Chickpea Chili Fries

Number of Servings: 6 (216 g)
Active Time: 20 min.
Total Time: 4 hours 20 min.
Chickpea Fries

Chickpea flour, also sold under the name besan, is basically dried and pulverized chickpeas. Cooked in a process somewhat like making polenta, it creates a thick pudding that hardens as it’s chilled to make a protein-rich dish that can be crisped up into fries on its own or added to things like stir-fries in place of chicken or tofu.


  • Cooking spray
  • 2 Tbsp. extra-virgin olive oil
  • 1 onion, minced
  • 4 garlic cloves, minced
  • 1 tsp. fresh rosemary, minced
  • 1½ tsp. chili paste
  • 4 cups water
  • 2 cups chickpea flour


  1. Spray a 9×13 baking pan with cooking spray.
  2. In a large pan over medium heat, heat the olive oil. Add the onion, garlic and rosemary and cook until the onion is tender. Stir in the sambal oelek.
  3. Add the water and bring to a boil. Slowly whisk in the chickpea flour until smooth.
  4. Reduce the heat to low and whisk until thick, 6-8 minutes.
  5. Spread in the baking pan and press plastic wrap on the surface, using your fingers to even it out as needed. Refrigerate until firm, 4-6 hours.
  6. Heat a large, non-stick skillet and spray with cooking spray. Cut the chickpea mixture into large fries and pat dry with paper towels. Fry until golden, 4-5 minutes per side. Serve hot.

Nutrition Facts

6 servings per container

Serving Size 216 g

Amount per serving
Calories 175
% Daily Value*
Total Fat 7.5g 9%
Saturated Fat 1g 5%
Trans Fat 0g
Polyunsaturated Fat 1.5g
Monounsaturated Fat 4g
Cholesterol 0mg 0%
Sodium 55mg 2%
Total Carbohydrate 20g 7%
Dietary Fiber 3.5g 14%
Total Sugars 4g
Includes 0g Added Sugars 0%
Sugar Alcohol 0g
Other Carbohydrate 13g
Protein 7g
Vitamin D 0mcg 0%
Calcium 26.8mg 2%
Iron 1.6mg 10%
Potassium 295mg 6%
Vitamin A 0.8mcg 0%
Vitamin C 2mg 2%
Vitamin E 0.9mg 6%
Vitamin K 5.6mcg 6%
Thiamin 0.2mg 15%
Riboflavin 0mg 0%
Niacin 0.6mg 6%
Vitamin B6 0.2mg 10%
Folate 137.7mcg 34%
Vitamin B12 0mcg 0%
Biotin 0.6mcg 4%
Chloride 4.6mg 0%
Pantothenate 0.2mg 0%
Phosphorus 106mg 8%
Iodine 0.4mcg 0%
Magnesium 54.9mg 15%
Zinc 0.9mg 10%
Selenium 2.9mcg 6%
Copper 0.3mg 35%
Manganese 0.6mg 20%
Chromium 0mcg 0%
Molybdenum 0.9mcg 2%

* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.


Water, Chickpea Flour, Onion, Olive Oil, Garlic, Red Chili Paste (chili, Salt, Distilled Vinegar, Potassium Sorbate And Sodium Bisulfite As Preservatives And Xanthan Gum), Cooking Spray (canola Oil (adds A Trivial Amount Of Fat), Palm Oil (adds A Trivial Amount Of Fat), Coconut Oil (adds A Trivial Amount Of Fat), Lecithin From Soybeans (non Stick Agent), Dimethyl Silicone (for Anti-foaming), Rosemary Extract (preservative)), Rosemary.

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