Hey everyone! Today, I’m so excited to share a unique and wholesome recipe that has quickly become a staple in my kitchen, Mung Bean Wraps! These gluten-free wraps or tortillas are made entirely out of mung beans, a small but mighty legume that’s been a part of Indian and Asian cuisines for centuries. Not only are these wraps incredibly versatile, but they are also packed with an abundance of health benefits.

So, what makes mung beans so special? For starters, they are a powerhouse of nutrition. Mung beans are high in protein, providing a plant-based protein source that’s perfect for anyone looking to reduce their meat consumption or follow a vegetarian or vegan diet. They are also rich in dietary fiber, which is essential for a healthy digestive system and helps to keep you feeling full and satisfied for longer periods. But that’s not all—mung beans are also loaded with essential vitamins and minerals, including iron, magnesium, potassium, and folate, which support everything from energy production to heart health.

Incorporating mung beans into your diet can be a game-changer. They are low in fat, high in antioxidants, and have been shown to have anti-inflammatory properties. Plus, they are incredibly easy to digest, making them an ideal food for those with sensitive stomachs. Whether you’re looking to add more plant-based proteins to your diet or simply want to enjoy a delicious and nutritious meal, these mung bean wraps are a fantastic choice. 

These mung bean wraps are gluten-free, vegan, and packed with plant-based protein, making them a nutritious and delicious addition to any meal. Try them out and let me know how you like to enjoy your wraps!

Let’s get started!

Ingredients

• 1 cup raw mung beans (205 g)
• 2 cups water
• 1/2 tsp salt

Directions

1. Place the mung beans in a bowl and cover them with water. Soak them overnight in the fridge. This step is crucial as it softens the beans, making them easier to blend and reducing their strong bean taste. If you prefer, you can change the soaking water a few times to dampen the taste further.
2. Thoroughly rinse the soaked mung beans and strain them extremely well to remove excess water.
3. In a blender, combine the soaked mung beans, fresh water, and salt. Blend until smooth and creamy. The batter should have a consistency similar to pancake batter.
4. Optionally, you can add spices and herbs to the batter for added flavor. Popular choices include cumin, turmeric, or fresh herbs like cilantro.
5. Heat a nonstick pan over medium-low heat and brush it lightly with coconut oil to prevent sticking.
6. Pour the equivalent of half a cup of batter onto the medium-hot pan and spread it evenly to form a thin layer. The thinner the layer, the crispier the wrap will be.
7. Cook the wrap under medium-low heat until the top side looks dry, which should take approximately 2 minutes. Flip and cook the other side for another 2 minutes.
8. You can flip back and forth while pressing gently on the wraps until they puff up slightly, indicating they’re well-cooked and ready.
9. Once cooked to your liking, place them while warm on top of the other wraps to keep them soft and pliable. They’re now ready to be filled with your favorite ingredients or stored for later use.

Prep Time, Cooking Information, and Servings

• Servings: 8 Servings
• Prep Time: 15 mins (plus overnight soaking)
• Cooking Time: 50 mins Pan Cooking

Nutritional Information

• Energy: 89 calories
• Protein: 6.11 g
• Fat: 0.29 g
• Carbohydrates: 16.05 g
• Fiber: 4.2 g

Storage and Particular Recommendations

• Store your mung bean wraps in a sealed ziplock bag in the refrigerator for up to 7 days or in the freezer for up to 3 months.
• These wraps are incredibly versatile. Fill them with your favorite ingredients like grilled vegetables, beans, chicken, or tofu.
• You can also use them as a base for a quick pizza or as a substitute for traditional tortillas in tacos or burritos.

Discover a delightful alternative to traditional tortillas with our homemade red lentil and quinoa flatbread recipe. These tortillas are not only gluten-free but also packed with protein, making them a nutritious and versatile option for wraps, tacos, or as a base for various dishes.

With wholesome ingredients like red lentils and quinoa, you can enjoy the goodness of protein-rich flatbreads that are easy to make and incredibly delicious.

Red lentils and quinoa are the stars of this recipe, both of which are nutritional powerhouses. Red lentils are rich in protein and fiber, helping to keep you full and satisfied while supporting digestive health. They are also a great source of iron, which is essential for maintaining healthy blood cells. Quinoa, often hailed as a superfood, is one of the few plant-based foods that contains all nine essential amino acids, making it a complete protein. It’s also high in magnesium, B-vitamins, iron, potassium, calcium, and vitamin E, contributing to overall health and wellness.

Incorporating red lentils and quinoa into your regular diet can help you meet your nutritional needs while adding variety and flavor to your meals. These tortillas are not just a treat for your taste buds, but also a smart choice for a balanced and healthy diet. So, whether you’re making a quick wrap for lunch or a nutritious base for dinner, these tortillas are sure to become a staple in your kitchen. Happy cooking!

Ingredients

1/2 cup (90 g) raw red lentils
1/2 cup (100 g) raw quinoa
1 ½ cups of water
1/2 tsp. salt
Coconut oil or other oil (for lightly brushing the pan)

Directions

1. Begin by soaking raw red lentils and quinoa together (or separately if preferred) in water overnight, preferably in the fridge for best results.
2. After thorough rinsing and straining, transfer the soaked lentils and quinoa to a blender. Make sure you strain all the rinsing water out of the quinoa and red lentils.
3. Add water and salt to the blender, then blend until the batter achieves a silky smooth consistency similar to that of crepes.
4. Heat a nonstick pan over medium heat and lightly brush it with coconut oil or another preferred oil.
5. Pour approximately 1/3 cup of the runny batter onto the hot pan, spreading it evenly to form a thin layer, similar to making a crepe.
6. Cook each side for about 2 minutes, or until you see the top side dry.
7. Flip and cook the second side for another 1 or 2 minutes. Turn back and forth until the flatbread cooks to your liking.
8. Repeat the process with the remaining batter, brushing the pan lightly with oil between each flatbread.

Yields: 7 Servings

Prep Time: Overnight Soaking + 20 minutes

Cooking Time: 45 minutes pan cooking

Nutritional Information

Per 1 Serving:
Energy: 99 calories
Protein: 5.09 g
Fat: 1.15 g
Carbohydrates: 17.28 g
Fiber: 2.4 g

Storage

• Store your flatbreads in an airtight container in the fridge for up to one week or in the freezer for up to 3 months.
• Reheat them gently in a pan or microwave before serving.
• Enjoy your protein-rich flatbreads as a delicious wrap for a quick and nutritious meal!