Fava Bean Flour
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Fava bean flour comes from finely ground fava beans, also known as broad beans. They are a member of the pea family.They are often confused with lima beans. It has an earthy flavor to it and is often ground with garbanzo bean flour.
Uses: Breads, cakes, cookies, crusts Key Nutrients: Protein, iron, thiamin, vitamin K, vitamin B-6, potassium, copper, selenium, zinc and magnesium, folate, iron, manganese and dietary fiber How To Make Your Own: Take dried fava beans, place in high output blender, food processor, or coffee grinder and grind until fine. |
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Garbanzo and Fava Flatbread
Source: Adapted from: http://www.cheapfoodhere.com/groceries/help-in-the-kitchen/flatbread-with-garbanzo-and-fava-flour
Ingredients:
Directions:
Note: If you don’t have a pizza stone, a baking sheet covered with parchment paper will work just fine.
Other additions or substitution: Add black olives, kale, sunflower seeds, and/or sesame seeds; try herbs such as rosemary or marjoram. Play with it and enjoy!
Source: Adapted from: http://www.cheapfoodhere.com/groceries/help-in-the-kitchen/flatbread-with-garbanzo-and-fava-flour
Ingredients:
- 1 ¾ cups garbanzo and fava bean flour
- 1 tsp baking powder
- ¾ tsp table salt
- ½ cup water
- 1/3 cup avocado oil or grapeseed oil or coconut oil
- Approx ¼ cup honey
- ¾ cup shredded Asiago cheese, can be substituted with parmesan or provolone cheese
- 1 Tbsp fresh thyme, finely chopped
- Approx 1 Tbsp Coarse sea salt
Directions:
- Preheat oven with pizza stone (see note below) to 450 for 30 minutes
- Pour the garbanzo and fava flour into a medium-sized bowl and mix with the baking powder and salt.
- Make a well in the center and pour in the avocado oil and water.
- Mix with a wooden spoon until it is well-integrated and then knead onto a clean work surface 4 or 5 times. The dough should feel oily, but to keep it from sticking to the work surface, sprinkle extra garbanzo flour on the rolling pin, dough and work surface.
- Divide the dough into four pieces.
- Roll the dough out into long, irregular shapes onto parchment paper. There’s no need to be precise here just flatten out the dough to about 1/8″ thick.
- Baste with avocado oil and gently press the thyme into the dough so it sticks into it. Stab several times with a fork and sprinkle lightly with sea salt and Asiago cheese. Bake for approximately 5 minutes or until its golden brown. You may lengthen time to 10 to 15 minutes if you want it extra crispy, but keep a close eye on it.
- Drizzle lightly with honey and cut into pieces.
Note: If you don’t have a pizza stone, a baking sheet covered with parchment paper will work just fine.
Other additions or substitution: Add black olives, kale, sunflower seeds, and/or sesame seeds; try herbs such as rosemary or marjoram. Play with it and enjoy!
Feel free to print it off by clicking the PDF file below and add it to your recipes!
| Garbanzo and Fava Flatbread |