An exciting discovery
Well, exciting for those of us forced to live in gluten free land anyway! A wrap that rolls (without cracking), that tastes good (without needing to be heated up prior to eating or smothered in anything to make it palatable) and that keeps well. Not only that, but it is high in protein, relatively low in carbs and low in fat. Too good to be true?
Gluten free breads generally not only taste pretty bad, but they are also invariably really high in carbs and high GI (glycemic index)…making them not particularly great for you to eat. I stumbled upon this quite by accident. It is probably very traditional in many Indian households but not something I have come across before. “It” my friends is a wrap made solely of mung beans.
Mung bean wraps
I soaked some dried, split mung beans which still had their green skin (hence the lovely green colour of the wraps) overnight in a bowl of water. The next morning I drained out the water and put the beans into a food processor to grind to a very smooth paste. Try to avoid adding any water – you should not need any as the soaked beans have plenty of moisture already. They ground to a light, smooth paste very quickly. The consistency was thicker than an pancake batter. Add a little salt to taste.
1 cup of dried mung beans will give you 6 to 8 dinner plate size wraps.
Heat a heavy metal pan until it is really hot. Spread a teaspoon of oil over the pan (or leave this out if you are using a non stick pan) and scoop a ladle of the batter into the pan. Using a spoon spread the batter out to get it as thinly spread as possible all over the pan. Leave it to cook for 3-4 minutes on this first side. Then flip over and cook for a further couple of minutes on the other side. If you are planning on using them as wraps then don’t allow them to get too crispy (but never fear if you do as they will still soften fairly quickly anyway).
I have been making these and storing them for a few days in the fridge with no problem. They roll beautifully and taste great…and I love the fact that I am getting the nutrition of lentils in what would otherwise be fairly empty and wasted carbs (I prefer to save my carbs for freshly baked cakes!). I ground the batter with some green chillies and grated ginger one time which gave the wraps another flavour dimension. In the picture you can see I made myself a lovely lunch with ricotta, avocado, red capsicum, baby spinach leaves and smoked salmon (not vegetarian despite the vego tag on this recipe – the wraps are vego though). Be warned though as they are more filling than a standard wrap and you may find that half is plenty for lunch!
I am going to send this post to My legume love affair.