Chickpea Tortillas (vegan, gluten-free)

Okay, you’re right—half of pretty much all tortillas are already vegan and gluten free.

gluten free tortilla

But can we all agree that in the flour vs. corn debate, flour tortillas are clearly the superior taste winners? But also: those doughy and pliable rounds are all made out of refined flour and lard. Ew.

Luckily, it’s now possible to make really similar tortillas out of just chickpeas, flour and flaxseed. GET EXCITED!

gluten free tortilla

The key: chickpea flour, which is also known as garbanzo bean flour, gram flour or besan. It’s just ground chickpeas and it has approximately double the nutrition of masa harina (the corn flour used in corn tortillas).

¼ cup of masa harina = 100 calories, 2g fiber, 3g protein
¼ cup of chickpea flour = 110 calories, 5g fiber, 6g protein!!!!

Chickpea flour is one of the cheapest alternative flours you can buy—if you can’t find it in your local grocery store, it’s available in a lot of ethnic markets OR you can just buy a pack of dried garbanzo beans and grind the flour yourself in a powerful blender or food processor.

gluten free tortilla

These are amazing—doughy, just like flour tortillas, with the perfect amount of chew and a slightly nutty flavor. They’re just slightly less springy (they’ll crack if you happen to try to wrap an especially thick tortilla around a wet burrito filling). Instead of rolling out dough like traditional tortillas, these cook up like crepes with a runny batter. They take just a few minutes to make and then voila! A healthy, fiber-filled tortilla is ready for any number of fillings you feel like throwing at it.

gluten free tortilla

If you don’t have flaxseed, you can omit it, but I highly recommend it for an extra nutritional boost. Again, these are vegan and gluten-free, but I stuffed them with the highly NOT vegan filling of steamed kale, egg whites, tomatoes, parmesan and avocado. It was delicious.

Chickpea Flour Tortillas

Yield: 4-5 tortillas

Serving Size: 1/5 recipe

Calories per serving: 125

Fat per serving: ~2.5g

These thin, doughy tortillas with just the right amount of chew are like flour tortillas, but vegan, gluten-free and packed with protein and fiber! The power ingredient is chickpea flour, which can be ground from dried chickpeas.

Ingredients

  • 2 tablespoons ground flaxseed (flax meal)
  • 2 tablespoons warm water

  • 1 cup chickpea (garbanzo bean) flour
  • 2/3 cup water + additional if necessary
  • pinch of salt
  • pinch of cumin

Instructions

Whisk together the flax meal and 2 tablespoons water in a large bowl; let sit for five minutes to thicken slightly.

Add the chickpea flour, water, salt and cumin and whisk until there are no lumps. The mixture should be about the consistency of pancake batter. If you want thicker tortillas, use only 2/3 cup water. I liked the texture at around 1 cup of water; just add water a tablespoon or two at a time until you reach a consistency you like.

Preheat a lightly greased 9-inch frying pan over medium heat. Pour about ½ cup of batter into the pan and swirl to coat the bottom. Let cook for 2-3 minutes or until you see the edges start to dry out. You will easily be able to slide your spatula underneath the tortilla when the bottom is fully cooked and ready to be flipped. Flip and cook for an additional 30-60 seconds, then remove from pan and repeat with another ½ cup of batter.

I didn't need to re-grease the pan between tortillas, but if your tortillas start sticking to the pan, add a little oil to the pan and swirl it around before adding the batter. I laid the cooked tortillas flat on a plate, slightly overlapping each other. I folded a few of the last ones in two since I was running out of space, but the thicker tortillas started to break along the fold. I would recommend storing the cooked, cooled tortillas on a plate covered with plastic wrap in the fridge.

To kale burrito your tortillas: Add 3 cups of kale to the pan over medium-high heat once you're finished cooking the tortillas. Cover and steam for 1-2 minutes. Add four egg whites--whisked until foamy--chopped tomatoes, grated parmesan, salt and pepper. Scramble everything until cooked through. Top with avocado, roll up and eat!

Notes

If you don't have ground flaxseed, you can try omitting it, but I highly recommend adding it.

