Healthy Tortilla Recipe (vegan)
User Reviews
5
Healthy Tortilla Recipe (vegan)
Description
The Healthy Tortilla Recipe (vegan) uses oat flour made from rolled oats processed in a blender combined with whole wheat flour, yeast, sugar, salt, olive oil, and lukewarm water. The dough is kneaded gently with a spatula to maintain its moisture and then covered to relax, which helps achieve a flexible texture for rolling thin tortillas. The dough is divided into small rounds, shaped into circles on parchment paper to prevent sticking, and cooked carefully to yield soft and chewy wraps.
The flavor foregrounds the nuttiness of whole wheat and the mild sweetness from oats and cane sugar, balanced by salt and olive oil. The yeast is included more to enhance the dough's elasticity than for rising since the dough does not double in size. These tortillas can be used as an alternative to traditional wraps, ideal for health-conscious meals with fillings of choice.
For making oat flour, rolled oats are blended until finely ground and then sifted to remove lumps. Keeping the dough sticky and avoiding extra flour during shaping preserves the tortillas' softness. These homemade tortillas are best used fresh but can be stored wrapped for a day or two.
Ingredients
- 1 cup rolled oats processed into oat flour (see notes)
- 1 cup whole wheat flour
- 1 tsp yeast
- 1 tsp cane sugar
- 1 tsp kosher salt
- ¾ cup water lukewarm
- ¼ cup olive oil
Instructions
- In a large mixing bowl, add the dry ingredients: oat flour, whole wheat flour, yeast, sugar, and salt, and mix with a whisk until evenly distributed.
- When ready, add the lukewarm water and olive oil. Remember to mix and fold with a nonstick spatula (do not use your hands; this dough is too sticky!). This will help prevent adding additional flour and water. Knead for two minutes.
- Cover the dough with a kitchen towel or plastic wrap for 45 minutes to an hour. The dough will not double in size. The goal is to relax it.
- Transfer the dough to a nonstick surface. Don't add flour to the surface. Shape the dough into an oval and cut it into six pieces. Each piece should fit inside a ⅓ measuring cup. Now, let's roll out the dough into tortilla-wrap-like shapes.
- Place a dough ball onto a piece of parchment paper large enough to where you can roll out a nice circle size wrap. Try your best to make a nice circle. If unable to, you still tried and still deserve a pat on the back. Now let's cook each one.
- Put a nonstick pan over low heat. Do not add oil. Lay the rolled dough on the bottom of the pan. As I mentioned a few times, cover the pan with a lid and cook on low for 1-2 minutes. Flip and continue to cook with the lid on for another minute or so. If you have dark blisters, you know the heat is too high.
- Finally, transfer each one to a bowl and wrap them with a cloth towel. This will help keep them moist and soft without the excess condensation that might make them soggy.
- Repeat until you have made all of your delicious flatbread tortillas.
- Enjoy once thoroughly cooled down; otherwise, they will not be as pliable. Serve with dinner, or use them as a wrap for any of your favorite sandwiches.
Notes
- Oat flour is made by blending rolled oats until finely ground to a flour-like consistency, then breaking up any lumps before mixing into the dough.
- Do not use your hands to knead the dough as it is sticky; use a nonstick spatula to avoid adding extra flour and maintain softness.
- Let the dough rest covered for 45 minutes to 1 hour to relax it, but it will not double in size.
- Roll the dough balls between sheets of parchment paper to shape into wraps without sticking.
Nutrition Information
Show DetailsNutrition Facts
Serving: 6people
Amount Per Serving
Calories 208 kcal
% Daily Value*
| Serving | 1tortilla | |
| Calories | 208kcal | 10% |
| Carbohydrates | 25g | 8% |
| Protein | 5g | 10% |
| Fat | 11g | 17% |
| Saturated Fat | 2g | 10% |
| Polyunsaturated Fat | 1g | 6% |
| Monounsaturated Fat | 7g | 35% |
| Sodium | 391mg | 16% |
| Potassium | 141mg | 3% |
| Fiber | 4g | 16% |
| Sugar | 1g | 2% |
| Vitamin A | 2IU | 0% |
| Vitamin C | 1mg | 1% |
| Calcium | 16mg | 2% |
| Iron | 1mg | 6% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
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