Gluten Free Chickpea Flour Wraps

These 2-ingredient gluten free chickpea flour wraps are what gluten free cooks want. They're cooked on the stove from a batter so they're easy and don't require rolling or shaping. Best of all they are pliable wraps that can be made thick or thin depending on what you want.

Fill your wraps with anything you like. For meat eaters I use any combination of souvlaki or chicken, fresh or leftover. A meatless wrap can be filled with broken up falafel balls and tahini sauce. To make your wrap sandwich juicy, add any or all ingredients from a Greek salad, maybe a little hummus and lettuce for a refreshing crunch.

Ingredients

Chickpea flour is a nutritious, high protein gluten free flour. If you don't have it yet scroll down to see some more recipes you can make once you buy it. Tapioca starch is the secret ingredient that makes stretchy wraps that hold together and that's all you need.

• chickpea flour
• tapioca starch - sometimes called tapioca flour (it's the same)

See recipe card for exact amounts.

Instructions

Measure the batter - Using a measuring cup will ensure your wraps are the same thickness and cook in the same time. Of course you can free pour and see what you learn.

Use a brush to oil the pan - You don't need a lot of oil so use a brush between wraps to lightly coat the pan so they're easy to flip and remove.

Substitutions

Tapioca starch - Cassava flour can be used in place of tapioca starch in many wrap recipes. Tapioca starch comes from the cassava plant, is inexpensive and many gluten free cooks have it in their kitchen so I use it more often than cassava flour.

Variations

Breakfast wrap - Fill this wrap with any scrambled egg concoction. Enjoy it with your hands or with a knife and fork.

Seasoning - For variety experiment with different seasonings added to the batter. I give some suggestions in the recipe card.

Beyond a wrap - I made this recipe for someone who wanted a gluten-free, dairy-free and rice-free wrap to eat lunch. It can also be cut into wedges, served flat or even rolled up and dipped into soup or a bowl of chili.

What to make with chickpea flour

Once you have the flour here are some other ways to use it.

• Pakora (Vegetable fritters)
• Falafel balls to serve with tahini sauce or to make a Falafel Bowl.
• Socca, a Mediterranean street food.
• Double Chocolate Banana Bread, a rice free take on banana bread.

Equipment

Cooks need tools and the right tool for the job makes cooking look easy. I have a lot of frying pans (with sloped sides) and sauce pans (with straight sides). Use a pan with sloped sides for easy flipping. The safety of the coating is an in-depth topic I won't get into. Find the sizes you want and take care of your cookware.

• 8-inch ceramic frying pan
• 7-inch diamond coated aluminum

Storage

Store in an airtight container and use within 3 days. You can even leave them on the counter when the fridge is full.

Top Tip

Find a few favourite wrap recipes. Let's face it, the quality of store bought wraps is inconsistent. Gluten free eaters learn all the tricks of warming them slightly or packing the sandwich ingredients separately and assembling the sandwich at lunchtime.

The key to a good wrap is that it folds easily without cracking. Flatbreads, tortillas and even lettuce can be considered wraps. Try a few different recipes and see what you come back to.

Gluten Free Chickpea Flour Wraps

These 2-ingredient wraps are easy to make, pliable and can be made thick or thin. They are cooked on the stove from a batter so there's no shaping or rolling required.

Print Pin Rate

Course: Bread

Cuisine: Middle Eastern

Keyword: chickpea flour recipe, chickpea flour wrap, gluten free wraps

Prep Time: 5 minutes minutes

Cook Time: 10 minutes minutes

Servings: 5 wraps

Calories: 111kcal

Author: Cinde Little

Equipment

• 7-inch frying pan

Ingredients

• ▢ 1 cup chickpea flour (110 grams)
• ▢ ½ cup tapioca starch (70 grams)
• ▢ ¼ teaspoon salt
• ▢ 1 cup water , more for thinner wraps
• ▢ oil for frying

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Instructions

• Measure chickpea flour, tapioca starch and salt into large bowl. Whisk to combine.
• Add water and whisk to a smooth batter.
• Heat 7 inch frying pan on medium-high heat. Add small amount of oil to pan, swirl to cover the bottom.
• Pour ⅓ cup batter into pan gently tilting it until the entire bottom is covered. Cook for 1 minute.
• Flip wrap and cook another minute until there are a few brown spots.
• Brush the bottom of the pan between wraps if needed. Repeat with remaining batter.
• Serve warm or at room temperature. Store in airtight container for 3 days.
• Makes approximately 1½ cups of batter.

Notes

Seasoning suggestions: Add a pinch of garlic powder, ½ teaspoon of cumin or turmeric, or 3 tablespoons of chopped cilantro to the batter before cooking.

Practise until you have the thickness and size you want. Making them gets easier when you know exactly what pan you use, how much batter it takes, the flipper you like and how long it cooks. 

• To make 5 thick wraps measure ⅓ cup batter per wrap using a 7-inch pan.
• To make 7 or 8 thin wraps measure ¼ cup batter per wrap using a 7-inch pan.

Nutrition

Nutrition Facts

Gluten Free Chickpea Flour Wraps

Serving Size

 

1 wrap

Amount per Serving

Calories

111

% Daily Value*

Fat

 

1

g

2

%

Saturated Fat

 

0.1

g

1

%

Polyunsaturated Fat

 

1

g

Monounsaturated Fat

 

0.3

g

Sodium

 

112

mg

5

%

Potassium

 

171

mg

5

%

Carbohydrates

 

20

g

7

%

Fiber

 

2

g

8

%

Sugar

 

2

g

2

%

Protein

 

4

g

8

%

Vitamin A

 

8

IU

0

%

Calcium

 

10

mg

1

%

Iron

 

1

mg

6

%

* Percent Daily Values are based on a 2000 calorie diet.

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