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

In turn, you get a satisfying meal or snack that provides you with healthy carbohydrates, fiber, and protein, and 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 flatbreads/crepes that are 10 inches in size

  • Whole food
  • 100% Plant-Based (Vegan)
  • Grain-free
  • Gluten-free
  • Wheat-free
  • Soy-free
  • Oil-free
  • Sugar-free
  • Peanut-free (depends on your toppings/fillings)
  • Nut-free (depends on your toppings/fillings)

Goodies Needed

INGREDIENTS:

Your choice of any or all of the following:

Choose any of the following for your wrap filling or flatbread topping:

  • Raw or cooked vegetables
  • Cooked mushrooms
  • Cooked beans or a bean spread (hummus)
  • Nut or seed butters
  • Spreadable vegan cashew cheese

TOOLS:

  • Whisk or High-Speed Blender like a Vitamix
  • Measuring Cup
  • Silicone spatula and utensils
  • 10-inch safe non-stick pans; use 1 or preferably 2 for faster cooking

Preparation Steps

  1. If using an electric stove, begin to heat your pan(s) on low-medium heat. Keep heat at this level for the entire time. (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.) If using a gas stove, don’t begin heating until your batter is mixed and you may need to use low heat only.
  2. Combine your chickpea flour, water, and dry ingredients in your high-powered blender and blend on high until smooth. Alternatively, mix the ingredients together in a bowl and whisk together until smooth. Allow the batter to stand for about 5 minutes, while the pan continues to heat up.
  3. Pour 1/4 of the batter into the pan, and gently twist the pan in a circular fashion to allow the batter to distribute itself evenly across the entirety of the pan.
  4. Allow each flatbread to cook for a few minutes until it has taken shape, firmed up and can be flipped over easily. Using your spatula, flip the flatbread when it is ready, and allow to cook for a few more minutes on the other side. NOTE: cook for a shorter time if you’d like a soft, flexible crepe or for a longer time if you’d like a more firm flatbread.

  5. Continue, as shared above, with the remaining batter, until you have used it all, resulting in 4 flatbreads or crepes.

  6. While your flatbreads/crepes are cooking, you can prepare the filling or topping you intend to eat with them. 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.

  7. Once your flatbreads/crepes are ready, you can top or fill them, and enjoy.

Tips

  • Be sure to experiment with different vegetable, bean, and mushroom mixtures for an endless variety of chickpea flatbread and crepe meals and snacks.
  • 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 until you are ready to eat them, 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