Adapted from here.

http://www.thepancakeprincess.com/2013/09/18/vegan-gluten-free-tortillas/

gluten free tortilla

Excuse me while I go eat burritos all day every day…aka my dream.

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67 thoughts on “Chickpea Tortillas (vegan, gluten-free)

  1. Sharada

    Rookie question, but can I omit the flaxseed and the cumin? I don’t have flaxseed and I’m avoiding cumin because I think it’s been causing the stomach aches I’ve been having.

    Reply
    1. erika Post author

      Hi Sharada! Yes, you can definitely omit the cumin–that’s purely for flavor (you might try another spice if you like instead). You can also omit the flax, although your results may differ slightly. Hope you enjoy! :)

      Reply
  2. Sara

    Great recipe find thank you! I was looking for things to make with gram flour for my dairy and, newly, gluten free daughter. It turned out well – I am used to making English pancakes, which are thin crepe style and have a special flat bottom pan. I am also used to the quick swirl action that is needed to get a nice thin and even coverage. The taste when raw was very ‘beany’ but this became much more muted when cooked. We have all just enjoyed them as small wraps around salad for lunch :)

    Reply
    1. erika Post author

      Oh awesome! That quick swirl action is the trickiest part, so if you have that down, you’re golden :) Isn’t it strange how strong that bean taste is when it’s raw vs. cooked? So glad you guys enjoyed them and thanks for letting me know! :)

      Reply
  3. Raisha

    Hi, can I mix 1/2 cup white rice flour with 1/2 chickpea flour? I like chickpea flour but I don’t like it alone. Would the texture not work out well for the recipe?

    Reply
    1. erika Post author

      Hi Raisha! It’s actually never occurred to me to try that combination so unfortunately I can’t say whether it’d work out or not! My hunch is that the tortillas might be a bit crumblier with the white rice flour. If you are not gluten-intolerant, I might try mixing half chickpea flour with half spelt flour–I think that should work. Hope that helps!

      Reply
      1. Raisha

        Okay, also, do you think that adding like 2 parts chickpea flour plus 1 1/2 parts rice flour plus 1/2 part and using the mix of flour would stabilize the flour to make is less crumbly? I always have these flours at home so I want to ask for your opinion if you don’t mind, thank you for all the advice. :)

        ~Raisha

        Reply
        1. erika Post author

          Hi Raisha–not sure if you left out a word after “1/2 part.” If you meant 1/2 part spelt, I think that would definitely help make it less crumbly, but still not sure whether it would stand up to being tortilla-ed. I’ll have to experiment and let you know! (Are you working with sweet white rice flour or just white rice flour?)

          Reply
          1. Raisha

            Oh, I’m sorry, I meant potato starch. ^^; I was thinking 1 cup chickpea flour, and 1/2 cup each white rice flour and potato starch or something like this for a flour blend. I was worried that starch wasn’t an option.

            Reply
            1. erika Post author

              I’m pretty sure starch could only help the consistency, but I’m not a big starch user when I bake gluten-free, so I can’t say for sure!

              PS. The chickpea taste really isn’t that strong in these tortillas if you want to try a half-batch or something as written… :)

    1. erika Post author

      Yay!!! I also have a huge sack of besan flour that I’ve desperately been trying to use up. Have you ever made chickpea fries? I use the ny times recipe usually (I think–i just google and use one of the first recipes that comes up) and they are SO GOOD and great for using up chickpea flour!!

      Reply
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  5. Mel

    Anyone tried this with garfava flour? I haven’t seen chickpea flour at my grocery but I do have garfava flour that I use in other recipes. Curious.

    Reply
    1. erika Post author

      Oh no! Have you ever made crepes before? The trick to making these is to cook them like a crepe (i.e your batter should be runny and should be swirled around the pan in a very thin layer). I’m sorry these didn’t quite turn out for you–let me know if you have any specific questions on how to improve your results!

      Reply
      1. Paul

        Yeah I made it a little too thick and didn’t thin it out very well. But I just piled my guac and sauted veggies on top of the “pancake” and ate it like that. It was still really delicious just wasn’t a wrap. Tomorrow’s wrap will be better I’m sure :-) I’ll make it every day until it’s perfect!!

