Description
These 4-Ingredient Bean Tortillas are a simple and nutritious alternative to traditional tortillas, made primarily from canned chickpeas, olive oil, flour, and salt. They are soft, slightly chewy, and perfect for wraps, tacos, or as a side to any meal. This easy recipe requires no yeast or long rising times, just a food processor and a stovetop pan.
Ingredients
Scale
Bean Dough:
- 15 ounces canned chickpeas (undrained, no added salt)
- 3 tablespoons olive oil
- 2 1/4 cups all-purpose flour
- 1/2 teaspoon salt
Instructions
- Process Chickpeas: In a large food processor bowl, add the canned chickpeas along with the liquid from the can, olive oil, and salt. Process on high speed until it forms a smooth, yellowish, fine batter.
- Add Flour and Form Dough: Add the flour to the chickpea mixture and process again on medium-high speed until a slightly sticky dough ball forms.
- Prepare the Dough: Lightly flour your work surface and oil your hands so the dough doesn’t stick. Place the dough on the floured surface, sprinkle extra flour on top, and knead a few times. Add 1-2 tablespoons more flour if needed to form a smooth dough. Cover with a towel and let it rest for 10 minutes to relax.
- Divide and Shape: Cut the dough into 12 equal pieces and roll each piece into a ball.
- Roll Tortillas: On a floured surface, roll each ball with a rolling pin to a thin circle about 3.5 inches (10 cm) wide. Use additional flour on top to prevent sticking. You can also use a tortilla press if you have one.
- Cook Tortillas: Warm a non-stick pan over medium-high heat. Place a rolled tortilla in the pan and cover with a lid. Cook for 2 minutes until bubbles appear on top.
- Flip and Finish Cooking: Remove the lid, flip the tortilla, and cook for another minute until lightly browned and cooked through.
- Keep Warm: Repeat with remaining dough balls. Stack cooked tortillas on a plate and cover with foil to keep warm and soft until ready to serve.
Notes
- Use canned chickpeas with no added salt to control sodium content.
- Adjust the amount of flour slightly as needed depending on humidity and chickpea liquid content.
- If the dough is too sticky, add flour gradually while kneading to avoid tough tortillas.
- Cook tortillas on medium-high heat for best puff and texture without burning.
- Store leftover tortillas wrapped in foil at room temperature for 1-2 days or refrigerate.
- Prep Time: 15 minutes
- Cook Time: 15 minutes
- Category: Bread
- Method: Stovetop
- Cuisine: Mexican-inspired
Keywords: bean tortillas, chickpea tortillas, easy tortillas, 4-ingredient tortillas, vegetarian tortillas, homemade tortillas
