How To Make Gut-Friendly, Vegan Tortillas With 3 Ingredients in Mere Minutes
We recently discovered a genius cassava flour tortilla recipe video for making them at home, and we're never looking back. The recipe calls for just three ingredients: cassava flour, olive oil, salt, plus water. Ready to roll?
What makes this cassava flour tortillas recipe so good (and good for you)
First, these tortillas are gluten-free, vegan, paleo, and dairy-free, so if you have an allergy, food sensitivity, or just tend to eat plant-based, these should hopefully fit the bill. The simple wraps are also filled with fiber, vitamins, and antioxidants.
Unlike tortillas made with wheat flour, this version uses cassava, a starchy gluten-free root vegetable that's native to South America. According to the USDA, one cup of the cooked veggie has about 29 milligrams of vitamin C, which is almost 40 percent of your recommended daily intake. “The link between vitamin C and improved immune health has been well-established and considering cassava contains a significant amount of ascorbic acid, it can easily help you meet your daily needs," dietitian Ilyse Schapiro, RD, CDN previously told Well+Good.
Cassava also has antioxidants like phenolic compounds that have anti-inflammatory properties. And at four grams of fiber per cup, cassava can contribute to adequate dietary fiber intake, which is associated with reduced blood cholesterol levels, heart health, and gut health.
The other star of this tortilla-making show is the olive oil, one of the top ingredients in the Blue Zone of Ikaria, Greece, a longevity hotspot that's home to many of the world's longest-living people. This heart-healthy ingredient is also filled with antioxidant and anti-inflammatory benefits. "In Ikaria, we found that people aged 65 and older that consume at least four ounces of olive oil per day were associated with the lowest mortality rates,” Dan Buettner, founder of the Blue Zones, told Well+Good.
How to make three-ingredient cassava flour tortillas from scratch
@paigelindgren 3 ingredient cassava tortillas! Siete better watch out ? #healthyrecipe #easyrecipe #healthylunch #grainfree #glutenfree ♬ All For Us - from the HBO Original Series Euphoria - Labrinth & Zendaya
In the TikTok video by @paigelindgren, Paige Lindgren shares her dupe on a fan-favorite product—cassava flour tortillas. She starts by combining one and a half cups of cassava flour, one-quarter cup of olive oil, three-fourths cup of warm water, and a pinch of salt in a large bowl. Next, she recommends adding a splash of apple cider vinegar if you have it at hand, which can add a hint of tanginess, although it’s optional.
Using a fork, she stirs the mixture. Once the wet and dry ingredients are mixed, she uses her hands to knead the dough into a uniform ball. After she divides the dough into equal, smaller portions to form the individual tortillas, and uses her hands to shape them into a flat disk. However, you can also use a rolling pin or a tortilla press for a more uniform shape and thickness.
Lastly, she adds the flattened tortilla to a pan over medium heat for one to two minutes per side, or until light brown spots appear. Lindgren also says that they store well in the refrigerator, and she recommends making them ahead of time to enjoy all week long.
Cassava flour tortillas recipe
Yields 8 tortillas
1 1/2 cups cassava flour
1/4 cup olive oil
3/4 cup warm water
Salt, to taste
1. Combine the cassava flour, olive oil, water, and salt in a large bowl. Mix with a fork to combine.
2. Once the wet and dry ingredients are mixed, knead the dough with your hands to form a dough ball.
3. Divide the dough into equal portions. Flatten the dough into a flat disk using a rolling pin or a tortilla press.
4. On a pan over medium heat, cook the tortilla for one to two minutes per side or until light brown spots appear.
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