        Reply
  6. Amy

    I never normally post anything, but I have to THANK YOU and tell you how incredibly happy I am to find this recipe!! I’m allergic to gluten, yeast, tapioca, dairy, eggs, banana and pumpkin, so needless to say normal baked goods are totally off limits, and even GF or vegan doesn’t usually fit the bill. I’ve tried so many recipes that called for a long list of hard to find ingredients, or tried adapting recipes, and the end result is typically a sad, gummy or dry, terrible disappointment! But this was SO EASY, looked just like the picture, and was delicious!! I also tried it without cumin and less water and made regular pancakes! I’m so happy-these will definitely be a new staple recipe!! Great job! :-)

    Reply
    1. erika Post author

      Amy!!!! You made me smile so big when I read this. I am so happy you liked these + they turned out well for you :) Thanks for making my day and happy tortilla-ing! :)

      Reply
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  8. Sandra

    Thanks for the recipe! Just what I was after. I love making wraps but it’s very hard to find good soft gluten free tortilla breads, let a alone egg free!

    I tried these ones tonight and it was a bit tricky to get the right consistency and also fry them to the right softness. I found that adding more water made them thinner like I want them, and the pan can not be too hot! They start to get stiff and it will get harder to spread it out. I’ve got a gas stove so it’s a bit tricky to stay on a low even temperature. But when I got the hang of it they were great! Altough they didn’t look as good as yours :)

    Thanks again!
    Sandra

    Reply
    1. erika Post author

      Hi Sandra! Thanks so much for your comment. You’re right–these are a bit tricky, so thanks for adding your input! I’ve never tried making these on a gas stove, but that does sound a bit difficult–I’m so glad you stuck with it and got the hang of it!

      Honestly, I’m still torn on whether to call these tortillas or flatbreads (texture-wise, it seems like a toss-up), but for now–happy tortilla eating! :)

      Reply
  9. Suebaroo

    Made these last night; great corn tortilla substitute! I haven’t had tacos in years! Now I just have to perfect the consistency so I can roll/ wrap them up like you did in the pictures.

    Reply
    1. erika Post author

      YAY! Thanks for letting me know :) I’m curious–how did your consistency turn out? I know these are a little tricky to spread + flip in the pan!

      Reply
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  11. Klaus

    Hi, I like the taste of falafel. They are made of chickpeas but unfortunately deep fried. So I make this pancakes with the spice of falafel and wrapped around a raw vegan salad.

    Reply
  12. afracooking

    I LOVE the flavour of chickpea flour. I usually make them into a fluffy pancake using whisked egg whites (I have the recipe on my blog). But I am totally excited to try your recipe using flaxseeds to make more of a tortilla style pancake.

    Reply
  13. Stacy

    I was just wondering what’s the best way to store any leftover batter or cooked wraps of the chickpea wraps, to make it quick and easy to just grab one already prepared and go?

    Reply
    1. erika Post author

      Hi Stacy! If you wanted to store leftover batter, I would suggest refrigerating it in a covered container and giving it a whisk again before you make it. I cooked mine all at once and kept them folded in a tupperware (which I actually don’t recommend because some of them tore along the fold). What I WOULD suggest is, once they’re cool, layering them flat on a plate and cover that with plastic wrap. That should make it easy to grab and go!

      Thanks for the question–I’ll add that to the instructions :)

      Reply
    1. erika Post author

      Since I haven’t tried it, I can’t say for sure…I think whole wheat flour would definitely work, but you might want to cut down on the water since chickpea flour really sucks up moisture more than other flours. If you try oat flour, I would try half oat flour and half wheat flour first before doing all oat just because it tends to be crumbly. Let me know how they turn out!! :)

      Reply
  14. Alicia

    This looks amazing! I have been vegan for about a year now, but I have been struggling to transition to a gluten free diet at my doctor’s suggestion. I am definitely going to try these! How yummy :) Thanks for sharing!!

