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Bread
Bean Flour Wraps
Makes 12
1¼ cups chickpea flour*
1 cup arrowroot flour*
1 cup tapioca flour*
3 teaspoons xanthan gum
1 teaspoon salt
3 tablespoons brown sugar
2¼ teaspoons instant yeast
1 cup + 2 tablespoons warm water
3 eggs
¼ cup vegetable oil
¼ cup honey
1. Blend dry ingredients together.
2. Combine liquid ingredients and add to dry. Beat until smooth.
3. Coat surface of a sheet of aluminum foil with vegetable spray. Scoop about ¼ cup of dough onto center of foil. Cover with a piece of oiled plastic wrap and press into a thin circle of dough. Make the dough as thin as possible without creating holes in it.
4. Lightly oil the surface of a griddle or skillet and preheat on medium for 2 minutes.
5. Remove plastic from dough and flip onto center of skillet or griddle. Press gently so that all parts of the dough are touching the hot pan. After 1 to 2 minutes, the foil will easily pull away and you can remove it.
6. Let dough cook another 2 minutes or until lightly browned. Then flip and cook another 2 minutes.
7. Remove to a platter and repeat until remaining dough is used up.
Each wrap contains 200 calories, 6g total fat, 1g saturated fat, 0g trans fat, 53mg cholesterol, 220 mg sodium, 32g carbohydrate, 2g fiber, 4g protein.
*TIP You can replace the chickpea, arrowroot and tapioca flours with 3¼ cups all-purpose flour blend that contains garbanzo/chickpea flour.
Variation
This recipe can be used to make hamburger rolls. Mix the ingredients as instructed. Then scoop the dough into lightly oiled muffin pans. Smooth the tops with oiled plastic wrap and let rise for 20 minutes. Bake in a 375-degree oven for 15 minutes until done.
Comments (4)
Could this be made yeast-free?
Posted by: Sonya C | April 19, 2011 4:33 PM Report this comment
Rarely do I see it sold as chickpea flour, it is usually called garbanzo bean flour or besan.
Posted by: Msleelowe | March 30, 2011 4:36 PM Report this comment
I am so sorry to hear about your hunt for ingredients. Chickpea flour is also called garbanzo flour. It is sold under the Bob's Red Mill label as is an all-purpose blend that contains chickpea and fava bean flour (garfava blend). If you are able to tolerate soy, you could use soy flour or even corn flour in place of chickpea flour. Instead of arrowroot, you could use corn or potato starch. The wraps are yummy so I hope you'll have success in finding the ingredients you need. All the best, Beth Hillson, Food Editor, Living Without
Posted by: Beth H | March 28, 2011 9:05 PM Report this comment
I was so looking forward to making these wraps. I made the shopping list and off I went... unfortunately chickpea flour and arrowroot flour are not to be found. I could not even find an all-purpose flour blend with chickpea flour. I already have 6 different gluten free flours in my pantry. What a disapointment! After 3 hours and four stores later I had to change the menu for that night.
Posted by: Flora J | March 28, 2011 12:14 PM Report this comment