Farinata (Italian Chickpea Pancake)

By Suzanne Anderson March 23, 2023 33 mins read 162 Views

Farinata, an Italian street food that has crispy edges and a creamy center, is a classic. This delicious savory chickpea pancake can be used as a side dish, appetizer, or snack without wheat. This Italian specialty will please everyone, regardless of whether you are allergic to gluten or prefer it as candy.

Mariam Hamdy, Photo Credits

Farinata is sometimes described as a chickpea pancake. Farinata, a delicious, crispy-edged custardy delight that is naturally gluten-free, is a popular street food in Genoa, Italy. It can be made in many different ways!

This is a wonderful example of cucina Povera, which means "poor kitchen." It also demonstrates the Italian talent to transform inexpensive ingredients into delicious dishes we savor today.

Farinata is made with chickpea flour, water and olive oil. It's a delicious vegan, gluten-free, and dairy-free delight. Farinata is easy to make. All you need to do is give it at least four hours to rest and hydrate before you start your day. You can add other herbs and vegetables once you are comfortable with the process.

I make farinata by mixing the batter in the morning and baking it in the afternoon for a quick snack. If you are hosting a dinner party, bake it right before guests arrive. Bake, cut into squares and then pass the farinata to your family and friends.

Table of Contents

Take a stroll down the alleyways of Genoa
Farinata's History
Farinata Adaptation Strategies
What is the Farinata recipe?
How to Make Farinata
Farinata: Tips and Tricks
Farinata: What to serve with it?
Italian Appetizer Recipes We Love
Farinata (Italian Chickpea Pancake Recipe)

Stroll down the Alleyways of Genoa

Many people don't know Genoa is the home of some of Italy’s best street food.

You will find vendors selling freshly baked farinata as you wander along the carruggi streets, a narrow cobbled street that runs along Italy's northern Mediterranean Coast.

Traditional farinata batter is poured into a large, shallow, cast iron or copper skillet and baked in an extremely hot oven. The result is almost magical: soft and creamy in center with a delicate, lacy crust.

It has a beautiful golden color and a pleasant vegetal taste thanks to chickpea flour. It is hot from the oven in focaccerie, and other food shops in Italy.

History Farinata

The origins of Farinata are a bit murky. Legend has it that Roman troops in Genova were desperate for quick and cheap food, so they "baked" the pancakes on top of their shields.

Another holds that the Genovese battle fleet was confronted by stormy seas after returning from victory against Pisa 1284. Bags of chickpea flour were mixed with oil barrels, and the mixture was whipped into a thick slurry that the soldiers could "bake" on the deck.

Both stories are likely to be false.

It is more likely that farinata was created in Liguria, which includes Genoa and the Italian Riviera. There are versions from Piedmont to Sardinia as well as Tuscany where it is called cecina. And across the French border in Nice where it is called socca.

How to Adapt Farinata

Farinata can be enjoyed plain or you can add herbs, spices, or thinly sliced vegetables. You should be gentle with these embellishments as the earthy flavor and texture of farinata is its greatest asset.

Sprinkle rosemary in the batter
As soon as the oven is finished, grind fresh pepper.
Just before baking, sprinkle thinly sliced onions on top of the batter. The onion will bake right into the pancake, adding caramelized sweetness and blackening spots. This is my favorite addition!
Also delicious are thinly sliced baby artichokes or fennel with baby artichokes sprinkled on top.

What's the Farinata recipe?

Farinata has very few ingredients so make sure that they are of high quality. It is crucial for this recipe to be successful.

Chickpea flour This gluten-free flour is made of finely ground chickpeas. It is pale in color with a pleasant vegetal taste. It is a good source folate, protein, and fiber. Chickpea flour can be found in most supermarkets' baking aisle. Chickpea flour should be stored in a sealed container or bag. It can be kept in the refrigerator for up to 6 month or in the freezer up to 1 year.
Sea salt Fine sea salt is a salt that dissolves quickly and enhances the flavor of the batter. Kosher salt is also an option.
Water The weight of chickpea flour to water is approximately 3:1. 600g (or 2 1/2 cups) of water is required to make 200g chickpea flour. It is best to use room temperature water or tepid water so that the chickpea batter can absorb the liquid. To avoid any unpleasant taste, I prefer spring water over filtered water. However, if you like the taste of tap water, feel free to use it.
Extra-virgin olive oil: Olive oil is an essential part of this recipe. It must be high quality. Choose olive oil that has a mild, buttery taste that doesn't overpower the flavor of chickpea flour like our Nocellara, Sicily, from Agrigento.
Flaky sea Salt: Flaky sea Salt gives farinata a unique texture and flavor.
Seasonings and Toppings: Yellow onion adds a caramelized sweetness, while fresh rosemary and black pepper lend a fragrant, savory quality to farinata. Both can be used. Farinata can be used as a blank canvas. You can serve it plain or let the intriguing flavor of Farinata speak for itself. You can experiment with different toppings and herbs. Farinata is best served in small quantities.

