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.)

Black Bean Flour:
120 calories, 0 g fat, 22 g carbohydrates, 5 g dietary fiber, 1 g sugar, 8 g protein
Fava Four:
110 calories, 0.5 g fat, 19 g carbohydrates, 8 g dietary fiber, 1 g sugar, 9 g protein
Garbanzo Flour:
110 calories, 2 g fat, 5 g sodium, 18 g carbohydrates, 5 g dietary fiber, 3 g sugar, 6 g protein
Garfava Flour:
110 calories, 1.5 g fat, 5 g sodium, 18 g carbohydrates, 6 g dietary fiber, 3 g sugar, 6 g protein
Green Pea Flour:
50 calories, 0 g fat, 2 g sodium, 9 g carbohydrates, 4 g dietary fiber, 1 g sugar, 4 g protein
Soy Flour:
120calories, 6 g fat, 1 g saturated fat, 0g sodium, 8 g carbohydrates, 3 g dietary fiber, 2 g sugar, 10 g protein
White Bean Flour:
110 calories, 0 g fat, 20 g carbohydrates, 8 g dietary fiber, 2 g sugar, 7 g protein
White Bean Flour

High in dietary fiber, magnesium, phosphorus and high quality protein, this nutritious flour has a smooth, nutty flavor. White beans are a good source of folate and manganese, as well as vitamin B1, phosphorus, copper, magnesium and iron.

A previously underutilized ingredient that is gaining popularity, white bean flour is a wonderful thickener for sauces and gravies, and a great base for dips and soups. White bean flour makes “Good-For-You 3- Minute Creamy Soups” by just adding water and seasonings. It’s fast becoming a favorite with our customers. This flour is especially good for those who want milk-free, gluten-free, low fat soups. A recipe for soup, creamy sauce and gravy, as well as how to use white bean flour in baked goods, is included on the package. With a very mild flavor, white bean flour is also a great addition to baking and can be used in sweet and savory recipes. Use it as a healthy addition to crackers, breads, pancakes and more!



1/2 cup White Bean Flour
3 cups Water (hot)

In a medium saucepan or 6 cup microwave bowl, whisk white bean flour into hot water. Bring to a boil, stir well then cook 2 more minutes over medium-low heat or microwave on high.