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Farinata di Ceci

The simplest snack / aperitivo idea to impress your guests or your little ones! I make this recipe on a weekly basis and we never get tired of it. Being mostly plant based in our household, I always try to find ways to eat legumes in creative ways and this is so simple to make! Soaking* the chickpeas flour makes it easier to digest, improves nutrient availability and texture, and yes, you do need to remember doing this step before deciding to make this recipe, but it's very much worth it.


Ingredients

100g chickpea flour

300ml water

17g olive oil for the mixture

3g salt

23g olive oil to grease the tin

Rosemary (optional)


Method

Mix water & chickpea flour and let it rest covered for at least 6 hours.

I normally do this the night before and leave it in the fridge.


When ready, add the olive oil and salt, and stir really well. To avoid darker patches when cooking, you can remove any bubbles that come to the surface with a fork (I personally cannot be bothered!).

Grease an aluminum or glass tin (I am sure the non-stick baking ones work too) with 23g of olive oil. Then pour the mixture on top and mix well so that the oil doesn't sit on the surface.


Heat static oven at 250 degrees (mine is quite powerful, so I actually do 240 degrees, but you want it nice and hot), cook for 10 minutes on the lower part of the oven, then another 10-15 minutes in the middle section until gold.

The texture is very similar to a frittata. You can add rosemary if you like and salt flakes.

Enjoy!


*As a nutrition tip I love to share with my clients, soaking legumes before cooking offers several benefits:


  • Reduced Cooking Time: Soaking legumes helps to soften them, reducing their cooking time significantly. This can be particularly helpful for harder legumes like chickpeas, kidney beans, and black beans, making them more digestible and easier to cook.


  • Improved Digestibility: Legumes contain compounds called phytates and enzyme inhibitors, which can inhibit the absorption of nutrients and cause digestive discomfort in some people. Soaking legumes can help reduce these compounds, making the legumes easier to digest and improving nutrient absorption.


  • Removal of Anti-nutrients: Soaking legumes helps to leach out anti-nutrients such as phytates and lectins, which can interfere with nutrient absorption and cause digestive issues for some individuals. By soaking legumes before cooking, you can reduce the levels of these anti-nutrients, making the legumes more nutritious and easier to digest.


  • Enhanced Nutrient Availability: Soaking legumes can help increase the availability of certain nutrients, including vitamins, minerals, and antioxidants. This is because soaking can activate enzymes that promote the release of nutrients from the legumes, making them more bioavailable to the body.


  • Improved Texture: Soaking legumes can also help improve the texture of cooked legumes, making them softer and creamier. This can be especially desirable in dishes like soups, stews, and curries where a smoother texture is desired.

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