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Recipe for Wheat Free, High Protein Chickpea Bread in a Minimalist Kitchen

Updated on December 5, 2019
TessSchlesinger profile image

Tessa has been a miminalist for the past decade. It was difficult initially but she loves the lifestyle change!

No Wheat, High Protein, Chickpea Bread with Avo.

This chickpea bread takes about 15 minutes in total to make, and it is far healthier than a grain bread.
This chickpea bread takes about 15 minutes in total to make, and it is far healthier than a grain bread.

What are Chickpeas?

Chickpeas are a light coloured legume that comes to us from Asia, the Middle East, and some countries in Africa. They also known as the garbanzo bean, Egyptian pea, chana, or chole. Hummus and falafel are two well known dishes which are made from chickpeas. Another plus for this legume is its healthy nutrient profile. While it does contain starch, 29% of it is protein, and it has high levels of Vitamin B6, iron, thiamine, folate, choline, omega 3 and omega 6 fatty acids. One serving of chickpeas supplies half your daily fibre needs.

Minimalist Kitchen

More than a decade ago, I just got sick of stuff. True, I have a habit of wandering from continent to continent, country to country, and city to city, and it really is stressful having to move everything!

Still, it is also far less stressful to keep life simple and to have few possessions. It keeps me sane, focused, centered, and happy.

It took quite a bit of rethinking to figure out how to live with the fewest pots, pans, and utensils, but I've finally figured it out. My minimalist kitchen is functional, provides everything I need, takes up very little space, doesn't need more than ten minutes cleaning per day, and it was cheap to do.

All in all, apart from the medium sized fridge, it consisted of a copper bottom frying pan that was non stick and had a lid, a small stainless steel pot, a trivet to use inside the pot for baking purposes (I settled for a metal cookie cutter), some utensils, a single knife, fork, desert spoon, teaspoon, a dinner plate, two side plates, two soup/desert bowls, two cups, one glass, some canisters to store food, a kettle, and a smoothie maker.

Minimalist Kitchen

Click thumbnail to view full-size
I have two sets of shelves - one on top of the sink and one below. I have a small stainless steel pot and a non-stick (without Teflon) frying pan.These are the choices I made for my minimalist kitchenMy cooking area - it's all I need, and it works perfectly. It's easy to keep clean as well!
I have two sets of shelves - one on top of the sink and one below.
I have two sets of shelves - one on top of the sink and one below.
I have a small stainless steel pot and a non-stick (without Teflon) frying pan.
I have a small stainless steel pot and a non-stick (without Teflon) frying pan.
These are the choices I made for my minimalist kitchen
These are the choices I made for my minimalist kitchen
My cooking area - it's all I need, and it works perfectly. It's easy to keep clean as well!
My cooking area - it's all I need, and it works perfectly. It's easy to keep clean as well!

Making Chickpea Bread in a Minimalist Kitchen

I’m a lousy cook. I truly do not have the cooking gene, so food preparation is something I want to get by as quickly as possible. Food preparation has be fast, tasty, and be healthy. Ingredients have to be easily available and inexpensive.

I love bread, and one of my favorite combos, especially for breakfast, is an avo sandwich. I don't eat grains (too much starch) so finding a non-grain, easy to make bread was vitally important to me.

All legumes are healthy. There is research that indicates that people who eat legumes have less diabetes, are less overweight, and increase their health in numerous areas.

As a rule, outside of lentils, I don't really like beans, so chickpeas is the perfect answer for me. I love the taste and the texture, and the fact that I can use it to make bread in the morning is ideal for me.

The recipe I use can either combine water and chickpea flour, or it can use water, olive oil, chickpea flour, and fresh rosemary.

There are two ways I can make chickpea bread in my minimalist kitchen. The first is by using my frying pan to 'fry' it. The second is to 'bake' it in my stainless steel pot on top of the trivet (cookie cutter) with a little water inside the pot to steam it.

Here is a step by step tutorial on how to make chick pea flatbread in my little kitchen!

