Quick And Easy Chickpea Flatbread
This Chickpea Flatbread is a delicious and nourishing treat that can be enjoyed as a simple snack, or as part of a meal. It is naturally gluten-free and is both quick and easy to make. In fact, this recipe will suit a wide variety of intolerances given it contains so few ingredients overall.
In This Article
Nutritional Benefits
Chickpea flatbread is a much-loved street food in many countries with some ingredient variations depending on where it’s found. In Liguria, Italy it’s known as farinata, or cecina or torta di ceci in Tuscany. In Nice and the Côte d’Azur, it’s known as socca, fainá in Argentina and it’s besan chilla or cheela in India. What all these recipes have in common no matter where they originate is the chickpea flour.
Chickpea flour has a higher content of amino acids than wheat flours, which results in a higher overall content of protein (1). Additionally, it’s a good source of fatty acids that can help manage cholesterol (2), fibre, which is great for gut health, several minerals, and B-complex vitamins (3).
Of course, we can’t overlook the extra virgin olive oil (EVOO) in this recipe either as there is quite a bit of it! Rich in monounsaturated fatty acids, polyphenols and other antioxidants EVOO deserves a place in everyone’s pantry. Regular consumption of this very healthy fat is associated with a decreased risk of several chronic diseases ranging from heart and liver disease to type 2 diabetes and beyond (4,5).
Ingredients – What You’ll Need To Make This Recipe
To make this flatbread you’ll need just a handful of simple ingredients. The key ingredient of course being chickpea flour, which is available in most supermarkets. The other essentials you’ll likely already have in your pantry and the garden.
- Chickpea flour – Depending on where you live, this may be called chickpea, besan, garbanzo, or gram flour. It’s the important base ingredient so can’t be substituted for other flours.
- Water – Ensure you use lukewarm water, as it’s absorbed more quickly by the flour. In turn, we get a smoother batter with less resting time needed.
- Salt – Adding flavour in this recipe.
- Extra Virgin Olive oil – Adding flavour but also helps to crisp up the flatbread as it’s baking.
- Rosemary – Simply adding flavour.
Rosemary is the traditional flavouring for chickpea flatbread although I’ve also trialled others. Dukkah is especially good, but I love it with oregano too.
How To Make Chickpea Flatbread
This recipe is very quick and easy to make though you do need to remember to preheat the skillet. Using the right pan is essential to getting this right too. I suggest a cast iron skillet or any you have that is very well seasoned, so the flatbread doesn’t stick while cooking.
- Put a 9-inch/23cm skillet into the oven and turn it onto 230ºC / 450ºF to preheat. 210ºC/410ºF for fan forced.
- Mix together the chickpea flour and salt in a large bowl then slowly whisk in the warm water. Ensure the batter is smooth and without lumps when combined.
- Next mix in 1 tablespoon of olive oil and set the bowl aside.
- Finely chop the rosemary then add it to a small saucepan with 2 tablespoons of olive oil. Gently warm through for 2 – 3 minutes until it’s simmering, then remove and rest for a minute or two. Now add this to the flatbread batter and stir to combine.
- Take the pre-heated skillet from the oven and pour in 1 tablespoon of oil. Swish it around to coat the entire pan then pour in the batter. Return the pan to the oven and cook for 15 minutes or until the edges are brown and the flatbread is firm.
- Remove the flatbread from the oven and brush with the final 2 tablespoons of olive oil. Heat the oven’s grill/broiler and place the skillet under it for 2-4 minutes or until it’s slightly browned on top.
- Take the skillet from the oven, cut into wedges, sprinkle with a little extra salt and serve.
This flatbread is delicious as a standalone snack or when served with meals. It’s great with antipasto, served with soup, or even with dips.
Substitutions And Variations
Don’t like rosemary? Try this flatbread with other herbs like thyme, oregano or sage. Dukkah or za’atar are also delicious but I’d suggest adding them in the final step of the recipe. When the flatbread is removed from the oven and brushed with the final 2 tablespoons of olive oil, sprinkle with dukkah or za’atar and give it a final grill/broil.
