Hello lovelies,
today's blog post is about flour alternatives and 2 delicious recipes are also available. Are you sometimes overwhelmed by the many types of flour that you can buy now? I felt that way until I studied the topic a bit more and also found out how versatile it is to use these types. So I‘m happy to introduce some alternatives in cooperation with Migros Bio/Alnatura*, to show their advantages and of course I also give you usage tips and recipes.
Flour substitution chart
Not every flour is always in the pantry. This chart shows at a glance what to use instead of the five flours in this post. 1:1 means the same weight in grams.
| Instead of | Use |
|---|---|
| Soy flour | chickpea flour, 1:1 |
| Soy flour as an egg replacer | 1 tbsp ground flaxseed + 3 tbsp water per egg |
| Buckwheat flour | whole wheat or spelt flour, 1:1 |
| Buckwheat flour, gluten-free | millet or rice flour, 1:1 |
| Corn flour (ground corn) | finely ground polenta or fine cornmeal, 1:1 |
| Cornstarch for thickening | potato starch, 1:1 |
| Chickpea flour or gram flour | lentil or pea flour, 1:1 |
| Coconut flour | 3 to 4 times as much wheat flour or almond flour, less liquid |
Soy flour substitute
Soy flour binds doughs and is often used as an egg replacer. In a dough, it swaps 1:1 for chickpea flour, which binds in a similar way and tastes slightly stronger. If the soy flour stands in for an egg, use 1 tbsp ground flaxseed mixed with 3 tbsp water per egg and let it thicken for 10 minutes. Some batters skip that step entirely: my sheet pan apple pancake has no egg in it at all and still bakes up golden on the tray. In bread, where soy flour is only a small share of the flour, the same weight of the recipe's main flour works too.
Buckwheat flour substitute
Buckwheat flour is gluten-free and has a strong, nutty flavor. In pancakes, crêpes and galettes, it swaps 1:1 for whole wheat or spelt flour, both of which contain gluten. For a gluten-free swap, use millet or rice flour; the flavor turns milder. It works the other way round too: buckwheat flour replaces wheat flour 1:1 in pancakes. In yeast doughs and bread, keep it to a third of the flour at most, otherwise the dough lacks the structure gluten provides.
Corn flour substitute
Corn flour here means finely ground dried corn, not cornstarch. In baking, it swaps 1:1 for finely ground polenta or fine cornmeal; coarse polenta turns finer in a high-speed blender. Rice or millet flour work 1:1 for a gluten-free swap, and wheat or spelt flour work too but add gluten. If your recipe means cornstarch, called cornflour in the UK, for thickening, use potato starch 1:1.
Chickpea flour substitute
Chickpea flour, close to the gram flour or besan used in Indian cooking, is best replaced 1:1 with another legume flour such as lentil or pea flour, because they bind in a similar way. In pancakes and fritters, soy flour also works 1:1 and tastes milder. You can also make chickpea flour at home: grind dried chickpeas finely in a high-speed blender and sift.
Coconut flour substitute
Coconut flour absorbs a lot of liquid, so it never swaps 1:1. Instead of 25 g (3 tbsp) coconut flour, use 75 to 100 g (about 2/3 to 3/4 cup) wheat or spelt flour, or the same weight of almond flour, and reduce the liquid in the recipe. For a gluten-free swap, use almond flour.
What kind of flours are we talking about today?
I chose the following types today:
Soy flour, coconut flour, buckwheat flour, chickpea flour and corn flour. You can get all these flours in organic quality from Alnatura Switzerland in your Migros or Alnatura market. Organic isn‘t only important to me because of the quality of the product, but also the sustainable form of agriculture, which also takes the preservation of good soil fertility and biodiversity into account. The flours have in common that they‘re gluten-free, i.e. perfect for everyone with intolerances and allergies.
