V / GF
These 2-Ingredient Tortillas are made from quinoa and water. That’s it!
It’s literally the easiest vegan, gluten-free tortilla I have ever made. Plus, this simple tortilla packs a whole grain, protein and fiber punch! It’s soft, flexible, you might not believe it when you see it.
Quinoa is a highly nutritious whole grain that offers numerous health benefits:
- Rich in Nutrients: Quinoa is packed with essential nutrients, including protein, fiber, vitamins, and minerals. It contains all nine essential amino acids, making it a complete protein source, which is particularly beneficial for vegetarians and vegans.
- High Protein Content: Quinoa is one of the few plant-based foods that provide a significant amount of protein. Protein is essential for building and repairing tissues, supporting muscle growth, and maintaining overall health.
- Gluten-Free: Quinoa is naturally gluten-free, making it an excellent alternative for individuals with gluten intolerance or celiac disease. It can be included in gluten-free diets to provide essential nutrients without triggering adverse reactions.
- Rich in Fiber: Quinoa is high in dietary fiber, which promotes digestive health by supporting regular bowel movements, preventing constipation, and reducing the risk of colon cancer. Fiber also helps regulate blood sugar levels and may aid in weight management by promoting feelings of fullness.
- Low Glycemic Index: Quinoa has a low glycemic index (GI), which means it does not cause a rapid spike in blood sugar levels after consumption. This makes it suitable for individuals with diabetes or those following a low glycemic diet.
- Heart Health: Quinoa contains heart-healthy nutrients such as magnesium, potassium, and omega-3 fatty acids, which support cardiovascular function and may help lower blood pressure and reduce the risk of heart disease.
- Antioxidant Properties: Quinoa is rich in antioxidants, including flavonoids and polyphenols, which help neutralize harmful free radicals in the body and protect cells from oxidative damage. Antioxidants have been associated with a reduced risk of chronic diseases such as cancer and heart disease.
- Weight Management: Quinoa is relatively low in calories and high in protein and fiber, making it a satisfying and nutrient-dense food choice for individuals looking to manage their weight. Its high protein content can help increase feelings of fullness and reduce overall calorie intake.
Limited ingredient foods provide a simple and easily digestible diet for pets with food sensitivities or allergies, aiding in allergy management and promoting better digestive health. By excluding common allergens and unnecessary fillers, these diets can alleviate skin issues, support weight management, and ensure optimal nutrition without compromising quality.
The perks of plant based
A plant-based diet offers numerous benefits, including improved heart health, weight management, and reduced risk of chronic diseases like diabetes and certain cancers. It’s rich in fiber, vitamins, and antioxidants, supporting digestive health and boosting immunity. By focusing on whole, nutrient-dense foods like fruits, vegetables, nuts, seeds, and legumes, a plant-based diet can enhance overall well-being while reducing environmental impact and promoting sustainability.
RECIPE
INGREDIENTS
▢ 1 ¼ cup uncooked quinoa
▢ 1 cup water
▢ Avocado oil
▢ Salt to taste
INSTRUCTIONS
Optional: soak quinoa in a bowl for about two hours to minimize the deep flavor of quinoa and to soften the grain.
- Rinse the quinoa under cold water to remove any dirt or impurities.
- Drain the quinoa and place them, the water, and the salt in a high-speed blender.
- Blend on high speed until the batter is smooth.
- One the quinoa mixture is smooth, allow it to set for about ten minutes to thicken.
- Grease a pan with preferred oil and turn the stove to medium heat.
- Using a ladle or large spoon pour about 1/4 cup of batter into the center of the pan and using the back of the spoon and work in a circular motion to gently spread the batter.
- Cook for about 1-2 minutes on each side and allow to cook on a rack.
STORAGE
Make sure not to layer them without a barrier. I like to use either tin foil or parchment paper to separate the tortillas. Then place them in a zip lock bag along with a paper towel to absorb excess moisture.
I made a breakfast burrito. As you can see the tortilla is soft and completely flexible with no breaking. It’s moist and is perfect for a limited ingredient, plant based, healthy option!