Dead Simple Whole Food Wraps

(super easy, gluten-free, nut-free, dairy- free)

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These wraps remind me of the traditional Ethiopian bread, Injera, at least in the way they look and feel. However, these are made with easy-to-find chickpea flour (aka garbanzo bean flour) and they are incredibly fast to make. You can whip up a batch in 15 minutes, and the clean up is a cinch too. No wheat, no dairy, no nuts, no soy, yet made with real whole food- nothing exotic or weird. Definitely vegetarian, and even vegan if you want. Dead simple to prepare, just quick cooked like thin pancakes or thick crepes.


These wraps are substantial and very durable. You can fill them, and fold them or roll them; or you can tear off pieces to eat with your curry or stew. You can also make them into mini or silver dollar pancakes if you prefer.


I think these go best with hearty dishes, and they are a great addition to most comfort-food meals.


Feel free to add spices to the batter. A teaspoon of ground cumin for an Indian meal (try this Oven-Roasted Eggplant & Basil Curry); a teaspoon each dried rosemary and basil to go with ratatouille; some red pepper flakes or chili powder with vegetarian fajitas.


Give’ em a try and let me know what you think!







Easy Gluten-Free & Nut-Free Whole Food Wraps


Makes 4 plate-size wraps.





1 cup chickpea flour (aka garbanzo bean flour)

1 cup water

1 teaspoon salt

1 teaspoon baking soda

1 egg or 2 tablespoons tahini (sesame seed paste), your choice

Spices (optional)

Coconut oil or butter for pan




Whisk the chickpea flour into the water a little at a time to avoid clumping. Add the rest of the ingredients and combine well. I like to make the batter in a small pitcher for easy pouring, but you could also use a bowl and a ladle.


Let the batter rest 5 minutes or so while you get organized and heat the pan to medium. Make sure it is thoroughly hot before you start. Flick a little water in the pan with your fingers- it should bead and dance on the surface, not splatter and sizzle.


Add 1/2 teaspoon coconut oil or butter. Pour or ladle 1/4 of the batter into the pan. I start at the middle and spiral out, stopping about one inch from the edge of the pan. Careful not to go too thick. Tilt the pan to spread the batter and fill the gaps.


Cook until it the wrap is full of tiny bubbles and looking dry and firm on top, maybe 3 minutes. Patience here! When it is ready to flip it will be very easy. The wrap will lift up easily in one piece on your spatula. If it tears when you try, you need to wait longer.


Flip and cook the other side for another couple of minutes until lightly browned.


Remove from pan and let cool to room temperature. You can just stack them on a plate.


Repeat, using just a touch more oil for each additional wrap. If the pan starts to smoke, turn the heat town a bit.


Use immediately or store in the fridge. These are best fresh, but are still good as leftovers too.





Ask me anything or leave a comment here.