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 / Garbanzo Beans / Hummus

  • provide healthy carbohydrates, fiber, protein, and are naturally low in fat
  • provide phytonutrients, antioxidants, and anti-inflammatory benefits
  • provide vitamins, especially vitamin A, C, K, and most B vitamins, including folate and choline
  • provide minerals, especially potassium, phosphorus, calcium, magnesium, iron, zinc, manganese, and selenium
  • support optimal health, weight, healing, and prevention
  • support healthy, blood pressure, blood sugar, and cholesterol levels
  • protect against cardiovascular disease, cancer, diabetes type 2, and other diseases
  • for more information, visit the chickpea detailed overview from World’s Healthiest Foods
  • Tip: Enjoy all varieties of chickpeas for more variety, including Kabuli (light-colored) and Desi (dark-colored)

Garlic

  • provides anti-inflammatory, antibacterial, and antiviral properties
  • provides lots of phytonutrients and antioxidants
  • provides vitamins, especially vitamin C and some B vitamins
  • provides minerals, especially manganese, selenium, calcium, phosphorus, and copper
  • supports optimal health, weight, healing, and prevention
  • supports the immune system and iron metabolism
  • protects against cancer, cardiovascular disease, and diabetes type 2
  • supports healthy blood pressure, blood sugar, and cholesterol levels
  • for more info, see the garlic overview on World’s Healthiest Foods

Turmeric

  • provides some carbohydrates, fiber, protein, and is naturally low in fat
  • provides lots of phytonutrients, antioxidants, and anti-inflammatory benefits
  • provides vitamins, especially vitamin C and most B vitamins, including folate
  • provides minerals, especially potassium, phosphorus, magnesium, calcium, and iron
  • supports optimal health, weight, healing, and prevention
  • supports healthy blood pressure, blood sugar, and cholesterol levels
  • protects against cardiovascular disease, cancer, diabetes type 2, arthritis/rheumatism, Alzheimer’s, infections, and other diseases
  • for more info, see the turmeric overview on World’s Healthiest Foods

Cumin

  • not a significant source of calories or macronutrients
  • provides phytonutrients, antioxidants, anti-inflammatory, and antimicrobial benefits
  • provides vitamins, including vitamin A, C, and some B vitamins
  • provides minerals, especially potassium, calcium, phosphorus, magnesium, and iron
  • supports optimal health, weight, healing, and prevention
  • supports healthy blood pressure, blood sugar, and cholesterol levels
  • protects against cardiovascular disease, cancer, diabetes type 2, infections, and other diseases
  • for more info, see the cumin overview on World’s Healthiest Foods

Cayenne Chili Pepper

  • not a significant source of calories or macronutrients
  • provide lots of phytonutrients, antioxidants, anti-inflammatory, antimicrobial, and analgesic properties
  • provides vitamins, especially rich in vitamin A, C, K, and some B vitamins, including folate
  • provides minerals, especially potassium, phosphorus, magnesium, and calcium
  • supports optimal health, weight, healing, and prevention
  • supports healthy blood pressure, blood sugar, and cholesterol levels
  • protects against cardiovascular disease, cancer, diabetes type 2, infections, and other 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