    Reply
  15. Alex @ Brain, Body, Because

    I have NO focus for studying either, unless it’s something that really interests me…

    like these tortillas! I love, love, LOVE the convenience and deliciousness of flour tortillas, but you’re totally right – most brands use some really nasty stuff in theirs. Have you ever made pancakes with chickpea flour? The beany taste is a little too strong for sweet pancakes, but savory pancakes…with Indian curries…mhm!

    Reply
    1. erika Post author

      YES! And they were awful! Haha…yes, I’ve discovered sweet pancakes with chickpea flour–not so much. But I’m totally excited to try some savory ones!!

      Reply
  16. Kiersten @ Oh My Veggies

    Okay, I JUST bought garbanzo bean flour for the first time last week, so clearly you posted this just for me, right? :) I’m really not a huge fan of store-bought tortillas, but making them myself seems so involved. But these? These I can totally do!

    Reply
    1. erika Post author

      Ooh exciting! Clearly, of course :) I was really debating calling these tortillas or wraps because the consistency isn’t exactly like a traditional tortilla…but I really love the nutty (or is it beany?) flavor! Also, you should make chickpea fries. THEY ARE ADDICTING. I used this recipe: http://www.foodandwine.com/recipes/chickpea-fries but baked them instead of frying. SO GOOD! Popped em like…french fries :)

      Reply
  17. Katie (The Muffin Myth)

    Damn! These would have been puuuurfect with my kale and black bean breakfast tacos! And masa harina is darn near impossible to find where I live (as in, I’ve never found it), but chickpea flour has suddenly appeared all over the place. I’ll definitely be giving these a try! Thanks for the recipe :)

    Reply
    1. erika Post author

      Oh yum that sounds like a perfect breakfast. Sad about masa harina, but yay for chickpea flour! It’s probably more nutritious, right? Hope you like these! They’re so easy; I think I’m going to end up making a batch a week!

      Reply
    1. erika Post author

      Hi Gabby–I made these Tuesday and they’re still going strong in the fridge. I’d guess they’d last about a week in the fridge stored in a tupperware of some sort. I think freezing them might be a little tricky since they’re rather delicate, but with a batch this small I’d be surprised if you need to! Hope you like em :)

      Reply
      1. Gabby @ GabbyLovesVeggies

        So I tried making some and it worked out amazing. I posted some pictures on my blog. Fantastic option for those of us who have celiac and miss giant tortillas. Saturday I made a falafel wrap, this morning I made a breakfast wrap. I had no idea how much I missed wraps…

        Reply
        1. erika Post author

          Ahh Gaby your wraps look so good!! I was thinking about making a hummus + veggie wrap with mine but I was like “too much chickpea?” Obviously not, since your falafel wrap looks AMAZING (I wish I could comment on your blog but I don’t have a tumblr so I don’t think i can :( ) Thanks for letting me know how they turned out!

          Reply
  18. veganmiam.com

    Chickpea tortillas = amazing! Beautiful photos! I’ve been trying to find some tortillas at the local groceries – so far, no good! Do you know that tortillas are known as omelets in Spain while tortillas are just tortillas in Latin America?

    Reply
    1. erika Post author

      Thanks Rika! That is so interesting–even flour/corn tortillas are known as omelets? And wait, where do you live? How do they not carry tortillas???

      Reply
  19. Irina Wang

    Oooh, WELL DONE. These look amazing, Erika! It’s always tricky to make tender tortillas that are whole wheat, so maybe I’ll give these guys a try. I love working with chickpea flour, and luckily I love the taste of it too.

    Reply
  20. Brandi

    I’ve been meaning to try chickpea flour since I’ve seen it so much on vegan blogs and it produces that eggy texture. I’ve seen it in pancakes and crepes but I’ve heard it can taste really off, so I’m scared of it, lol! But your tortillas look delish! I’m sure enough spices could camaflouge the weird bean taste! With all those yummy fillings, I bet it’s fab!

    Reply
    1. erika Post author

      Ooh yeah I had a bad experience with it in pancakes once when I was mixing a bunch of flours (it just soaks up alllll the moisture and the flavor can be kind of funky when you combine it with chocolate) but I really like the pure, nutty/beany flavor on its own. You should try it! I got a huge bag for cheap at Fiesta–so good.

      Reply

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