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 -

  1. Limit yourself to eating one or two high carbohydrate meal a week.

  2. Get moving! Stimulate mechanical digestion by moving your body.

  3. Take a good quality vitamin C supplement.

  4. 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