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Your ingredients are chickpea flour, olive oil, and a ripe avocadoPut half a cup of chickpea flour into a bowlAdd half a desert spoon of olive oil. This isn't necessary, and you can put in more if you like the taste.Add half a cup of waterMix all your ingredients together. At this point, you can also add fresh rosemary if you like it. It is beautifully fragrant.Pour ingredients into pan. You can spray with olive oil if you don't have a non-stick pan. Put on lid. When it is set and only a little 'wet' on top, flip to other side, and let it bake for a minute. Then it's ready.
Your ingredients are chickpea flour, olive oil, and a ripe avocado
Your ingredients are chickpea flour, olive oil, and a ripe avocado
Put half a cup of chickpea flour into a bowl
Put half a cup of chickpea flour into a bowl
Add half a desert spoon of olive oil. This isn't necessary, and you can put in more if you like the taste.
Add half a desert spoon of olive oil. This isn't necessary, and you can put in more if you like the taste.
Add half a cup of water
Add half a cup of water
Mix all your ingredients together. At this point, you can also add fresh rosemary if you like it. It is beautifully fragrant.
Mix all your ingredients together. At this point, you can also add fresh rosemary if you like it. It is beautifully fragrant.
Pour ingredients into pan. You can spray with olive oil if you don't have a non-stick pan. Put on lid. When it is set and only a little 'wet' on top, flip to other side, and let it bake for a minute. Then it's ready.
Pour ingredients into pan. You can spray with olive oil if you don't have a non-stick pan. Put on lid. When it is set and only a little 'wet' on top, flip to other side, and let it bake for a minute. Then it's ready.

Final Steps For Making Your Avo Chickpea Sandwich

Your final steps to enjoying your avo chickpea breakfast is to flip it from the pan onto your plate. You will already have mashed your avo ready to spread. Then you will spread the avo mixture (add salt if you like) over half your flatbread. Then fold the bread over the mixture, slice, and eat.

Click thumbnail to view full-size
Flip the chickpea bread from the pan into your plateSpread the avo mash on half the chickpea breadFold over the chickpea breadSlice to size and enjoy!
Flip the chickpea bread from the pan into your plate
Flip the chickpea bread from the pan into your plate
Spread the avo mash on half the chickpea bread
Spread the avo mash on half the chickpea bread
Fold over the chickpea bread
Fold over the chickpea bread
Slice to size and enjoy!
Slice to size and enjoy!

How to Make Chickpea Flatbread in a Nonstick Frying Pan

This is an easy and quick recipe for one person. If there are more people, you can double quantities. The bread will be thicker, and you will simply divide it between everybody present. If the dough is very sticky (less water), it isn't so easy to fold when it is cooked. If it has more water, it is easier to fold over.

The steps are as follows.

  1. Fill a bowl with half a cup of chickpea flour.
  2. Add half a desert spoon of extra virgin olive oil. You can skip this step or you can add more. I find that when I add the olive oil, the bread becomes easy to fold, and I can use it make tortillas, etc.
  3. Add half a cup of water.
  4. Mix until the mixture is smooth.
  5. At this point, you can also add fresh rosemary. It changes the taste slight, but it also adds a fragrance that is very pleasing to the senses.
  6. Pour into frying pan. If you don't have a non-stick pan, then spray with olive oil. I prefer not to use a Teflon coated pan because it is dangerous to one's health. I chose the particular pan I use because they use a technology that is automatically non-stick plus it's the easiest-to-clean pan I have ever owned in my life!
  7. Put on the lid and let it cook for about ten minutes. At that point, it should be set. It will be slightly soft on top. You can then put a spatula underneath. It should lift very easily, and you can flip it round. Let it cook for another minute.
  8. It is done, and you can now move it to your plate, add your mashed avo on one side, fold over, cut in several pieces, and eat.

Copper Chef 9.5 Inch Square Frying Pan With Lid - Skillet with Ceramic Non Stick Coating. Perfect Cookware For Saute And Grill
Copper Chef 9.5 Inch Square Frying Pan With Lid - Skillet with Ceramic Non Stick Coating. Perfect Cookware For Saute And Grill

I cannot stop raving about this cookware. If you have a minimalist kitchen, you can fry eggs without oil because it is fabulously nonstick without Teflon. It is the easiest pan in the world to clean. It just wipes clean, and in the six months I have had it, I've used it every day. It doesn't have a mark on it. I've roasted chicken, fried eggs, 'baked' bread, and done a stew or two. Always cook on a medium heat. Note that this frying pan comes with a lid and without a lid. The lid is important for different styles of cooking. Also, I advocate a square frying pan rather than a round one, as it bakes bread in a square rather than a round circle. It's much easier to fit chops into a square pan than a round one as well.

