Whether you are looking for a soft or crunchy flatbread, crêpe or tortilla, these versatile chickpea treats can be made to suit any such need. They are 100% plant-based (vegan), grain-free, gluten-free, and simply based on chickpea flour, water and spices. They can be filled or topped with your favorite vegetable, bean and/or mushroom mixtures.

In turn, you get a meal or snack based on healthy carbohydrates, fiber, and protein, that is naturally low in fat and sodium. It is also full of wholesome plant goodness that includes vitamins, minerals, antioxidants and phytonutrients.

Characteristics

TYPE: Appetizer, Meal
PREPARATION: < 30 mins
SERVINGS: makes 4 crepes/tortillas (roughly 10 inch)

  • Whole food
  • 100% Plant-Based (Vegan)
  • Grain-free
  • Gluten-free
  • Wheat-free
  • Soy-free
  • Oil-free
  • Peanut-free
  • Nut-free
  • Isolated Sugar-free
  • Refined Sugar-free

Goodies Needed

INGREDIENTS:

Your choice of several or all of the following:

Your choice of topping or filling based on several of the following:

  • Mushrooms
  • Cooked beans
  • Vegetables
  • Nut or seed butters, or homemade hummus and similar spreads

TOOLS:

  • Whisk or High-Speed Blender like a Vitamix
  • Measuring Cup
  • Silicone and metal spatula, and utensils
  • 1, but preferably 2 for faster cooking, safe non-stick pans (8 to 12 inches)

Preparation Steps

  1. Combine your chickpea flour, water and spices in your high-powered blender and blend on high until smooth. Alternatively, mix the ingredients together in a bowl and whisk together until smooth.
  2. Take 5 minutes to allow the batter to stand, while you begin to heat your pan(s) on low-medium heat. Keep your heat level here or lower during cooking to prevent burning. (Note, there is no need to use any oil. Simply be sure to have a good quality, non-damaged, non-stick pan, and don’t expose your non-stick pan to high heat.)
  3. Pour 1/4 of the batter into the pan, and gently twist the pan from side to side, to distribute the batter evenly and smoothly. Heat each tortilla crepe for about 5 minutes on each side.

    • Depending on the type of stove and pan you have, cooking time will vary slightly.
    • Flip your crepe over, when it is solid and dry enough to be picked up by a spatula. Crepes should flip over easily and in a clean, one-piece fashion. If your crepe begins to break, allow it to cook a few more minutes before turning.
    • Cook shorter on each side for a soft crepe experience and longer on each side for a firmer or crispy tortilla.

  4. Continue, as shared above, with the remaining batter, until you have used it all, resulting in 4 crepe tortillas.

  5. While your crepes are cooking, you can prepare the mixture or topping you intend to use. Pictured below and in the header image is a “drier” version of a chili-like mixture, made of mushrooms, black beans, corn and bell peppers in a little bit of tomato purée and your favorite spices.

  6. Once your crepe tortillas are ready, you can top or fill them, and enjoy.

Tips

  • Be sure to experiment with different vegetable, bean and mushroom mixtures to top or fill the crepe tortillas with. The variety of different meal and snack ideas this can provide is pretty much limitless.
  • Other good additions include: mashed avocado, mustard, hummus, baba ganoush, tahini or other nut or seed butters.
  • You can make extras of the crepe tortillas and store them in fully sealed bags in the refrigerator for a few days. Note: they will soften up, so they can be warmed up and dried out a bit in a toaster oven, if needed. Just be sure not to fill them with anything, or else they will soak up the moisture from that food and become soggy.

Meal Nutritional Benefits

Chickpeas

  • Kabuli (light) or Desi (dark) varieties
  • provide healthy carbohydrates and protein; naturally low in fat
  • provide phytonutrients and antioxidants
  • a source of vitamins, especially folate and most B vitamins
  • a source of minerals, especially molybdenum, manganese, copper, phosphorus, iron, magnesium and zinc
  • support optimal health, weight, healing, and prevention
  • provide prebiotic and digestive health benefits
  • help maintain healthy, blood pressure, blood sugar, and cholesterol levels
  • provide anti-inflammatory benefits and protect against cardiovascular disease, cancer, diabetes, and other lifestyle diseases
  • for more information, visit the chickpea detailed overview from World’s Healthiest Foods

Garlic

  • provides anti-inflammatory, antibacterial, and antiviral properties
  • provides vitamins, minerals, phytonutrients and antioxidants
  • especially rich in vitamin C and some B vitamins
  • especially rich in manganese, selenium, calcium, phosphorus and copper
  • supports optimal health, weight, healing and prevention
  • supports immune health and iron metabolism
  • helps protect against cancer, cardiovascular disease and diabetes
  • helps maintain healthy blood pressure, blood sugar, and cholesterol levels
  • for more info, see the garlic overview on World’s Healthiest Foods

Turmeric

  • provides healing and protective phytonutrients, antioxidants and anti-inflammatory benefits
  • a source of vitamins, like vitamin E, vitamin C, vitamin K and most B vitamins
  • a source of minerals, like manganese, iron, potassium, magnesium, copper and zinc
  • supports optimal health, weight, healing and prevention
  • helps protect against and heal cardiovascular disease, cancer, arthritis/rheumatism, infections and other lifestyle diseases
  • helps protect against Alzheimer’s and support optimal brain function
  • for more info, see the turmeric overview on World’s Healthiest Foods

Cumin

  • anti-inflammatory and antimicrobial properties
  • provides vitamins, minerals, phytonutrients and antioxidants
  • especially rich in iron, manganese, and calcium
  • supports optimal health, weight, healing and prevention
  • helps maintain healthy blood pressure, blood sugar, and cholesterol levels
  • helps protect against cardiovascular disease, cancer, diabetes, infections and other lifestyle diseases
  • for more info, see the cumin overview on World’s Healthiest Foods

Cayenne / Chili Pepper

  • anti-inflammatory, antimicrobial and analgesic properties
  • provides vitamins, minerals, phytonutrients and antioxidants
  • especially rich in vitamin A, vitamin E, vitamin C, vitamin K and most B vitamins
  • especially rich in manganese, potassium, iron, and magnesium
  • supports optimal health, weight, healing and prevention
  • helps maintain healthy blood pressure, blood sugar, and cholesterol levels
  • helps protect against cardiovascular disease, cancer, diabetes, infections and other lifestyle diseases
  • for more info, see the chili pepper overview on World’s Healthiest Foods

Unrefined Salt

  • unrefined sea salt unrefined Himalayan salt
  • naturally alkalizing
  • a source of over 80 essential and trace minerals
  • supports optimal blood pressure, heart and nervous system health
  • supports optimal health, weight, healing, and prevention
  • for more info, refer to unrefined salt on Green Med Info
  • Health Tip: avoid all forms of refined, white salt and processed foods made with it