How to Make Wheat-Free/Gluten Free Flatbread

flatbread, pizza, sandwiches

This is my “go-to” bread for making sandwiches and flatbread (for pizza).

Ingredients:

· 2/3 cup of Oats
· 1/3 cup of Millet
· 1/3 cup Quinoa
· 3 TBS tapioca
· 2 tsp psyllium powder (2 TBS husks)
· ½ tsp baking soda
· 1 cup of room temperature water
· ¾ tsp salt (optional)
· 1 tsp ACV
· 1 tsp sweetener (preferably liquid)

Directions:

Option 1: (Uses ready-made flours. If the oats, millet, and quinoa are all in flour form.)

  1. Add all of the dry ingredients to a bowl.
  2. Add the water
  3. Stir until a dough forms.
  4. Roll out the dough (see below).

Option 2: (If you do not have ready-made flours. If the oats, millet, and quinoa are in whole  form.)

  1. Add all the ingredients including the water to a blender, EXCEPT for the psyllium powder and baking soda.
  2. Blend until soupy.
  3. Pour into a bowl.
  4. Add the psyllium powder and baking soda.
  5. Stir until a dough forms.

Roll out the dough:

  1. Place the dough on top of parchment paper, wet the dough by spraying with water or simply using wet hands, and cover with a piece of plastic wrap.
  2. Roll out the dough to your liking.

Bake:

  1. Remove the plastic wrap, but transfer to a baking sheet or pizza stone on top of the parchment paper.
  2. Bake in the oven at 400 degrees F for about 10 minutes.

Notes:

  • Your favorite grain can be substituted for the millet and/or quinoa. Some suggestions are brown rice, amaranth, sorghum.
  • Feel free to add any seasonings you like also.
  • I think buckwheat could be used as a substitution for the oats. BUT, I have not tried this yet! (I’ll be sure to let you know when I’ve tried that substitution.)
  • If you want to make pita bread, use 1/2 tsp of baking powder (see video below).

Chickpea Tortillas (Wraps)

chickpea tortilla

Tex-Mex is my favorite without a doubt. I really enjoy corn tortillas, and my preference is organic corn tortillas. Yet, it’s so difficult to find organic corn tortillas or the right organic cornmeal (masa) to make my own tortillas (still looking though). But this chickpea tortilla recipe is just as satisfying.  It’s very mild tasting so it would make a good wrap for anything you wish to put inside. This is my go-to recipe for making tortillas/wraps.

TIPS

1. The original recipe that I used when I first began making these tortillas is from Elavegan, but it uses chickpea flour.  One day when I didn’t have any chickpea flour I decided to try fresh, cooked chickpeas instead – and it worked! I use fresh chickpeas all the time now. I think fresh chickpeas adds better taste and texture. Also saves money! (See below for a cost comparison.)

2. Substitute cassava flour for tapioca flour. Use only 1/4 cup cassava in the following recipes.

3. Add any additional seasonings/herbs you would enjoy to these recipes.

Recipe Options:

Recipe 1  uses fresh chickpeas and it requires rolling out dough or using a tortilla press if you have one.

Recipe 2  uses chickpea flour and it also requires rolling out dough or using a tortilla press if you have one.

Recipe 3 uses chickpea flour and as the original recipe recommends, it allows you to create a pourable dough. So these are actually cooked in the same manner as pancakes.

Recipe 1 – Using fresh chickpeas (Video Below)

Note: When pressing the tortillas I either use plastic food storage bags (as shown in the video for recipe option 2 below) or parchment paper to prevent the dough from sticking. If using parchment paper you can remove the paper from one side and lay that side down onto the griddle). Then once that side begins to cook, you can easily peel the parchment paper from the top and then flip the tortilla to cook the other side. (I like the ease and convenience of using parchment. See the video for recipe option 1 below).

Ingredients:

  • 1 cup chickpeas, rinsed (they should be cooked until very tender, or canned)
  • 1/2 cup tapioca starch
  • 1/4 – 1/3 tsp salt (Definitely optional.)
  • Any additional seasonings/herbs you would enjoy
  • Start without any water/liquid/chickpea water (They probably contain enough moisture already.)

Instructions:

  1. Preheat stove-top griddle/pan to medium/high heat.
  2. Add chickpeas to a food processor, and process until very grainy.
  3. Add tapioca starch and pulse to mix in, adding water or aquafaba (chickpea liquid) as necessary to form a soft dough. 
  4. Divide into 5 or 6 balls (about 55 g each). Then roll/press the dough into tortillas. 
  5. Cook on the griddle. Depending on how hot the griddle is it may take as look as 1 minute per side.

Recipe 2 – Using chickpea flour (Video Below)

Ingredients:

  • 1 cup chickpea flour
  • 1/2 cup tapioca starch
  • 1/4 cup water (If you add too much water, you can add more starch.)
  • 1/4 – 1/3 tsp salt (Definitely optional.)
  • Any additional seasonings/herbs you would enjoy

Instructions:

  1. Add all the ingredients to a food processor and begin to process

Recipe 3 – Using chickpea flour to create a POURABLE BATTER  (Use this method if you do not have a tortilla press or a rolling pin.)

  • 1 cup chickpea flour
  • 1/2 cup tapioca starch
  • 1/2  – 3/4 cup water/chickpea water (aquafaba) – If you add too much water, you can add more starch.
  • 1/4 – 1/3 tsp salt (Definitely optional.)
  • Any additional seasonings/herbs you would enjoy

Instructions:

  1. Add all the ingredients to a bowl, start with 1/2 cup of water adding more slowly as needed. Mix with a handheld blender or use a spoon/whisk.
  2. Pour the batter onto a hot griddle/pan to the desired size. You may need to spread a bit with the back of a spoon or spatula.
  3. Cook until bubbly on top (just like pancakes) and flip over to cook the other side.

Pourable batters or rolled/pressed dough will similarly provide a very flexible tortilla/wrap!

LINKS TO PRODUCTS ON AMAZON:

Tortilla Press: https://amzn.to/2GIinsT

Chickpea Flour: https://amzn.to/3jRCnYk

Tapioca Flour: https://amzn.to/33OyqOq

Cassava Flour: https://amzn.to/2Nw6U2J  (Tapioca Flour Substitute)

Video: Recipe Option 1 – Using canned (cooked) chickpeas

 

Video: Recipe Option 2 – Using chickpea flour

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Cost Comparison:

Each of the recipes listed here uses 20 cents of chickpea flour (1 – 1lb bag of tapioca flour at $3)

Option 1 – Using chickpea flour = $1.53/recipe

1 lb flour at $3.99 yields 18 tortillas, 6 tortillas will cost about $1.33

$1.33 + .20 (cost of tapioca flour) = $1.53

Option 2 – Using canned chickpeas = $1.00/recipe

1 can at 80 cents = 1 1/2 cups of chickpeas yield 6 tortillas

.80 + .20 (cost of tapioca flour) = $1.00

Option 3 – Using 1 lb dried chickpeas to prepare chickpeas at home = 40 cents/recipe

1 lb dried chickpeas at $1 = 8 cups of chickpeas which would yield 30 tortillas, 6 tortillas will cost about 20 cents (1/5 of the recipe)

.20 + .20 (cost of tapioca flour) = 40 cents