Tuesday, March 29, 2016

It's Easy To Make Your Own Tortillas
Whole Wheat Black Bean Tortilla Recipe

Black beans add fiber and protein to these whole grain tortillas.

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So Simple to Make
Home-made tortillas, hot off the grill, are a great addition to any meal. And they are surprisingly easy to make. To add some nutritional goodness to today's recipe, I use King Arthur's White Whole Wheat flour and organic black beans. Each tortilla provides 3 grams of dietary fiber and 4 grams of protein.

Let's get started!

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Whole Wheat Black Bean Tortillas
Vegan, Dairy Free
[makes Eight (7 1/2-inch) tortillas or a dozen (5-inch) tortillas]

Ingredients
1/2 cup canned organic black beans (drained and rinsed)
1 1/2 cups King Arthur White Whole Wheat flour
1/4 teaspoon salt
5 tablespoon extra virgin olive oil (or organic canola oil)
1/3 cup plus 1 tablespoon warm water

Directions
Place the black beans, flour, salt, and oil in a food processor. Pulse to blend.



With the food processor running, add water slowly through the shoot until the dough forms a ball.



Remove the dough and roll into 8 balls. If you want smaller tortillas, roll into 12 smaller balls. 



Cover with wax paper or plastic wrap and let rest for 15 to 30 minutes.



Heat a non-stick pan. 
Roll out each ball to the desired size. I use a rolling pin on a a Tupperware Pastry mat. I don't think they sell those anymore but there are quite a few silicone pastry mats available.  Or, if you have a tortilla press, you can use that.


Place each tortilla in the heated pan and cook until the tortilla bubbles, about 1 minute.



Turn over and cook until both sides are brown, another minute.



One of my favorite possessions is my cloth tortilla warmer, a gift I received from my nephew Dave many years ago. NOTHING keeps tortillas warmer than this. Place your tortillas in the warmer as they come off the grill. If you don't have a warmer, wrap the tortillas in aluminum foil to keep warm.


Tortilla warmers can keep tortillas warm as they come off the grill or can be used to heat them back up in the microwave.

Black bean tortillas can be served as your whole grain starch with any meal or use them to make quesadillas or fajitas. Our favorite way to eat them is spread with vegan cream cheese.  

Nutritional Information
Per serving (8): 164 calories, 9 g total fat, 1 g saturated fat, 0 mg cholesterol, 84 mg omega-3 and 1,003 mg omega-6 essential fatty acids, 4 g protein, 16 g carbohydrates, 3 g dietary fiber, and 74 mg sodium.

Per serving (12): 109 calories, 6 g total fat, 1 g saturated fat, 0 mg cholesterol, 56 mg omega-3 and 669 mg omega-6 essential fatty acids, 3 g protein, 11 g carbohydrates, 2 g dietary fiber, and 49 mg sodium.



2 comments:

Abigail Cohen said...

Sounds interesting, I would like to try this one also. Thank you for sharing this recipe.

Dr. Joanne L. Mumola Williams said...

You're welcome Abigail.
Enjoy!
Joanne