Socca – A Chickpea Crepe, Tortilla, Flat Bread, Pancake…It’s soocca Versatile

Socca TurnoverCalled socca in France, farinata in Italy and faina in Argentina, this mixture of chickpea flour, water, salt and oil has been a nutritious snack and street food for centuries. It is similar to a thin flat bread or crepe that can be eaten alone or topped and rolled up with anything you like; sautéed veggies and mushrooms, cheese, shrimp, eggs and sausage. Some like to add herbs to the batter. The French like to add rosemary. Some bake it in large pizza pans, some broil it and some like smaller stove top versions.  Others make it as tortillas in tortilla makers. If you search the internet, you’ll see no two soccas are the same! But the common denominator is the simple chickpea batter.  The end product is quick to make (10 minutes), lower in carbohydrates than wheat, is gluten-free and has the nutrition and health benefits of beans!

Servings 6

Ingredients:

  • 1 cup chickpea flour (4 oz)
  • 1 cup water (8 oz)
  • 1 tbsp olive oil
  • 1/2 tsp salt

For a thin crisp 6 inch crepe…

Combine all ingredients and whisk rapidly to smooth out all lumps. Or blend in a Bullet type blender.

Batter is set and Ready to flip.
Batter is set and Ready to flip.

Heat non-stick (no need to oil pan) small 8 inch skillet to hot but not smoking.  A hot skillet is the trick to making this socca crepe crisp.  You can test by dropping a tiny bit of batter in the skillet and when it bubbles up it is ready.  Pour 1/4 cup of batter in the skillet and tilt the skillet around to distribute the batter evenly over the bottom. Cook about a minute than turn the heat down a little so the crepe doesn’t burn and can cook through. You will see when the top sets, about 2 minutes more.

Brown and Crisp
Brown and Crisp

Flip the crepe over with a spatula and cook for 1 minute longer.  Flip it back over on the nicer side before you add your topping. Or you can roll it up and eat it as it is.

If you have several to make, preheat the oven and a pan and store the cooked crepes in the oven until all are done.

Nutritional Facts:
Serving Size – 1 socca (2 0unces)  – Calories 93, Calories from Fat 32 ;  Total Fat 4 g, 5%;  Saturated Fat .5 g, 2%; Cholesterol 0 mg, 0%; Sodium 208 mg, 9%; Carbohydrate 11 g, 8%;  Fiber 2 g, 8%; *Added Sugar 0g, 0%; Protein 4 g, 8%;

Omega 3 (Good Fats) .04 g, 4%; Omega 6

Iron 1 mg, 5%; Thiamin .1 mg, 6%; Vitamin B6 .1 mg, 5%; Folate/Folic Acid 83 mcg, 21%; Potassium 160 mg, 5%; Phosphorus 60 mg, 6%; Magnesium 31 mg, 8%; Zinc 1 mg, 4%; Manganese .3 mg, 15%;

Note*** The Percent Daily Value above are based on a 2,000 calorie per day diet.

To learn more about the nutrient content of your favorite foods, you may want to use a free online nutrient calculator such as The RightTrak.com. The RightTrak.com will calculate your Recommended Daily Allowances(RDA) for over 30 nutrients while it calculates your BMI.  Spend some time on the site and do several food searches. You will quickly learn what food choices give you and your loved ones the most “Nutrient Bang for Your Buck!”

Nutritional Information Resources:
USDA National Nutrient Database for Standard Reference
National Academy of Sciences (NAS) Daily Reference Intakes
U.S. Food and Drug Administration Food Labeling and Nutrition Reports (FDA)
The Linus Pauling Institute Micronutrient Information Center
The Whole Grains Council

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