1 Ingredient Wraps.❗️Gluten Free and Vegan 💯

Embark on a culinary adventure with these extraordinary gluten-free wraps or tortillas made out of Mung beans. Mung beans, known for their presence in Indian and Asian cuisines, are not only delicious but also incredibly nutrient-rich. Packed with protein, fiber, iron, antioxidants, folate, potassium, and magnesium, these small beans offer a powerhouse of health benefits. Enjoy these gluten-free mung bean wraps as a nutritious alternative to traditional wraps or tortillas. With their rich flavor and health benefits, they're sure to become a staple in your kitchen repertoire. Explore various fillings and toppings to create endless culinary delights!
Instructions:
Soak mung beans in water overnight in the fridge.
Rinse the mung beans thoroughly and strain them extremely well.
Combine soaked mung beans, fresh water, and salt in a blender.
Blend until smooth and creamy.
Heat a nonstick pan over medium-low heat and brush with coconut oil.
Pour the equivalent of half a cup of batter onto the medium hot pan and spread evenly.
Cook under medium-low heat until the top side looks dry (about 2 minutes).
Flip and cook the other side for 2 minutes.
You can flip back and forth while pressing gently on the wraps until you see them puffy. That’s the best sign they’re well-cooked though.
Note: Mung bean wraps may have a strong bean taste. You can change the soaking water a few times to dampen this taste if you like. You can also add spices and herbs to the batter in that regard.
Ingredients for 8 medium sized wraps:
1 cup raw mung beans (205 g)
2 cups water
½ tsp. salt
Nutritional Info Per 1 Wrap:
Energy: 89 calories
Protein: 6.11 g
Fat: 0.29 g
Carbohydrates: 16.05 g
Fiber: 4.2 g
Iron: 1.73 mg
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[@debbiebuonincontro5125]

Wow! This could be a fantastic tortilla substitute for my son!

[@zaracooks]

I hope he’ll enjoy 🙏🤗

[@QuickandTastyTreats]

Wow they look amazing! Congrats Zara, they look so delicious!

[@zaracooks]

Thank you 🙏🥰

[@mamannerminetbj2815]

❤❤

[@nabilaelmalakh1106]

It’s really good 👍

[@zaracooks]

Thank you 🙏🥰

[@ismafaisal390]

Thanks zara... nice recipe... keep going...

[@zaracooks]

Thank you. Hope you give them a try 🙏🥰

[@scrane5500]

Look great--Looks great! Love these are plant-based as I have a family history of Cancer so need to avoid the estrogen and possible BLV in dairy and choline and lead in eggs. Thanks so much for sharing

[@zaracooks]

Thank you so much for your comment 🙏
I hope my contribution here can be helpful to people looking for healthier and more wholesome food options 🥰

[@user-cu3fs8gx9w]

Yummy yummy ❤❤❤❤❤❤❤❤❤❤❤❤

[@abi731419]

Thank you for amazing easy recipe. Can you please tell me if I can freeze them too ?

[@zaracooks]

Yes, I do freeze mine in a ziplock bag for up to 3 months. Re-heating is important to retrieve the softness , though 🙏

[@debbiebuonincontro5125]

I’m having a hard time with these sticking to the pan, do you have any suggestions?

[@zaracooks]

The pan should be brushed with some oil and under medium heat when you pour the batter in. Cook under medium-low heat, and please don’t touch the batter until it turns solid and dry on the top side (you can see it and even touch it to found out it’s dry). You’ll see the edges pulling out of the pan, and only then, you can flip it. It takes some practice before it’s perfectly well executed 🙏

[@amandairedale706]

Is the carb content low in these wraps, please?

[@zaracooks]

Here’s the Nutritional Info Per 1 Wrap, for you 🙏
Energy: 89 calories
Protein: 6.11 g
Fat: 0.29 g
Carbohydrates: 16.05 g
Fiber: 4.2 g
Iron: 1.73 mg

[@JulieMorales-mu7ud]

Can i use the green mung bean?

[@zaracooks]

You can proceed the exact same way with the green mung bean. The texture may not be as thin and you may find the legume’s aftertaste a bit stronger, though 🙏

[@xinia4156]

Can these be frozen or stored in the fridge for convenience?

[@zaracooks]

Yes, they go to the fridge for up to 1 week and to the freezer for up to 3 months. You need to reheat them for softnesses and freshness to be back 🙏

[@andza2053]

@zara The water in which mong is soaked overnight is very precious. Please use that water to blend instead of wasting. Try washing mong well before you soak. It will help to make your wrap more nutritious.

[@zaracooks]

Thank you for your advice but may be you need to learn more about why we need to soak legumes in the first place. All the anti-nutrients and absorption blockers like leptin, phytic acid, tannins are released in the soaking water. Those should be discarded in order we can absorb the real nutrients like minerals and vitamins from the legume 🙏

[@salimasabi9508]

Tu peux nous mettre les ingrédients en français stp ??

[@zaracooks]

Malheureusement, j’ai très peu de personnes qui visionnent mes vidéos dans les pays francophones. Ça m’a découragée de continuer à sous titrer en français (plus de travail pour rien). Mais je vais y repenser 🙏

[@nelidadipiazza4876]

Puede ser ingredientes en castellano,por favor???

[@mintakamermaid5076]

Those are not mug beans! They are red lentils

[@zaracooks]

I did show on purpose my audience both the mung bean with green skin and the one without skin (I used) to avoid any confusion!! I don’t understand why you see them as red lentils?

[@anne-mari7711]

What a bright idea to have the text in yellow and white... 🙄🙄🙄

[@zaracooks]

What do you suggest instead?

[@cct7495]

@@zaracooks Looks fine.... Thank you so much for this, I don't eat flour and this sure helps and can't wait to try it!