Curry with Chickpeas and Hemp Flour: Creamy and Warming

Hemp flour plays a role in this curry that is rarely considered: it thickens the sauce. Two tablespoons mixed in cold water and stirred into the simmering pot give a consistency similar to that of cream, but with a nutty flavor in the background. This is a solution for those who do not consume dairy or do not want to use cornstarch. The rest of the recipe is classic: chickpeas, coconut milk, tomatoes, and curry paste. The dish is ready in 35 minutes and tastes better reheated the next day. Below you will find the technique for adding flour without lumps, full proportions, and what published analyses say about the composition of hemp flour, including numbers that are often misrepresented in recipes.

KEY INFORMATION
• Hemp flour is made from ground hemp seeds. In the analysis of two edible varieties, it had 22-25 g of protein and 26-29 g of crude fiber per 100 g, compared to 13 g of protein and 0.6 g of fiber in wheat flour type 550 (Rusu et al., Plants, 2021).
• To thicken, dissolve the flour in cold water. If added directly to hot sauce, it clumps together, making it impossible to mix.
• Hemp flour is gluten-free, so this curry is gluten-free. Just check the ingredients of the curry paste and spices.
• Food made from ground hemp seeds has a THC content limit of 3.0 mg/kg in the European Union.

How does hemp flour thicken the sauce?

It binds water. Hemp flour consists largely of protein and fiber, both of which absorb liquid and swell, causing the sauce to thicken. This is a different mechanism than with cornstarch, which must first gelatinize, and different from cream, which thickens through evaporation.

The practical difference is that hemp flour does not require long cooking, but it does not tolerate contact with hot liquid when dry. If added directly to the pot, it immediately clumps together, sticking to itself and becoming impossible to mix. Therefore, it is always dissolved first in cold water, mixed with a fork until smooth, and only then is this mixture poured in a thin stream into the sauce.

The second thing is flavor. Raw hemp flour has a distinct earthy taste, which softens and transitions to a nutty note after 3-4 minutes of cooking. If you shorten this time, the sauce will be thick, but it will retain a raw grassy note. This is the most common mistake during the first attempt.

How much protein and fiber does hemp flour have?

About 22-25 g of protein and 26-29 g of crude fiber per 100 g in flour made from whole ground seeds. Such values are provided by Rusu et al. (Plants, 2021), a study that ground seeds from two edible varieties and compared the results with wheat flour type 550.

Hemp flour is not a single product. Siano et al. (Molecules, 2018) studied flour from the Fedora variety and found 30.7 g of protein and 13.6 g of fat per 100 g, which is more than twice less fat than in the flours from Rusu’s study. The more defatted the seeds, the more protein per gram of flour, so before calculating anything, check the label on your package.

It is also important to maintain proportions. Two tablespoons of flour for the whole pot is a technical addition, not a source of protein in this dish, as the chickpeas primarily provide the protein. Mattila et al. (Plant Foods for Human Nutrition, 2018) measured 25.6 g of protein and 33.8 g of dietary fiber per 100 g of dry mass in hemp seeds, but the utilization rate of this protein was among the lowest of the seven studied plants.

How to make curry with hemp flour step by step?

The proportions are enough for 3-4 servings. Preparation takes 10 minutes, and cooking takes 25 minutes. The order is only important in one place: the hemp flour mixture is always made before adding it to the pot, never during.

Ingredients:

• 1 can (400 g) of chickpeas in brine or 250 g cooked
• 2 tablespoons of hemp flour and 4 tablespoons of cold water for the mixture
• 1 can (400 ml) of coconut milk
• 1 can (400 g) of chopped tomatoes
• 1 large onion, 3 cloves of garlic, 1 teaspoon of grated ginger
• 1 tablespoon of red or yellow curry paste or 2 teaspoons of curry spice
• 1 teaspoon each of turmeric and ground cumin, a pinch of cayenne
• 2 tablespoons of coconut oil or olive oil
• salt and freshly ground black pepper
• fresh cilantro and basmati rice or naan bread for serving