Making Farinata

For farinata to be good, the batter should be allowed to rest for at least four hours. This allows the chickpea flour absorb the liquid, resulting in farinata which is custardy but not dry.

Combine the batter in a large bowl. Add 2 cups chickpea flour to a large bowl. Slowly add 2 1/2 cups of room-temperature or room-temperature filtered or spring water. To avoid lumps, I continue to whisk. Allow the batter to rest for at most 4 hours. Mix it every few hours, and scrape off any foam from the top.
Pre-heat the oven. Place one oven rack on bottom level and another on top level, approximately 4 to 6 inches away from the broiler. Pre-heat the oven to the highest setting, but not 'broil'. My oven heats up to 500°F. However, some ovens heat only to 450°F. Both settings work fine. Just adjust the time for your cooking.
Preparing your Farinata: Heat a large, shallow, oven-safe skillet about 14 inches wide or 2 shallow 9-inch pans in the lower oven for 10 minutes.
Heat the oil. After the skillet has been heated, remove it from the oven using oven mitts. Place the skillet on a heat-proof surface or stove. To coat the skillet, add 1/4 cup olive oil.
Add the batter. Now, the fun part. One hand should hold a wooden spoon. As you grasp the handle of the wooden spoon, place it so that the spoon is at 45 degrees over the skillet. The spoon should touch the olive oil. Slowly pour the batter into the skillet. Don't overfill your skillet. Your batter should not be more than 1/3 inch thick. Farinata that is too thick will become heavy and not light and creamy. It is best to pour it over the spoon so that the batter doesn't break through the olive oil coating on the skillet.
Oil the batter: Some olive oil will rise to the top of the batter. Use the wooden spoon to gently pull the olive oil towards the middle of the skillet, so that it covers the batter. It doesn't have to cover the entire surface. Although this may seem difficult or impossible, it is actually quite simple and works. Oil forms a "bottom" and "top seal" which prevents the batter sticking to the bottom of your skillet. It also helps to create a crisp top.
You can add any toppings Now is the best time to put any toppings such as thinly sliced onions. Half of a sweet yellow onion, thinly sliced, is what I prefer to sprinkle on top. You should try to get a Vidalia or Maui onion.
Bake the farinata and broil it: Return the skillet to the lower portion of the oven and bake for 15 to 20 minutes until the top is golden. The farinata bakes quickly so be careful. Use oven mitts to transfer the skillet to the upper part of the oven. Turn on the broiler. Broil the farinata in the oven for 3-4 minutes until it turns golden brown.
Bake and serve: Remove from oven and sprinkle with flaky sea salt. Serve hot by cutting into wedges or squares.

Tips to Make Farinata

Farinata is difficult to prepare if you don't have clear instructions. Although this recipe is a basic guide for farinata preparation, I have provided additional tips to help you get started.

Don't get too fancy. Many recipes call for toppings, such as cheese, grilled, or roasted vegetables, or seafood. Don't go overboard. Farinata's simplicity and creamy chickpea flavor is what makes it so appealing. My favorite version is with a little rosemary mixed into the batter and sliced onion on top.
Take out and cut. Especially if the skillet is well-seasoned or nonstick, it shouldn't be difficult to remove the farinata. You can use a pizza cutter or a knife for cutting the farinata into small squares, rectangles or wedges. Then, lift them from the skillet using an angled spatula.
Eat it hot. Farinata tastes best right after it has come out of the oven. As it cools, the delicate crunchy-creamy texture of farinata begins to disappear. Although I do love fresh baked farinata, leftovers are also good at room temperature. Although it can become a little floppy, you still get the rich chickpea flavor.
Prepare the batter at least two days in advance. After letting the batter rest on the counter for a while, transfer it to a container and place in the refrigerator. It should be at room temperature before you bake it. Give it a good stir.

Farinata and

Farinata can be enjoyed in many ways, even though it is considered street food. Farinata makes a great appetizer for parties. It can be served in small pieces to go with cheese, salami, salami, olives, or these Antipasto Skewers.

This recipe is not for the snack table. It can be served as a side dish or gluten-free bread replacement, such as alongside Roasted Whole Chicken and Simple Vegetarian Minestrone. It is great paired with grilled sausages or peppers.

