Monday, October 11, 2010

Besan Flatbread Pizza

I am sensitive to wheat. I wouldn't call myself allergic to gluten, but I avoid it as much as possible. Tortillas are a great inexpensive staple; easy to make and delicious, but decidedly on my do not eat often list.

For lunch today, I was really craving a tortilla, so I decided to make one out of chickpea flour. Chickpea flour ( also called Besan or Gram flour ) is an excellent staple to keep on hand. It has many uses, from egg replacer to these delicious tortillas. You can purchase Besan inexpensively from your local ethnic grocer. Bob's Red Mill sells smaller bags in most of the grocery stores here ( New Hampshire ), but they are more expensive than the ethnic grocers. If you have a vita mix, you can grind chickpeas in the dry container. Finally, you can make a substitute flour from yellow split peas ground in a coffee grinder.

What I love about using this flour is that you are improving the nutritional profile of your meal with extra protein and fiber! Oh, and it's delicious too.

I took a cup of the flour and added some cajun seasoning, garlic powder, nutritional yeast and around 1/2 cup of water. That's it. No baking powder. No fat. I cooked it in a very thin layer over medium heat in a non - stick 12 inch skillet. I brushed the skilled with oil. The key to perfect tortillas is patience. You swirl the batter around in your pan like a crepe and then wait. The sides of the tortilla will pull away from the pan and you will know it's time to flip when they lift up easily. This took around 4 minutes a side. Flip and cook for two more minutes.

Video Tutorial:

You can use these like any tortilla. I added marinara, cultured nut cheese, carrots and jalapeno to mine. I actually rolled it up and ate it like a wrap after taking the picture. They would be delicious stuffed with tofu basil ricotta and topped with marinara. I'm thinking a quesadilla would be GREAT too!

Adding cinnamon, stevia and sauted apples would make a healthy and delicious breakfast.

I got 3 large tortillas out of the cup of flour. Each tortilla had approximately 120 calories, 7 grams of protein and 4 grams of fiber.

I'd love to know what fillings you guys would put in your chickpea flour tortilla!


  1. Looks mouthwatering, Melody. I love tortillas!!!

  2. Oh, I like this idea. I'd put avocado, sprouts, and onions in mine!

  3. sounds great, corn tortillas are a stable in our newly g/d household. Greta to have another option since g/f bread is not the same.

  4. I am so thrilled to have found your blog/food site again, lol. I had been following your photography one, and I thought you were done with food blogging. But yay! And the perfect recipe too :-) I can't do wheat either (but not allergic to gluten), and I love chickpea flour. Can't wait to try this recipe! Thanks so much, Melody!


  5. Wow, this looks great! Thanks for the idea!