Bean Flour Burrito

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Bean Flour BurritoThe Bean Flour Burrito is a delicious dish that is fairly simple to make.  Have you ever had a craving for a burrito but didn’t want the processed flour tortilla or maybe you’re gluten sensitive.  Well, this is a healthy way to curb that carbohydrate craving.  What amazed me most was how easy it was to make the bean flour and how well it worked.  We are going to experiment with more recipes where we can use bean flour.



Bean Flour Buritto 1Bean Flour Buritto 2Bean Flour Buritto 3Ingredients-Tortillas (5 or 6)

  • Garbanzo Beans – 1 Cup
  • Water – 1 Cup
  • Salt – 1/4 teaspoon
  • Cumin – 1/4 teaspoon
  • Olive Oil – 1 teaspoon

Ingredients – Filling

  • 3 Onions
  • 1/2 tsp cumin
  • 1/2 tsp garlic powder
  • 1/2 tsp paprika
  • 4 Red & yellow peppers
  • 1 Carton of sliced mushrooms
  • 1 Avocado
  • Lettuce

Bean Flour Buritto 4Directions for Tortillas

  1. We start by making the bean flour.  Pour 1 cup of dried, uncooked garbanzo beans into a blender or food processor and blend until powdered.  That’s it.  The bean flour is so simply.
  2. Combine the flour, water, salt, cumin and oil and mix well.  Note that the oil is not mandatory for those of you that are trying to stay away from oils.  So you may want to try one without the oil first.
  3. Pour the batter into a lightly greased frying pan.  Swirl around the pan.  We noted that if the tortillas were too big, they were difficult to flip without breaking.  Keep them to around 6 or 7 inches.  Flip when the bottom is browned, or you see air holes on top sort of like pancakes.  You can adjust the thickness by adding or reducing water in the batter.

Bean Flour Buritto 5Bean Flour Buritto 6Bean Flour Buritto 7Bean Flour Buritto 8Bean Flour Buritto 9Bean Flour Buritto 10Directions for filling

  1. When cooking the three vegetables, it’s up to you if you cook them separate or together.   Use the paprika, cumin, and garlic amount evenly for all three vegetables
  2. Slice the onions and then cut in half.  Cook until caramelised.  We use a vegan broth to cook our onions, not oil.
  3. Slice the peppers into strips and stir fry
  4. Cook the mushrooms (with water, not oil) until soft.
  5. Put the filling on a tortilla and garnish with sliced avocado and lettuce.  Roll into a burrito and cut in half.

Note that you can use whatever filling you want and spice them to your taste.  Lots of room for customizing to your liking.













About Keith

I’m an early retiree that now lives in Cuenca, Ecuador. I was an executive in Health Care Information Technology most of my career. My wife and I love to travel and have ventured all over the world. We believe in eating healthy and living life to it’s fullest!

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