18 October 2024

Chickpea Flour Tortilla

This easy Chickpea Flour Tortilla is one of the must-have recipes I need to eat at least once a week. I suggest serving it with a spread of tzatziki sauce, fresh arugula, roasted cherry tomatoes, and crunchy pine nuts. What I love most about this gluten-free tortilla, however, is its versatility, as it’s the perfect base for any kind of dressing or topping. Additionally, compared to regular flour, chickpea flour is very filling and an excellent source of plant-based protein.

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This Chickpea Flour Tortilla is an alternative to regular tortillas, which are often made not only with all-purpose flour but also packed with additives and preservatives. I use to eat them as a wrap, as a healthy snack, or as a side for my meals. You only need two ingredients and it’s incredibly quick, so you can decide to cook some at the last minute. Alternatively, you can do what I do and make extra tortillas to store in the fridge for later.

These tortillas, rich in dietary fiber and with a low glycemic index, are a great source of protein for vegetarians and vegans. Moreover, chickpea flour is suitable for those with gluten intolerance or celiac disease, and since they are dairy and egg-free, they are suitable for many dietary restrictions. Finally, this recipe is also eco-friendly because chickpeas are more sustainable to grow compared to wheat and other grains typically used for flour tortillas.

This version with tzatziki sauce, tomatoes, arugula and pine nuts is just one serving option, but there are many ideas to choose from. For example, you could prepare a wrap filled with vegetables, and a plant-based protein (such as tofu, tempeh, or falafel..) along with sauces for extra creaminess. Another option is to use the Chickpea Flour Tortilla as a taco, a plain or topped flatbread, or as a base for gluten-free pizza.

Ingredients for healthy chickpea tortillas

Chickpea flour: it’s rich in protein and fiber, promoting digestive health and helping you feel full. Additionally, chickpea flour is packed with iron, magnesium and B vitamins. Depending on how much water you add, this flour can yield a thicker or thinner tortilla.

Cherry tomatoes: I use these instead of larger tomatoes because of their sweetness, which perfectly complements the other ingredients. When roasted in the oven, halved cherry tomatoes release their juices and concentrated flavor. I bake them in the oven, but you can also place them in an air-fryer. Alternatively, if you want to retain their juices, you can sauté them in a saucepan with some olive oil.

Cucumber: grated cucumber adds a refreshing and crisp note to the sauce, contrasting with the smoothness of the yogurt. With its high water content, cucumber helps create a fluid consistency that is easier to spread. Additionally, this vegetable provides vitamin K, potassium and antioxidants, making the tzatziki sauce more nutritious and healthier.

Greek yogurt: it has a tangy flavor that balances the overall taste of the sauce, complementing the freshness provided by the cucumber and the acidity of the lemon juice. Greek yogurt is high in protein, making the sauce beneficial for vegetarians and those looking to increase their protein intake. Additionally, this type of yogurt contains probiotics that support digestive health, along with calcium.

Lemon juice: its acidity complements the creaminess and richness of Greek yogurt and the freshness of cucumber. Lemon juice is a natural preservative that extends the sauce’s life and allows you to store it for a few days in the fridge. Additionally, it is a great source of vitamin C, which is important for the immune system.

Parsley: it adds a fresh, herbal note that complements the tanginess of the lemon and the creaminess of the yogurt. Moreover, its green color enhances the visual appeal of the sauce. Parsley in a source of vitamins and antioxidants that are important for various bodily functions and overall health.

Garlic: it adds a bold and pungent flavor that, when combined with the other ingredients, creates a well-rounded flavor profile. Garlic also has anti-inflammatory and antioxidant properties, which contribute to immune function and heart health.

Arugula: it has a peppery flavor that adds a zesty note to the dish and its bitter leaves balance well with the richness of the tzatziki sauce. Arugula is a great source of vitamins A, C and K, as well as folate, calcium and potassium. Finally, it is crucial for bone health because it contributes to calcium absorption and bone mineralization.

Pine nuts: their healthy fats content is beneficial for heart health and helps lower bad cholesterol levels. Pine nuts also provide omega-3 and omega-6 fatty acids, which are essential for brain function. Additionally, they are a source of plant-based protein and vitamins, along with minerals such as magnesium.

Find the complete recipe with measurements below.

How to prepare the easy chickpea flour tortillas

Cut the cherry tomatoes in half , place them on a lined baking dish, and season with salt, pepper and olive oil. Bake for about 25-30 minutes at 200°C until roasted.

In a large mixing bowl, whisk the chickpea flour with water, salt, pepper and olive oil . Achieve a smooth texture and let it rest for 5-10 minutes.

Heat a sauce pan and pour a ladle of chickpea mixture. Cook for 2-3 minutes on each side.

For the tzatziki sauce: in a bowl, mix the Greek yogurt, finely grated cucumber, lemon juice, fresh chopped parsley, olive oil, grated garlic clove.

Serve the Chickpea Flour Tortilla with a spread of tzatziki sauce, roasted cherry tomatoes, arugula and toasted pine nuts on top.

My tips for savory chickpea tortillas

Add more to the chickpea flour mixture if you want to achieve a texture similar to a crepe, or use less water to obtain a pancake-like consistency.

To add even more crunch, you can toast the pine nuts in a hot saucepan for a few minutes until golden brown.

Enhance the flavor by adding herbs and spices to the batter, such as cumin, garlic powder, or dried herbs like oregano.

Did you try this recipe? Don’t forget to share it with me tagging @nutritiouslysofia on Instagram!