gluten free recipes

By Mary Frances Pickett

How to Use Bean Flours

I broach this topic knowing three things: First, most Americans would shudder at the idea  of eating beans on a regular basis and thus, do not know how to cook beans. Second, beans have a bad reputation and are oft involved in third-grade humor. And third, Beans can taste really good and are really good for us.

In my mind, the third fact outweighs the first two so I will proceed.

If you’d like to learn more about different gluten free flours and which gluten free flour mix is best for you, make sure to read my ebook, The Gluten Free Survival Guide. Several chapters are devoted to gluten free cooking, and you’ll get all of your questions answered there.

Three Ways to Use Bean Flours:

Just a guess, but I bet there’s not much demand for bean flours outside of the gluten free community.  Unfortunately, that also means that there is not a tremendous amount of information on the internet about how to use bean flours.  I’ve spent a few hours wandering the web and have compiled this information for your reference and mine. I haven’t tested all of these ideas; this is just a jumping off point. A place to start experimenting.

If you’ve been cooking and baking with bean flours, please feel free to share your knowledge in the comments!

Some Suggested Uses:

To get you started, here are a few thoughts on  how you might use some of these bean flours

Beans Are Good For You:

Beans are a great source of dietary fiber, protein, iron, and many other essential nutrients. Since our family eats a vegetarian and gluten free diet, I use bean flours in my all purpose flour mix to add an additional source of iron to our diet. However, not every bean provides the same mix of nutrients. If you have particular dietary concerns, check out the nutritional information below to see which bean flour best meets your needs.  (The serving size for this data is 1/4 cup.)

Find Out Why Some GF Flours Fail


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