Chickpea Tortillas and Tortilla Chips

GF V DF VG NF SF Jan 2, 2025

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These easy homemade tortillas and tortilla chips are lower in fat and free of preservatives and flavors found in storebought ones. They're much easier to make than standard tortillas, as they're more of a crepe that a dough. I do love my Oat-Wheat Tortillas, but these are much quicker to whip up. I've even used homemade chickpea flour here too

- 1 cup (120 g) Chickpea flour
- 14 tbsp (79 g) Oat flour
- 1/2 tsp (3 g) Salt
- 1/2 tsp (3 g) Baking powder
- 1/2 tsp (1.5 g) Garlic powder
- 1/2 tbsp (4.5 g) Onion powder
- 1 1/2 cup (360 g) Water

1. If you don't have chickpea flour, you can make your own by just blending raw, dried chickpeas in a food processor on high speed for about 5 minutes

2. Sift your flours into a large bowl with a fine mesh strainer. Whisk together the rest of the dry ingredients - baking powder, salt, garlic powder, and onion powder

3. Slowly pour in water, and whisk until you have a smooth crepe-like batter. Let the batter rest for 10 minutes

4. Meanwhile, preheat a large nonstick pan over medium low heat with a spray of oil

5. Pour about 1/4 cup of the batter into the pan, and smooth out with a spoon into a thin and circular tortilla (don't make it too thin)

6. Cook the first side for 2 minutes, flip, and cook an additional 1-2 minutes, until both sides are golden

7. Transfer to a plate, and cover with a clean towel. Repeat with the rest of the tortillas. Transfer to an airtight bag to store in the fridge

8. To make them into tortilla chips, cut each tortilla into 8 wedges, and air fry at 400F for about 6-8 minutes, flipping halfway, until crispy. Transfer to a wire rack to cool totally before serving. Store leftovers in an airtight bag on the counter, and reheat them back up before eating, as they won't stay crispy overnight

https://www.poormanprotein.com/recipes/chickpea-tortillas

Servings: 10
1 oz (28 g)
Calories: 78
Protein: 4 g
Fat: 1 g
Carbs: 13 g
Fiber: 2 g

Description

These easy homemade tortillas and tortilla chips are lower in fat and free of preservatives and flavors found in storebought ones. They're much easier to make than standard tortillas, as they're more of a crepe that a dough. I do love my Oat-Wheat Tortillas, but these are much quicker to whip up. I've even used homemade chickpea flour here too

Time

Prep Time:

20 minutes

Rest Time:

10 minutes

Cook Time:

40 minutes

Total Time:

1 hours 10 minutes

Cost

Total Cost:

Cost per Serving:

$0.08

Ingredients

Serving(s)

1 cup Chickpea flour
14 tbsp Oat flour
1/2 tsp Salt
1/2 tsp Baking powder
1/2 tsp Garlic powder
1/2 tbsp Onion powder
1 1/2 cup Water

Instructions

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1. If you don't have chickpea flour, you can make your own by just blending raw, dried chickpeas in a food processor on high speed for about 5 minutes

2. Sift your flours into a large bowl with a fine mesh strainer. Whisk together the rest of the dry ingredients - baking powder, salt, garlic powder, and onion powder
3. Slowly pour in water, and whisk until you have a smooth crepe-like batter. Let the batter rest for 10 minutes

4. Meanwhile, preheat a large nonstick pan over medium low heat with a spray of oil
5. Pour about 1/4 cup of the batter into the pan, and smooth out with a spoon into a thin and circular tortilla (don't make it too thin)
6. Cook the first side for 2 minutes, flip, and cook an additional 1-2 minutes, until both sides are golden
7. Transfer to a plate, and cover with a clean towel. Repeat with the rest of the tortillas. Transfer to an airtight bag to store in the fridge

8. To make them into tortilla chips, cut each tortilla into 8 wedges, and air fry at 400F for about 6-8 minutes, flipping halfway, until crispy. Transfer to a wire rack to cool totally before serving. Store leftovers in an airtight bag on the counter, and reheat them back up before eating, as they won't stay crispy overnight

Notes

1. I ended up with about 280 g of tortilla chips, meaning I have about 10 servings of 1 oz (28 g) each. For reference, a standard 1 oz (28 g) serving of tortilla chips contains the following:
   
   • Nearly double the calories (140 cal)
   • Five times the fat (6 g)
   • Nearly double the carbs (20 g)
   • Half the protein (2 g)
   • Half of the fiber (1 g)

Nutrition Facts

------------------------------------------

Servings: 10

Serving Size: 1 oz (28 g)

Calories: 78

------------------------------------------

Total Fat: 1.4g (2 %)

Saturated Fat: 0.2g (1 %)

Polyunsaturated Fat: 0.5g

Monounsaturated Fat: 0.3g

Cholesterol: 0mg (0 %)

Sodium: 147mg (6 %)

Total Carbohydrate: 12.9g (5 %)

Fiber: 2.1g (8 %)

Net Carbs: 10.8g

Total Sugar: 1.4g

Protein: 3.9g (8 %)

------------------------------------------

Vitamin B12: 0.0mcg (0 %)

Vitamin D: 0.0mcg (0 %)

------------------------------------------

Calcium: 25mg (2 %)

Iron: 0.99mg (6 %)

Magnesium: 43mg (10 %)

Potassium: 161mg (3 %)

------------------------------------------

Glycemic Index

:

37.8

Glycemic Load

:

4.8

Sources of Inspiration

https://youtu.be/4L8-FGBjhz0?si=V-SvS9ZmUuFfpX26

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