolls and bread. Also suits pancakes and tortillas.
Pea flour can also be used for various sauces for meats or vegetables – in combination with butter, milk, cheeses.
How to make pea flour at home
You can buy the product in any supermarket, but if you wish, you can prepare it yourself. For this action, choose large dry peas and wash them thoroughly. They are soaked in water overnight, then put on the stove to boil. They are removed while they are still hard. They are then placed onto baking paper in an oven at 100 °C for about an hour, but with the door slightly ajar.
Then they are rolled out with a rolling pin and placed back into the oven to dry completely. They are then grinded with a regular coffee grinder or mortar. The first option is faster and more correct. Using a mortar will take a long time to prepare and the flour will not have the right consistency.
Before cooking, the product is sieved.
However, it is recommended that you purchase the amount you need to use at the moment from a proven manufacturer. Long-term and improper storage of pea flour leads to loss of useful properties. The nutrient does not like moisture and direct sunlight. It should be placed in a dark, dry place. The standard shelf life is 12 months. During this time, it is necessary to monitor the external and taste data. If a musty smell and bitterness appear, you need to get rid of the flour.
It is not recommended to prepare flour from raw fresh peas - it is more perishable, cooks longer and produces gases when consumed.
Recipes with pea flour
Khandvi - Indian Pea Flour Breakfast
Ingredients: 350 ml of yogurt (kefir), 1/2 cup of pea flour, 1 tsp. grated ginger (optional), 1/2 cup turmeric, 1/4 cup grinded dry red chili pepper (or a piece of fresh), 2 cloves of garlic, 2 tbsp. of coconut, 3/4 cup of coarse salt, 3 tbsp. of melted butter or oil.
Preparation: Grind the ginger finely and add it to the yogurt along with turmeric, salt and the grinded red pepper. Pour the pea flour into a bowl and pour some of the yogurt with the spices. Mix well, so that there are no lumps. Add the rest of the yogurt and mix again. Pour everything into a non-stick pan and put it over the heat. Cook over low heat for about 15 minutes, by stirring constantly, until the mixture thickens. Pour 1-2 tablespoons of the hot mixture onto a clean, dry baking sheet and immediately spread it out thinly. Repeat this, until you run out of the mixture. You should get a rectangular layer, which is about 2 mm thick. When the layer has cooled completely, cut it into 2.5-3 cm wide strips. Carefully roll it out and roll into rolls. Transfer them to a plate. Melt butter or heat oil in a pan and fry the pressed garlic and coconut for a few seconds. Pour this seasoning over the roll and serve. You can also sprinkle finely chopped green herbs on top.
Pea flour tortillas
Ingredients for a mold with a diameter of 22 cm: 90 g pea flour, 250 g water, 1 tsp. vegetable oil, 1/3 tsp. salt, rosemary, thyme, sunflower seeds (optional), 50 g of soft cheese.
Preparation: Mix the flour with the dry ingredients and pour them in the water while stirring continuously. The resulting batter is the thickness of a pancake batter or slightly thicker. Finally, if desired, you can add the crumbled soft cheese. The mixture is poured into a mold, which is previously greased with butter and sprinkled with starch or flour. Bake in a preheated oven at 180°C for 30 minutes. The finished cake should be about 5 mm thick. When the pea tortilla has cooled, cut it into pieces and serve it instead of bread.
Pea flour halva
Ingredients: 300 g of pea flour, 150 ml of cream, 60 g of powdered sugar, 2 tbsp. of honey and 3 tbsp. chopped walnuts.
Preparation: Boil the cream, add flour to the cream and cook, by stirring constantly. When the mass becomes thick, it should be baked for 10 minutes. You can do this in the same pot or transfer it into a tray. Then add powdered sugar and nuts to the mixture and mix well, until a smooth mixture is obtained. Add honey and stir. Place the halva in a mold and let it harden for several hours or days. All kinds of pastry spices, nuts, sesame seeds, seeds and dried fruit can be added to this halva.
Pea flour fondant
Ingredients: 2 cups of pea flour, 1 cup of water, 1 cup of milk, 1 and 1/2 cups of sugar, 400 g of butter, 2 tbsp. coconut flakes, poppy seeds and nuts of choice.
Preparation: Sift the flour through a sieve. In a thick-bottomed pot, melt the butter and add the flour. Stir and fry for 15 minutes, until it has lightly browned. Heat the milk, water and sugar in a separate pot and boil, until a syrup is obtained. Add nuts and poppy seeds. Mix and pour the syrup over the flour. Cook on low heat, until it thickens. Remove from the heat and place it onto baking paper. Flatten to a thickness of 2 cm. Cut it into squares. Once completely set, decorate with poppy seeds and nuts. It is suitable for tea.
Of course, you can improvise and do different experiments with the pea flour. Usually, genius dishes happen quite by accident.
And if you want to play it safe in the kitchen, bet on:
- canned peas.
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