Italian Appetizer Recipes We Love

Roasted Fennel and Parmigiano Cheese
Easy Antipasto Skewers
Rosemary Focaccia & Roasted Garlic
Easy Blistered Tomato Bruschetta

View all Mediterranean Recipes .

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Farinata (Italian Chickpea Pancake).

This is Genoa's most famous street food. It features a thin, crispy chickpea pancake with a custardy centre and crispy edges.

Course Side

Cuisine Italian

Diet Gluten Free, Kosher, Vegan, Vegetarian

Prep time 5 min

Cook Time 20 Minutes

Resting time HTML4 HTML5_

Total Time 4 hours 25 mins

Servings

Calories 142.8 kcal

Author Domenica Maretti

Ingredients

2 scant cups chickpea flour
1 teaspoon fine sea salt
2 1/2 cups water, at room temperature
1/4 cup extra-virgin olive oil
1 teaspoon minced fresh rosemary, (optional)
1/2 sweet Yellow Onion (like Maui, Vidalia), Thinly Sliced (optional).
Flaky sea salt
Freshly ground black pepper, (optional)

Instructions

Mix the chickpea flour, fine sea salt and water in a large bowl. Slowly add the water, whisking continuously to avoid lumps. Allow the batter to rest for at most 4 hours. Mix the batter with a whisk every so often. Use a spoon to scrape any foam off the surface.
Pre-heat the oven and skillet. Arrange the oven racks on the bottom and top shelves. Pre-heat the oven to the highest setting, just below broil. Once the oven is ready to go, heat a cast-iron skillet or 14-inch pizza pan on the bottom rack. Mix the rosemary into the batter. Give the batter a final stir.
Use oven mitts to remove the skillet from the oven. To distribute the oil, pour in the olive oil. You can gently swirl the skillet.
Place the batter in a bowl: With a long, wooden spoon at your side, hold it at 45 degrees so that it touches the oil's surface. Slowly pour the batter onto the back of the spoon, making sure it flows into the skillet. As you pour, some oil may pool on the surface.
To coat the batter, use a spoon to "pull" the oil onto the surface towards the center of your skillet. (The oil may not completely cover the batter's surface; this is okay). Sprinkle the onion slices evenly on the batter if you are using it.
Bake and then broil: With oven mitts, gently return the skillet to the oven's bottom shelf. Be careful not to let the batter get all over the place. Bake for 15-20 minutes until the farinata has set and is pale golden on top. Turn on the broiler and transfer the skillet to the upper shelf of the oven. Broil for 3-4 minutes until the farinata's surface is golden brown.
Finish the dish by slicing it and serving: Take the skillet out of the oven and sprinkle with flaky sea Salt and freshly ground pepper, if desired. Cut the farinata with a pizza cutter or knife and transfer to a warm serving plate. Serve immediately.

Notes

Before preheating your oven, arrange your oven racks.
Use a small skillet that is about 14 inches in diameter or two shallow 9-inch skillets. The farinata will not brown if the skillet is too large.
The batter can be prepared up to two days in advance. Allow the batter to rest on the counter for a while, then transfer it to a container and place in the refrigerator. Before baking, let the batter cool to room temperature.
To browse high-quality Mediterranean ingredients such as olive oils, honey and jams, visit the shop

Nutrition

Carbohydrates: 14.4g

The Mediterranean Dish first published Farinata (Italian Chickpea Pancake).

By: Domenica Marchetti
Title: Farinata (Italian Chickpea Pancake)
Sourced From: www.themediterraneandish.com/farinata-recipe/
Published Date: Thu, 23 Mar 2023 17:03:03 +0000

Frequently Asked Questions

Is oatmeal OK on a Mediterranean diet?

Yes, oatmeal may be consumed on the Mediterranean Diet. Oats, whole grains, can provide a good source dietary fiber as well as minerals like iron and magnesium. They can be served with blueberries and nuts, as well as savory ingredients such eggs and cheese. Oatmeal is versatile and can be used in a variety of ways to help you make a healthy breakfast. Oatmeal can be used in smoothies, protein bars, and even plain oatmeal with almond milk. You can also add it to peanut butter, cinnamon, chia seeds and goji berries for additional nutrition. Many countries in the Mediterranean region are fondly familiar with oatmeal, and many believe they can be used with this type of diet.

