How would you like to make easy gluten-free tortillas — that have just 1 ingredient?
Did I mention that they are also egg-free, dairy-free, and require absolutely no rolling or pressing?
It’s true!
And the 1 ingredient is….
Sprouted beans!!!
(See below for instructions on how to sprout beans, or refer to this blog post.)
Not only are sprouted beans easier to digest than their un-sprouted counterparts, but they are also high in fiber. They make a lovely base for these quick and easy tortillas. If you’d like to get a little fancier, it’s easy to add any of your favorite herbs and spices!
On their own, these tortillas have a slightly bean-y flavor that pairs wonderfully with all of the spicy fillings that I like to stuff in my tortilla. 😉
I particularly love these 1-ingredient tortillas for making quesadillas and soft tacos. They are soft and fold moderately well, especially when warm.
Amazing 1-Ingredient Gluten-Free Tortillas
Ingredients
- 2 cups sprouted beans such as mung beans, navy beans, black beans, or mixed beans
- herbs of choice to taste (optional)
Instructions
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Puree sprouted beans in food processor or high-power blender.
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Add enough water to make a wet pourable batter. Look for about the consistency of pancake batter. I usually add somewhere between a few tablespoons and 1/2 cup, depending on the beans.
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Preheat greased frying pan over medium heat.
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Pour a few spoonfuls of batter into frying pan, using a spatula or the back of a spoon to spread the batter to the desired tortilla size.
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Let cook for 1 to 2 minutes, or until the top no longer looks wet.
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Flip tortilla over. If you have difficulty flipping this first tortilla -- don’t panic! This often seems to happen. The others usually flip easily.
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Cook for an additional 1 to 2 minutes, or until lightly browned.
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Wrap in a clean tea towel to keep warm and soft until you're ready to eat!
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Repeat with remaining batter.
Recipe Notes
- These tortillas have a slightly bean-y flavor that pairs wonderfully with all of the spicy fillings that I like to stuff in my tortilla.
- I particularly love these 1-ingredient tortillas for making quesadillas and soft tacos. They are soft and fold moderately well, especially when warm.
How To Sprout Beans
Cover beans with twice the amount of water in a bowl. Cover the bowl and let them soak overnight. Pour into colander or sieve and rinse. Leave them in the sieve, rinsing twice a day, until they start to sprout.
Use immediately or transfer to the fridge until ready to use. If you have a large sprouting jar (with your own DIY sprouting lid!), you could use that instead of the sieve.
Have you ever made 1-ingredient tortillas? What are your favorite tortilla fillings?
This post was featured in 60 Easy & Nourishing Picnic Recipes.
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Thanks Andrea for this alternative. My husband suffers from diverticulitis occasionally and I need ideas in making healthy foods for him to eat. He drives a bellydump truck and needs things he can easily eat while driving. Something like this with cheese and veggies might work. I am in need of healthy food ideas for him to take when gone for a week! I hope he likes it! He’s a meat and potato kinda man, likes to snack on pretzels and other things not good for him!
My husband is also a meat and potato man – and loves things that aren’t good for him. I would suggest adding some salt and herbs or spices to the beans – that might make them more enjoyable for him.
I make two-ingredient tortillas, with teff flour and tapioca starch, although I have been tempted to try without the starch. If they come out as good, I certainly will share the recipe on my blog(s).
Your two-ingredient teff tortillas sound good! These bean tortillas definitely have a different feel to them than flour tortillas, but they are quick and easy. Hope you enjoy them!
This is interesting! Question – What kind of frying pan do you use? I’m interested in good non-nonstick/coated ones. I wonder if it works with cast iron?
Hi Kelly, I use a cast iron pan – so yes, it definitely works with cast iron. 🙂
I was using a Teflon pan & these would not hold together, any suggestions? i made mine w/ sprouted mung beans & spices, taste was nice, texture was like cake crumbs.
Hmmm…..were the beans well-pureed? And if so, was the batter about the consistency of pancake batter? I always have trouble with the first one sticking together, but after that, they usually work out fine. I’ve never tried them with a Teflon pan, maybe try not greasing the pan? Oil tends to bubble and pool in non-stick pans instead of coat the surface as it does on a cast-iron pan. Not sure if that’s the culprit but it might be worth a try.
You don’t cook the sprouted beans first?
Hi Beth,
No, they aren’t cooked prier to pureeing.
Hi Andrea,
This looks great and I’m excited to try it. I’m trying to come up with make-ahead breakfasts and lunches that could be reheated in the oven. Do you think these would hold up well to being rolled up with whatever “stuffins” and frozen then reheated?
I haven’t tried freezing them, so I can’t say for sure, but I can’t think of any reasons why it wouldn’t work. Maybe test it out with a small batch and see what happens?
Was so excited to try these as I had some multi bean sprouts ready to use in sandwiches so tried this instead. So sorry! I must have done something wrong. How can a one ingredient recipe go wrong? Will not waste sprouts again. Sounded so good and healthy.
Hi, Carol,
I am so sorry yours did not turn out. Maybe the water to beans ratio? We hope it turns out better next time.
~Peggy, TCS Customer Success Team
what have you found to be the best beans for this recipe?
I am sprouting lentils at the moment.
Hi, Ash..
We have not made them with lentils but you could try.
Let us know how they turn out! 🙂
~ Danielle, TCS Customer Success Team