4-Ingredient Bean Tortillas

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5 from 9 votes

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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!

You can find the full recipe, including tips, step-by-step photos, video, storage instructions, detailed allergy swaps, FAQ, and save at: https://www.theconsciousplantkitchen.com/4-ingredient-bean-tortillas/ or scan the QR code here ➡️

Prep Time10

Cook Time10

Total Time20

Servings: tortillas

Calories: 117.9kcal

Author: Carine Claudepierre

Ingredients

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

US Customary - Metric

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 wram 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.

Nutrition