4-Ingredient Bean Tortillas

• 分量: 15 servings
• 調理時間: 10 minutes
• 総時間: 20 minutes

材料

15 ounces Canned Chickpeas (undrained, no added salt (note 1)

3 tablespoons Olive Oil (note 2)

2 1/4 cups All-Purpose Flour (note 3)

1/2 teaspoon Salt

手順

In a large food processor bowl (mine is an 11-cup). Add the can of chickpeas with the liquid from the can - mine has no added salt, oil, and salt if used.

Process on high speed, until it forms a smooth, yellowish, fine batter.

Add flour, olive oil, and salt if used. Process again on medium-high until a slightly sticky dough ball forms. The dough should be soft and moist, not overly wet or dry.

Sprinkle some flour on your work surface, lightly oil your hands to grab the dough so it doesn't stick to your fingers, and place it on a floured surface.

Sprinkle extra flour on top of the dough ball and knead a few times, adding more flour if needed(I added 1-2 tablespoons max), just to form a smooth dough. Cover with a towel and set it aside for 10 minutes to relax.

Cut the dough into 15 equal pieces, roll each piece into a ball.

Roll each ball on a floured surface, using a rolling pin, adding more flour on top as you roll to prevent the tortillas from sticking to the rolling pin. You can also use a tortilla press if you have one. Roll into a thin 3.5-inch wide (10cm).

Warm a non-stick pan on medium-high heat. Add the rolled tortillas, cover with a lid, and cook for 2 minutes until you see bubbles forming on top of the tortillas.

When bubbles appear, remove the lid, flip the tortilla, and cook it for another minute on the other side.

Repeat until all the tortillas are cooked. Stack up the cooked tortillas on a plate, cover with a piece of foil to keep them warm and soft.

栄養

• サービングサイズ: 1 tortilla
• カロリー: 117.9 kcal
• 脂肪総量: 3.5 g
• 飽和脂肪: 0.5 g
• 不飽和脂肪: 2.8 g
• ナトリウム: 156.8 mg
• 炭水化物総量: 18.1 g
• 食物繊維: 1.8 g
• 糖質総量: 0.1 g
• タンパク質: 3.3 g