Tortilla Kacang 4 Bahan (Protein Tinggi, Serat Tinggi)

Ini Tortilla Kacang 4 Bahan are simple, high-protein, and high-fiber flatbreads with a soft and chewy texture and don’t taste like beans at all!

Isi kandungan

+ Lihat Lagi- Lihat Kurang

Walaupun keseluruhan resipi ada di bawah, jangan terlepas semua petua saya di bahagian bawah, termasuk pertukaran bahan, petua memasak saya dan gambar langkah demi langkah!

Tortilla Kacang 4 Bahan

Ini Tortilla Kacang 4 Bahan are simple, high-protein, and high-fiber flatbreads with a soft and chewy texture and don't taste like beans at all!

5 daripada 11 undi

Cetak ULASAN Jimat Diselamatkan!

Kongsi di Facebook Pin Simpan dalam E-mel

Masa persediaan: 10 minit minit

Masa Masak: 10 minit minit

Jumlah masa: 20 minit minit

Kursus: Makan Tengah Hari

Masakan: Mexico

Hidangan: 15 tortilla

Kalori: 117.9 kcal

Pengarang Carine Claudepierre

Mod MasakElakkan skrin anda daripada menjadi gelap

1x2x3x

Ramuan

Peribumi AS - metrik

• ▢ 15 auns Kacang kuda dalam tin - undrained, no added salt (note 1)
• ▢ 3 sudu makan Minyak Zaitun - (nota 2)
• ▢ 2 ¼ cawan Tepung serbaguna - (nota 3)

Optional – for canned chickpeas with no added salt

• ▢ ½ sudu teh Garam

arahan

• 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.
• Taburkan sedikit tepung di atas permukaan kerja anda, sapukan sedikit minyak pada tangan anda untuk mendapatkan doh supaya ia tidak melekat pada jari anda, dan letakkannya di atas permukaan yang telah ditaburi tepung.
• 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.
• Apabila buih muncul, buka penutup, balikkan tortilla, dan masak selama seminit lagi di bahagian yang satu lagi.
• Ulang sehingga semua tortilla masak. Susun tortilla yang telah dimasak di atas pinggan, tutup dengan sekeping kerajang aluminium untuk memastikan ia hangat dan lembut.

Nota

Nota 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.

Nota 2Atau mana-mana minyak berperisa rendah yang anda sukai, seperti minyak avokado.

Nota 3: or white spelt flour.

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

Bebas gluten: Gunakan saya panduan penukaran bebas gluten untuk menyesuaikan resipi.  

Pada Suhu AmbienLetakkan tortilla di atas pinggan dan balut pinggan dengan pembalut plastik untuk memastikan ia lembap. Sejukkan sehingga 2 hari. Bekukan dalam beg Ziploc kedap udara sehingga 2 bulan. Letakkan sekeping kertas parchment di antara setiap tortilla sebelum dibekukan untuk mengelakkannya daripada melekat antara satu sama lain. Ia memudahkan pencairannya satu persatu, pada suhu bilik, sehari sebelum makan. Panaskan semula dalam kuali suam atau ketuhar gelombang mikro selama beberapa saat di atas pinggan.

Kongsi di Facebook Resipi Pin

Pemakanan

Berkhidmat: 1Tortilla | Kalori: 117.9kcal | Karbohidrat: 18.1g | Protein: 3.3g | Lemak: 3.5g | Lemak tepu: 0.5g | Lemak tak jenuh ganda: 0.6g | Lemak tak jenuh tunggal: 2.2g | Natrium: 156.8mg | Potasium: 60.9mg | Serat: 1.8g | gula: 0.1g | Vitamin A: 4.3IU | Vitamin C: 0.03mg | Kalsium: 12.8mg | Iron: 1.2mg | magnesium: 11.8mg | Fosforus: 42.9mg | zink: 0.3mg

Bahan dan Pengganti

Anda hanya memerlukan empat bahan mudah untuk membuat resipi ini. Berikut ialah cara memilih dan menukarnya.

• Kacang kuda dalam tin – 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.
• Minyak Zaitun – 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.
• Tepung serbaguna – 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 Penukaran Bebas Gluten.
• Garam – 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.

Petua Carine

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.

Lebih Banyak Resipi Tortilla

Tortilla Quinoa Bayam

Tortilla Biji Rami

Tortilla Quinoa

Tortilla Bayam