What fruit can you eat as part of a Mediterranean diet

Fruits commonly found in the Mediterranean Diet include apples, oranges, grapes, melons, pears, figs, dates, and berries. Think of adding fresh fruits to breakfast ideas like smoothie bowls or parfaits for added nutrition. Dates spread over toast with a dollop of Greek yogurt are also an excellent option for breakfast; it provides natural sweetness without the need for processed sugars. Fresh fruit can be sliced and served over salads to add flavor and nutrients and satisfy sweet tooth cravings. Healthy snacks that are part of the Mediterranean Diet include nuts and seeds such a almonds, pistachios, as well as dark chocolate moderately for additional antioxidants. To experience the flavors of this ancient diet, explore various local options considered staples in countries close to the Mediterranean Sea!

Are Rice and Rice part of the Mediterranean diet?

Mediterranean diet includes rice, which is both permitted and encouraged. This dietary plan emphasizes fruits and vegetables, whole grains and legumes, healthy oils such as olive oil, nuts and moderate intakes of dairy products and meat. Whole-grain white rice is a great carbohydrate source, providing energy for the body. It is also a great source of dietary fibre, which can improve digestion and provide vital nutrients such as iron and B vitamins. It is possible to add rice to your dishes by cooking it in soups, salads, and stews. It is possible to reduce added fat, if necessary, in order to eat rice-based meals within the guidelines of Mediterranean nutrition.

Is Banana permissible in the Mediterranean diet

Yes, bananas may be eaten on the Mediterranean Diet. Bananas are a low-calorie and nutritious fruit that can provide dietary fiber, potassium and vitamin B6. Bananas can be added to salads, porridge, smoothies, and sweet potato dishes as a healthy side dish. This can be eaten as a snack or with nut butter, such as peanut or almond. To improve digestion and promote hunger when eating, you may want to pair bananas with nuts and seeds.

Can I use regular oil instead of extra Virgin Olive Oil?

Extra virgin olive oil is not recommended for Mediterranean cuisine. Regular olive oil can be used in place of extra virgin. Regular olive oil can still be used, even though Extra Virgin Olive Oil (EVOO), is more desirable for its superior quality and nutritional benefits. However, it is still possible to use regular olive oil due to its mild flavor. Regular olive oil can be used to make everyday meals such as stir-frying or roasting vegetables. This olive oil has a lower price than EVOO. However, some believe that it is better suited for higher heat applications like deep frying. However, remember that it does not contain the same nutrients or positive compounds as EVOO, so try to make up for these benefits in other parts of your diet whenever possible.

Statistics

Benefits of Replacing foods high in saturated fats (like butter) with plant sources high in monounsaturated fatty acids, like olive oil, may help lower the risk of heart disease by 19 percent, according to research. (everydayhealth.com)
Choose fat-free or 1% milk, yogurt, and cottage cheese. (my.clevelandclinic.org)
One small study suggested that swapping one-half of your serving of a high-glycemic starch (like rice) with lentils helps lower the glycemic response by 20 percent. (everydayhealth.com)
1g sugar Benefits Rich in heart-healthy polyunsaturated fats, these nuts may also favourably impact your gut microbiome (and thus improve digestive health) and lower LDL cholesterol, according to a small study that included 18 healthy adults. (everydayhealth.com)

External Links

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How Does the Mediterranean Diet Supports Brain Health and Reduces Cognitive Decline?

Mediterranean diet is an eating pattern that emphasizes fruits, vegetables legumes, whole grains and nuts. However, it is low in red meat, added sugar, and high in fruits, veggies, whole grains, nuts and healthy fats. There have been many benefits, including improved brain health. According to research, the Mediterranean Diet can slow the aging process and reduce the risk of developing dementia. It may also boost mood disorders and offer protective benefits against aging-related oxidative damage.

Several aspects of the Mediterranean diet support brain health and reduce cognitive decline. Consuming large amounts antioxidant-rich food items like fruits and veggies, which are rich in vitamins and minerals, has the greatest benefit. Monounsaturated fats such as olive oil can help maintain healthy levels of omega-3, which is crucial for optimal brain function. Additionally, limiting processed carbs may improve mental clarity. They stabilize blood glucose levels throughout a day and lower inflammation associated with chronic illnesses like stroke or Alzheimer's.

Following a balanced Mediterranean diet plan that includes plenty of fresh fruits and vegetables; lean proteins like fish or poultry; whole grains; ample healthy fats from olive oil; occasional red wine, plus moderate dairy intakes like yogurt or cheese will help maintain adequate nutrition levels over time to reduce cognitive decline. In addition, regular vigorous exercise will strengthen serotonin, which is a key component of mental well being. Combining these tips can help you achieve good mental and bodily health in old age.