Tips For Success With This Recipe
The skillet/frying-pan you use really does matter. If using a cast iron pan it needs to be very well-seasoned and be heated through thoroughly before adding the batter or the flatbread will stick.
The same is true for an enamel frying pan. It must also be heated through thoroughly or again, the batter will stick. You’ll know both these types of frying pans are ready to cook on when a few drops of water added to them dance across the surface.
Storing/Freezing/Make Ahead
This is best enjoyed straight from the oven, when it’s freshly crisp and still bubbling around the edges. If you do have leftovers, they can be stored at room temperature for a day or two.
Want to store your leftovers for longer? Let the flatbread cool completely then cover each piece is cling wrap/plastic wrap or place in a freezer proof container with layers of parchment paper between. To reheat, place flatbread slices on a baking sheet in a 400ºF/200ºC oven and heat through until it’s warm and the edges are crisp.
FAQ
It can be, it simply depends on the recipe. To ferment the flour first mix it with water to make a batter. Then cover and leave to ferment on the bench for a couple of days. In that time, you’ll need to stir the batter several times a day until it froths and smells sour. After that, add the salt and oil to the batter and continue on with the recipe above. Please note I have not tried this as yet – so you may need to experiment for best results.
Yes. Breads made with chickpea flour are a good source of nutrients. Chickpea flour is considered to be an excellent source of nutrients as it contains a good amount of protein and fibre. In addition, it’s rich in polyunsaturated fats (good for heart health), B complex vitamins, and minerals such as iron, magnesium, and zinc (6).
Recipes To Enjoy With This Flatbread
If you try this recipe, I’d love to know. Leave a comment, rate it, and remember to tag @wholenaturalkitchen in your pics or reels on Instagram, Facebook or TikTok!
Chickpea Flatbread | Farinata
Equipment
- 1 Cast iron skillet
Ingredients
- 1 cup chickpea flour
- 1 cup lukewarm water
- 6 Tbsp olive oil
- 1.5 tsp salt
- 1 Tbsp chopped rosemary (about 1 large sprig)
Instructions
- Place a 9-inch/23cm skillet into the oven and turn it onto 450ºF/230ºC to preheat (410ºF/210ºC fan-forced). See note 1.
- Mix together the chickpea flour and salt in a large bowl then slowly whisk in the warm water. Ensure the batter is smooth and without lumps when combined.
- Next mix in 1 tablespoon of olive oil and set aside briefly.
- Finely chop the rosemary then add it to a small saucepan with 2 tablespoons of olive oil. Gently warm through for 2 – 3 minutes until it’s simmering, then remove and rest for a minute or two. Now add this to the flatbread batter and stir to combine.
- When the oven has come to temp, take out the pre-heated skillet and pour in 1 tablespoon of olive oil. Swish it around to coat the entire pan then pour in the batter. Return the pan to the oven and cook for 15 minutes or until the edges are brown and the flatbread is firm.
- Remove the skillet from the oven and brush the flatbread with the final 2 tablespoons of olive oil. Heat the oven’s grill/broiler and place the skillet under it for 2-3 minutes or until it’s slightly browned on top.
- Take the skillet from the oven, cut into wedges, sprinkle with a little extra salt and serve.
Video
Notes
Nutrition
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Gabby Campbell
Gabby is a degree qualified Naturopath/Nutritionist (BHSc Nat) with a love of all whole foods. She started her Naturopathic career in clinical practice before making the move to recipe development and online education – a result of wanting to combat the misinformation that abounds on the internet about food and health. Whole Natural Kitchen aims to transform the way you think about healthy eating by helping you embrace an abundance of nutritious foods while leaving the health fads behind. MORE ABOUT GABBY
It was ok but so salty. Next time I would reduce the salt and maybe the oil too.
Hi Kay – you can definitely reduce both in future if preferred! With regards to the oil though, I would only reduce a little at a time to see how it works out for you. Chickpea flour is very dry, and in recipe testing I found too little oil made the bread far too dry to chew, and it also stuck to the pan as it cooked.