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Savory chickpea flour pancakes (socca, besan chilla) for steady blood sugar

Chickpea flour is used in India, the south of France and Italy for the same reason: it makes a sturdy, savory pancake from a single ingredient. It is also far more filling than wheat.

Stack of golden pancakes with berries on a white plate
Prep10 min
Cook15 min
Serves4
Fiber (est.)6 g

This pancake goes by many names. In India it is besan chilla, in Nice it is socca, in Genoa farinata. All start with chickpea flour and water. The flavors are earthy and a little nutty, and the edges crisp up nicely in a hot pan.

For anyone managing blood sugar, chickpea flour is a smart swap for wheat flour. It carries roughly twice the protein and a lot more fiber, and it digests more slowly. It also works for breakfast, lunch or dinner, so it can end the habit of reaching for toast.

Savory Chickpea Flour Pancakes

Pancakes

  • 1 1/2 cups (150 g) chickpea flour (besan)
  • 1 1/4 cups (300 ml) water
  • 1 tbsp (15 ml) olive oil, plus extra for the pan
  • 1 tsp ground cumin
  • 1/2 tsp ground turmeric
  • 1/2 tsp salt
  • 1/2 small onion, very finely chopped
  • 1 cup (30 g) baby spinach or cilantro, chopped
  • 1 small green chile, minced (optional)

To serve

  • 1 cup (240 g) plain Greek yogurt
  • 1 cucumber, thinly sliced
  • 2 tomatoes, chopped
  • 2 handfuls arugula (rocket)
  • Lemon wedges

Method

  1. Whisk the chickpea flour, water, oil, cumin, turmeric and salt in a bowl until completely smooth. Rest for 10 minutes. Stir in the onion, spinach and chile.
  2. Heat a nonstick or cast-iron skillet over medium-high heat and brush it with a little oil.
  3. Pour in about 1/3 cup (80 ml) of batter and spread it into a thin 6 inch (15 cm) round. Cook for 2 to 3 minutes, until the surface looks set and the edges lift. Flip and cook for 1 to 2 minutes more.
  4. Keep the finished pancakes warm in a low oven while you make the rest. You should get about 8.
  5. Serve with yogurt, cucumber, tomato and arugula, and a squeeze of lemon.

Fiber is an estimate based on USDA values and will vary with brands and portions. US cups and ounces are given with metric weights and volumes.

Why this works for insulin resistance

  • Protein and fiber in the batter itself. A 150 g portion of chickpea flour, shared by four people, gives about 4 g of fiber and more than 8 g of protein each before any toppings.
  • Lower glycemic effect. Legume flours raise blood sugar less than refined wheat flour does.
  • Resting the batter lets the flour hydrate, which gives a better texture and a more even cook.

Pile the pancakes with yogurt and raw vegetables, which brings the total fiber up and gives you something fresh against the earthy flavor.

Make it your own

  • For socca, pour thin batter into a very hot oiled skillet under the broiler and cook until blistered. Eat with rosemary and black pepper.
  • Stir 1 tbsp of ground flaxseed into the batter for extra fiber.
  • Fill with sauteed mushrooms and a fried egg for a heartier dinner.
  • Pancakes freeze well between sheets of parchment. Reheat in a toaster.

Chickpea flour can taste bitter if it is old. Buy small packs and store them in the fridge once opened.

Want the bigger picture?

Read Insulin resistance and type 2 diabetes, or start with our guide to insulin resistance. For more ideas on adding fiber, see the fiber guide.

More type 2 diabetes recipes

Please note. This page is for education and is not medical advice. If you take insulin or medication that can cause low blood sugar, such as a sulfonylurea, talk to your care team before making large changes to what you eat. Read our medical disclaimer.