1. Heat oil in a heavy-bottomed pot. Add chopped onion and sauté for 5-6 minutes until soft.
2. Add garlic and ginger, sauté for a minute. Add curry paste and cumin and sauté for another half a minute, stirring until the spices become fragrant.
3. Pour in chopped tomatoes and coconut milk. Add turmeric, cayenne, and a pinch of salt, then stir.
4. Bring to a boil, reduce heat and cook for 10 minutes uncovered until the sauce reduces.
5. In a small bowl, combine hemp flour with cold water. Mix with a fork for about 30 seconds until the mixture is smooth and lump-free.
6. Pour the mixture into the curry in a thin stream while constantly whisking. Cook for 3-4 minutes over low heat to thicken the sauce and allow the flour to lose its raw taste.
7. Drain and rinse the chickpeas, add them to the sauce and cook together for 5 minutes. The chickpeas should be heated and absorb the flavor, not overcooked.
8. Taste and season with salt, lime juice, or a pinch of garam masala. If the sauce is too thick, add water by the tablespoon. Serve with rice and sprinkle with cilantro.

Does hemp flour contain THC?

Hemp flour is made from seeds, and hemp seeds do not produce cannabinoids. Trace amounts come from contamination of the hull with dust from the flowers during harvesting, which is why regulations set an upper limit instead of requiring zero. This applies to every product made from seeds, from flour to cold-pressed oil.

In the European Union, ground hemp seeds and other processed products from seeds have a maximum allowable THC level of 3.0 mg/kg, while hemp seed oil has 7.5 mg/kg. The limits are set by Commission Regulation (EU) 2023/915 on the maximum allowable levels of certain contaminants in food, effective from May 25, 2023. The level is calculated as the sum of delta-9-THC and its acid form THCA, converted to delta-9-THC. The food producer is responsible for compliance with the limit, and batches of raw material are subject to control testing.

For the kitchen, the conclusion is simple: hemp flour sold as food does not have intoxicating effects, and two tablespoons in a pot of curry do not change that. If you are looking for another vegan dish with hemp in the ingredients, check out red lentil dhal with hemp seeds.

How to enhance this curry?

The simplest way is with vegetables that will absorb the sauce without diluting it. Add spinach in the last two minutes, as it releases water and loses color. Diced sweet potatoes can be cooked from the beginning with the sauce, while cauliflower florets can be added along with the chickpeas. Each of these vegetables changes the density of the sauce, so add the hemp flour mixture only after them.

You can replace the chickpeas with 150 g of red lentils, which cook directly in the sauce for about 20 minutes and do not require pre-soaking. Lentils thicken the dish on their own, so reduce the hemp flour mixture to one tablespoon. If you like this combination of spices, our cauliflower cream with hemp seeds and curry is made in a similar spirit.

If the curry turned out too thick, do not immediately rescue it with water. Hemp flour continues to work for a few minutes after being added, so wait five minutes and only then thin it out. From the same can of chickpeas, you can make chickpea and hemp seed patties on another occasion.

Frequently Asked Questions

How to add hemp flour to the sauce without lumps?

First, dissolve it in cold water in a separate bowl, in a ratio of two tablespoons of flour to four tablespoons of water. Mix with a fork for about 30 seconds until smooth, then pour the mixture into the pot in a thin stream while constantly whisking.

Is curry with hemp flour gluten-free?

Yes, because hemp flour does not contain gluten, and the other ingredients in this recipe do not either. However, check the labels of the curry paste and spice blends, as they may contain starchy additives or traces of cross-contamination.

How much hemp flour to add to curry?

Two tablespoons for a pot containing about a liter of sauce. With a larger amount, the sauce becomes sticky, and the earthy taste of the flour starts to overpower the spices. If you are cooking with red lentils, reduce the amount to one tablespoon, as lentils thicken the sauce on their own.

How much protein does hemp flour contain?

From 22 to 31 g per 100 g, depending on the variety and degree of defatting of the seeds. Rusu et al. measured 22.4 and 25.2 g in whole seed flours, while Siano et al. found 30.7 g in Fedora variety flour. Wheat flour type 550 had 13.0 g.

Can curry be reheated the next day?

Yes, and it tastes fuller then, as the spices have had time to meld. Reheat it over low heat, stirring, and if necessary, add a little water, as the sauce thickens further after a night in the fridge.

After a spicy dish, a mild infusion does wonders. Check out our hemp teas.

This article is for informational and educational purposes and does not replace consultation with a doctor. If you are pregnant, breastfeeding, taking medications, or have chronic conditions, consult the use of supplements or herbs with a specialist.

Author: Michał Waluk · Published: 2026-06-15 · Updated: 2026-08-15