A couple of weeks ago, Sarina, one of my blog members requested a gluten free wrap recipe so that she could make my quesadillas for her daughter who is a Coeliac. I tried a few different recipes and these have been the best so far, texture, taste and health-wise…
Gluten free cooking can be quite difficult, especially when it comes to bread-type products. Gluten is the protein component of wheat (as well as barley, rye and triticale) and provides the chewy, stretchy, holding-together texture you need for bread and wraps. Without it you just get crumbs!
Eggs are often added to gluten free flour blends to provide the texture needed and other products like xantham gum and guar gum are also often used. I prefer to use psyllium husks…
Psyllium is the husk of the seed from the plant Plantago ovata, a native of India and Pakistan. Psyllium is incredibly high in soluble fibre, the type of fibre that absorbs water and lowers cholesterol. In baking it helps with binding, reducing this crumby issue!
Many gluten free baked products are also very low in fibre as they are made on a base of rice and/or corn flour, both of which are highly refined. The first step in making these wraps was to make a high fibre gluten free flour mix, by blending together high fibre gluten free flours such as buckwheat, millet and lupin. Lupin flour is relatively unknown, yet it is grown right here in Australia (in W.A.). It was in the press recently as lupin is a legume, similar to peanuts. There is a chance if you have a peanut allergy, you can also be allergic to lupin. If that could be an issue, you can substitute chickpea (besan) flour.
When using gluten free flours, it is always best to weight them out, rather than use cup measures. Here is the high fibre gluten free flour mix I use:
- 65g millet flour
- 60g ground brown rice
- 50g lupin flour (or besan flour) – besan flour from Indian spice stores
- 25g arrowroot (or tapioca flour) – available in the supermarket
- 25g cornflour (gluten free one) – available in the supermarket
- 25g white rice flour – available in the supermarket
Sift together. Store in a jar in the fridge.
And this is how you make wraps…
- 1 cup (120g) high fibre gluten free flour mix
- 2 teaspoons psyllium husks
- 2 teaspoons extra virgin olive oil, plus a little extra for the pan
- ¼ cup warm water
- Sift flour and psyllium husks into a medium sized bowl
- Using a spatula, mix in olive oil and water and form into a ball
- Break ball into 3 even pieces and roll each piece into a ball
- Using a mat or greaseproof baking paper, roll each piece into a round 'wrap'
- If not using straight away, cover with glad wrap and set aside
- When ready to use, heat a frypan over medium heat
- Brush a small amount of olive oil on the base of the pan
- Add each wrap, one at a time and cook for 2 minutes on either side, or until lightly browned
- Fill with your choice of filling, fold over and cook for a further minute or two to warm or melt the filling
- If you want to make quesadillas, please see link to the recipe below
Per Wrap: 710kJ or 169 calories; P 6g Fat 4.5g SFat 0.7g CHO 24g Fibre 5g