4-Ingredient Bean Tortillas (High-Protein, High-Fiber)

These 4-Ingredient Bean Tortillas are simple, high-protein, and high-fiber flatbreads with a soft and chewy texture and don’t taste like beans at all!

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While the whole recipe is just below, don’t miss all my tips further down, including ingredient swaps, my cooking tips, and step-by-step shots!

4-Ingredient Bean Tortillas

These 4-Ingredient Bean Tortillas are simple, high-protein, and high-fiber flatbreads with a soft and chewy texture and don't taste like beans at all!

5 from 9 votes

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Prep Time: 10 minutes mins

Cook Time: 10 minutes mins

Total Time: 20 minutes mins

Course: Lunch

Cuisine: Mexican

Servings: 15 tortillas

Calories: 117.9 kcal

Author: Carine Claudepierre

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Ingredients

US Customary – Metric

• ▢ 15 ounces Canned Chickpeas - undrained, no added salt (note 1)
• ▢ 3 tablespoons Olive Oil - (note 2)
• ▢ 2 ¼ cups All-Purpose Flour - (note 3)

Optional – for canned chickpeas with no added salt

• ▢ ½ teaspoon Salt

Instructions

• 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.

Notes

Note 1: I am using no-added-salt canned chickpeas, and I am using the liquid from the can of chickpeas (aquafaba) as a binder in the recipe. It adds elasticity to the tortillas. Water will work as well, but the tortillas won’t be as soft and flexible, especially after a few days.

Note 2: Or any low-flavor oil you love, like avocado oil.

Note 3: or white spelt flour.

Note 4: Add only if your can of chickpea has no added salt.

Gluten-free: Use my gluten-free conversion guide to adapt the recipe.  

Storage: Place the tortillas on a plate and wrap the plate with plastic wrap to keep them moist. Refrigerate them for up to 2 days. Freeze in airtight Ziploc bags for up to 2 months. Place a piece of parchment paper between each tortilla before freezing to prevent them from sticking to each other. It makes it easier to thaw them one by one, at room temperature, the day before eating. Rewarm in a warm pan or microwave for a few seconds on a plate.

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Nutrition

Serving: 1tortilla | Calories: 117.9kcal | Carbohydrates: 18.1g | Protein: 3.3g | Fat: 3.5g | Saturated Fat: 0.5g | Polyunsaturated Fat: 0.6g | Monounsaturated Fat: 2.2g | Sodium: 156.8mg | Potassium: 60.9mg | Fiber: 1.8g | Sugar: 0.1g | Vitamin A: 4.3IU | Vitamin C: 0.03mg | Calcium: 12.8mg | Iron: 1.2mg | Magnesium: 11.8mg | Phosphorus: 42.9mg | Zinc: 0.3mg

Ingredients and Substitutions

You only need four simple ingredients to make this recipe. Here’s how to pick and swap them.

• Canned Chickpeas – This ingredient provides the base for the tortillas, adding protein and fiber. I use the liquid from the can, also known as aquafaba, as a binder to give the tortillas a soft and flexible texture.
• Olive Oil – I use this to add moisture to the dough and help with the texture. I also like how it adds a subtle flavor. You can also use avocado oil or any other neutral-tasting oil.
• All-Purpose Flour – This ingredient forms the main structure of the dough. You can also use white spelt flour if you want. To make gluten-free bean tortillas, follow my Gluten-Free Conversion.
• Salt – A small amount of salt enhances the flavor of the tortillas. I only add it if the canned chickpeas I am using have no added salt.

How to Make 4-Ingredient Bean Tortillas

These tortillas are really easy to whip up. Here’s how in a few pictures.

Blend the chickpeas with their liquid in a food processor.

Add the flour and process again to form a sticky dough.

Roll the dough into small balls and flatten each of them with a rolling pin.

Cook each tortilla on a non-stick pan for 2 minutes on one side and 1 on the other.

Carine’s Tips

Let me share a few more tips for a perfect bean tortillas

• Bean Choice – I made the recipe with chickpeas, but it works with most common beans though you need to adjust the other ingredients to have the right texture.,
• Proper Processing – Make sure you process the chickpeas with their liquid and oil until the mixture is completely smooth and fine. This step is crucial for getting a uniform, smooth dough without any lumps.
• Using a Tortilla Press – If you have a tortilla press, you can use it to create perfectly round and even tortillas. Just be sure to use a piece of parchment paper on either side of the dough ball to prevent sticking.

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