Soy flour – as an egg substitute
Alnatura’s soy flour is made from European soybeans, which are gently heated, crushed and then ground. Soy flour is a good source of fiber and protein and can replace the traditional flour in baked goods to a certain percentage (about 20-30%). For me it‘s mainly used as an egg substitute. It thickens very well and dissolved in water, I use it instead of eggs in cakes. The taste is rather neutral.
Buckwheat flour – the allrounder for sweet and savory
Buckwheat flour can be used most universally and functions very similar to the grain types. It‘s made from whole, peeled buckwheat grain and has a slightly nutty taste. Buckwheat is also gluten-free and the flour is a good source of fiber. Buckwheat contains many important minerals such as potassium, magnesium, calcium, fluorine and iron, as well as a large amount of the B group vitamins and vitamin E. I like to use it for savory pancakes (you can already find a recipe here), but it’s also great for sweet pastries such as waffles, pancakes, noodles and cakes.
Corn flour – for the creative cuisine
Corn flour is the most important flour in many countries because the classic Mexican tortillas and nachos are made from it. It‘s versatile, particularly starchy and has a high content of carbohydrates, unsaturated fatty acids and also many minerals such as potassium, calcium, phosphorus, iron and sodium. You can‘t solely use it for baking bread, but mixed with wheat or spelt, it can be used well and makes bread and cakes fluffy. It‘s also suitable for thickening sauces and soups.
Chickpea flour – the Oriental one
Chickpea flour is, as you probably guessed, made from dried chickpeas. There is the roasted and unroasted version. The flour is high in protein and fiber and is therefore also suitable for thickening, as an egg substitute or to refine dishes. Interesting is also the high iron and calcium content of chickpeas: they contain 6 mg of iron per 100g and 124 mg of calcium - this is about as much calcium as is contained in milk.
I like to use chickpea flour for savory pancakes, or vegetable pancakes (you can find a recipe here), but it's also great as an egg substitute in breaded dishes, such as this Caesar salad with cauliflower. You have to try this, it‘s so delicious!
Coconut flour – the Exotic one
Coconut flour is made from coconut flesh, which is de-oiled and then ground. Just like the other flour alternatives that I have presented to you today, Alnatura coconut flour is rich in protein and fiber. It‘s also low in calories and cholesterol free. It‘s suitable as a flour substitute (about 20-30% of the normal flour can be replaced), but also as an addition in curries, smoothies and desserts.
I have to say that I find baking with coconut flour a bit difficult and you have to experiment a little to get the right composition. You can already find a recipe on the blog here for fine cookies with coconut flour, you should really try this. But I also like to use the coconut flour as a breading for baked vegetables like sweet potato.
Of course the list is far from complete. I also like to use rice flour, which makes cakes pretty fluffy, like this apple cake. And I also use oat flour regularly – you can easily make this yourself. It fits very well as a partial flour substitute in bread but also sweet foods like pancakes.
Flour alternatives and 2 delicious recipes
So that you can get an idea of what to use the flours for, I have two easy recipes for you. Just click through to each recipe:
1. Plum tart with buckwheat flour
A juicy tart with a thin, nutty base made from buckwheat and soy flour and a homemade plum compote thickened with corn flour. It comes with little sugar and is a healthier option than a classic tart.
Get the recipe: plum tart with buckwheat flour
2. Chickpea herb pancakes filled with mushrooms
Savory pancakes made from protein-rich chickpea flour, filled with sautéed mushrooms and kale. A simple, quick dish that is popular with kids too.
Get the recipe: chickpea herb pancakes filled with mushrooms
Do you already have experience with flour alternatives and if yes, which are your favorites? I think it's great that more and more alternatives in organic quality are available in Migros and Alnatura. Because these not only have many health benefits, they are also fun to experiment with. I hope my little guide to flour alternatives and 2 delicious recipes was helpful to you!
Love, Verena
This blogpost was created in collaboration with Migros, but reflects my personal opinion.*
