Description
These Gluten-Free Vegan Wraps are a lunchtime game changer. Soft, pliable, and completely resistant to cracking, they are made using a simple ‘liquid dough’ batter method—no kneading or rolling required! High in protein thanks to chickpea flour, they are the perfect vessel for hummus, roasted veggies, or your favorite sandwich fillings.
Ingredients
— The Wrap Batter —
1 cup chickpea flour (also known as garbanzo bean flour or besan)
½ cup tapioca flour (or arrowroot starch) – this adds the essential flexibility
1 cup water (plus 2–3 tablespoons extra if needed)
1 tablespoon olive oil (plus extra for the pan)
½ teaspoon salt
¼ teaspoon garlic powder (optional, for flavor)
— Easy Lunch Filling Ideas —
Hummus and sliced cucumbers
Roasted red peppers and spinach
Mashed avocado and black beans
Instructions
1. Make the Batter: In a medium mixing bowl (or blender), combine the chickpea flour, tapioca flour, water, olive oil, salt, and garlic powder.
2. Whisk vigorously until completely smooth and lump-free. The consistency should be like heavy cream or thin pancake batter. (If it’s too thick, add water 1 tablespoon at a time).
3. Rest the Batter (Crucial Step): Let the batter sit at room temperature for 10–15 minutes. This allows the flours to hydrate properly, which prevents the wraps from being gritty or brittle.
4. Heat the Pan: Heat a non-stick skillet or crepe pan over medium heat. Brush lightly with a little olive oil.
5. Pour & Swirl: Pour about ⅓ cup of batter into the center of the hot pan. Immediately lift and tilt the pan in a circular motion to spread the batter out into a thin, even circle (just like making a crepe).
6. Cook: Cook for 2–3 minutes, or until the top looks dry and the edges start to lift slightly. The bottom should be light golden brown.
7. Flip: Carefully flip the wrap and cook for another 1–2 minutes on the other side.
8. Steam to Soften (The Secret): As soon as you remove a wrap from the pan, stack it on a plate and cover it immediately with a clean kitchen towel. This traps the steam and ensures the wraps stay soft and pliable rather than turning into crispy crackers.
9. Repeat with the remaining batter, stacking each new wrap under the towel.
10. Serve: Fill with your favorite lunch ingredients, roll up tight, and enjoy!
Notes
Chickpea Flour Taste: Raw chickpea flour can taste bitter, but this disappears completely once cooked. Make sure to cook the wraps fully until golden.
Tapioca is Key: Do not skip the tapioca flour! It provides the ‘stretch’ that gluten usually would. Without it, the wraps will be more brittle.
Storage: These store well in the fridge for up to 3 days. Keep them in an airtight container or ziplock bag. They are best eaten at room temperature or slightly warmed.
Freezing: Place a piece of parchment paper between each cooked wrap and freeze in a bag for up to 2 months. Reheat in a dry pan for 30 seconds.
- Prep Time: 5
- Cook Time: 15
- Category: Lunch
- Method: Stovetop
- Cuisine: Fusion
Nutrition
- Serving Size: 1 wrap
- Calories: 110
- Sugar: 1
- Sodium: 200
- Fat: 3
- Saturated Fat: 0
- Unsaturated Fat: 2
- Trans Fat: 0
- Carbohydrates: 16
- Fiber: 3
- Protein: 5
- Cholesterol: 0