Chickpea Wrap Recipe
I was so excited when I found this recipe.
These wraps are actually gluten, grain AND cornflour free!
They only contain THREE ingredients and this combination just doesn’t exist in the shops and you certainly won’t find it as clean.
The prep is done in under 5 mins and the cooking time is the same. INCREDIBLE!
Chickpeas are a powerhouse of nutrients, so I had to give them the spot light they deserve.
Chickpea The Superfood
BENEFITS
Packed with fibre and protein and not many calories, keeping you fuller for longer. They have a fairly low glycaemic level, (how rapidly your blood sugar levels rise after eating foods), so actually help to maintain your blood sugar levels. A great choice for a diabetic. Chickpeas are also good for your mental health! Research shows due to their magnesium, selenium, and zinc content, they may help protect you against depression and anxiety.
Chickpea Wrap Recipe
Chickpea Wrap Recipe
Prep time: 5 mins Cook time: 5 mins Serving size: 2 servings, (makes about 4-5 wraps).
INGREDIENTS
1 cup chickpea flour
1/2 cup tapioca starch
3/4 - 1 cup water
1/3 tsp. salt
You can also add in other flavourings, like garlic powder, or cumin seeds would be delicious.
METHOD
If you want a thicker wrap, you can just add 3/4 cup of water, or for thinner tortillas use the whole cup of water. I used the whole cup for mine and they came out perfectly.
In a medium bowl, whisk all the ingredients until smooth and lump free.
Heat a non-stick pan over medium heat.
Ladle some of the batter into the pan depending on how large you would like your tortillas.
Cook for 2-3 minutes and flip, then cook an additional 1-2 minutes.
Enjoy with your favourite tortilla fillings!
STORAGE
Once the tortilla’s have cooled, layer them in a container with parchment paper between each one so that they don't stick together. You can store them in the fridge for up to 3 days. If they have dried out a bit in the fridge, you can easily reheat them in a pan (fry on both sides over a low/medium heat for about 20 seconds). They are soft and pliable again. You can also freeze them too, using the same storage method as the fridge.
Chickpea’s Nutrients
based on 1 cup
Calories: 269
Protein: 14.5 grams
Fat: 4 grams
Carbs: 45 grams
Fibre: 12.5 grams
Manganese: 74% Daily Value (DV)
Folate (vit B9): 71% of the DV
Copper: 64% of the DV
Iron: 26% of the DV
Zinc: 23% of the DV
Phosphorus: 22% of the DV
Magnesium: 19% of the DV
Thiamine: 16% of the DV
Vitamin B6: 13% of the DV
Selenium: 11% of the DV
Potassium: 10% of the DV
Improving Carb Metabolism
top 5 tips
These are easier on your digestion than shop bought gluten free wraps, HOWEVER, they are still high in carbohydrates. So if you have trouble breaking down carbohydrates, I’d recommend the following -
Limit yourself to eating one or two high carbohydrate meal a week.
Get moving! Stimulate mechanical digestion by moving your body.
Take a good quality vitamin C supplement.
Take magnesium citrate to help support your bowels elimination.
resources
https://www.healthline.com/nutrition/chickpeas-nutrition-benefits#TOC_TITLE_HDR_8
Recipe taken from: elavegan.com