 

How to Bake Bread in a Pot on a Single Cooking Plate

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First prepare your pot by putting the trivet or metal or cookie cutter on it.Then pour your mixture into a baking bowl. Don't forget to spray it with cooking oil so that it is easy to remove the 'cookie' afterwards.Add water to about a third of the trivet height.Set the baking bowl on top of the trivetPut on stove with lid on. Cook a little above medium heat. It's important to have the lid on because it is the steam that 'bakes' the 'bread.'After it is done, use a glove to flip the cookie out of the baking bowl. It is now ready to eat.You can store chickpea bread in the fridge for two or three days. Put into a container to keep fresh.
First prepare your pot by putting the trivet or metal or cookie cutter on it.
First prepare your pot by putting the trivet or metal or cookie cutter on it.
Then pour your mixture into a baking bowl. Don't forget to spray it with cooking oil so that it is easy to remove the 'cookie' afterwards.
Then pour your mixture into a baking bowl. Don't forget to spray it with cooking oil so that it is easy to remove the 'cookie' afterwards.
Add water to about a third of the trivet height.
Add water to about a third of the trivet height.
Set the baking bowl on top of the trivet
Set the baking bowl on top of the trivet
Put on stove with lid on. Cook a little above medium heat. It's important to have the lid on because it is the steam that 'bakes' the 'bread.'
Put on stove with lid on. Cook a little above medium heat. It's important to have the lid on because it is the steam that 'bakes' the 'bread.'
After it is done, use a glove to flip the cookie out of the baking bowl. It is now ready to eat.
After it is done, use a glove to flip the cookie out of the baking bowl. It is now ready to eat.
You can store chickpea bread in the fridge for two or three days. Put into a container to keep fresh.
You can store chickpea bread in the fridge for two or three days. Put into a container to keep fresh.

Storing Chickpea Bread in the Fridge.

While your chickpea flour can be stored in your kitchen cupboard, once you have baked your chickpea bread, it needs to be stored in a container in the fridge. It will keep for two or three days.

Chickpea bread is best served with cottage cheese, avocado, anchovy paste, or sardines.

Another option to make chickpea bread

Which do you prefer

See results

The Health Benefits of Chickpeas

Chickpeas are a high benefit food for your health.

They have a moderate number of calories for their density. The combination of nutrients in this legume keep you sated for a longer period of time than other foods, thus it appeases hunger. It has a high protein content (as with all legumes) as well as a high fiber content. Both protein and fiber are necessary for human health.

It is recommended to eat for those with diabetes and those who wish to control their weight as it keeps blood sugar stable.

This content is accurate and true to the best of the author’s knowledge and is not meant to substitute for formal and individualized advice from a qualified professional.

© 2019 Tessa Schlesinger

Comments

Submit a Comment
  • TessSchlesinger profile imageAUTHOR

    Tessa Schlesinger 

    6 weeks ago

    Thank you, girls. :) I'm very happy to have a minimalist kitchen. It's surprising how little we need to live healthily. :)

  • k@ri profile image

    Kari Poulsen 

    6 weeks ago from Ohio

    This looks so good. And, it seems very easy to make. My favorite type of recipe! I love that it is made for one person also.

    I am intrigued by your minimalist kitchen. I would have to give away several items to get there, but it would be so much easier to move.

  • Eurofile profile image

    Liz Westwood 

    6 weeks ago from UK

    This is a great alternative to traditional bread. Your minimalist kitchen has also given me food for thought.

  • TessSchlesinger profile imageAUTHOR

    Tessa Schlesinger 

    6 weeks ago

    Thank you! Chickpeas are wonderful. :)

  • Becky Puetz profile image

    6 weeks ago from Oklahoma

    Will have to try some of these tips as I'm attempting to downsize, though I'm not sure I'm ready for the minimalist life just yet. I also plan on trying your chick pea flatbread soon. I incorporate chickpeas into a lot of my recipes but have never thought about making a bread out of them. Thanks for sharing information, ideas and recipes.

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