Protein-Packed Lunch
Bean and Corn Tortillas Wraps
(4 votes)
(4 votes)
Bean and Corn Tortillas Wraps - Hand made dough wrap
Health Score:
74 / 100
Difficulty:
moderate
Difficulty
Preparation:
50 min.
Preparation
Healthy, because
Even smarter
These wraps are bursting with protein, iron and fiber.
Purcahse pre-made wraps at the grocery store instead of making your own to save time.
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
- For the dough
- 1 cup Rice flour (plus extra for dusting)
- ⅓ cup Potato starch
- ⅓ cup Tapioca flour
- ⅓ cup fava bean flour
- 2 tsps xanthan gum
- 1 tsp gluten-free Baking powder
- ½ tsp sugar
- 1 ¼ tsps salt
- 2 Tbsps Vegetable fat
- ¾ cup warm water
- For the filling
- 1 ½ cups cooked black beans
- 2 cloves garlic cloves (finely chopped)
- 3 scallions (finely chopped)
- ½ tsp ground Cumin
- 1 cup canned Sweet corn (drained)
- ¼ tsp freshly ground peppers
- 12 Baby spinach (cut into strips)
- 6 Tbsps Hummus
- To serve
- shredded Iceberg lettuce
- grated vegan cheese
Preparation steps
1.
For the dough: combine all the dry ingredients in a mixing bowl. Rub in the vegetable fat until the mixture resembles breadcrumbs.
2.
Add enough warm water to form a soft, cohesive dough.
3.
Heat a griddle or heavy-based frying pan over a medium heat.
4.
Form a small ball of dough into a flattened disc.
5.
Roll into a thin round on a surface dusted with rice flour about 20cm| 8" in diameter. Repeat with the remaining dough.
6.
Cook one at a time on the griddle until the surface bubbles. Turn over and cook until slightly browned. Leave to cool.
7.
For the filling: mix together all the ingredients, except the hummus.
8.
Spread hummus on each enchilada and divide the filling evenly between them. Roll up.
9.
Arrange the shredded lettuce on a serving plate and place the enchiladas on top. Sprinkle with grated cheese.
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