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Increase your fiber intake with these homemade gluten-free brown rice tortillas made with just 6 ingredients!
Some of the biggest requests I receive as a dietitian are reducing store-bought food intake and more gluten-free and/or vegan recipes. People are becoming increasingly more aware of what they’re eating and it’s great to see nutrition being taken seriously. One downside is that there can be a lot of fear mongering and food-shaming surrounding food, which somewhat defeats the purpose of promoting wellness by replacing education and empowerment with guilt and anxiety. There’s a lot of information and differing opinions from medical professionals and non-medical professionals, but the one concept that I truly believe in and advocate for is making homemade food as much as possible. You are able to control so much of what you consume with this simple concept and many dishes can be easily customizable. I understand that homemade food can be a privilege because it requires extra time, a stable kitchen, appliances, and more. Therefore, I approach it with gratitude rather than judgment, and I hope to share ideas that feel flexible and supportive rather than prescriptive.
I’ve been spending a lot of time developing wrap and tortilla recipes because bread and starch products are such a staple in so many people’s diets. Many products contain gluten and animal products, which certain populations cannot consume for religious, medical, or other reasons. Keeping that in mind, I developed this brown rice tortilla recipe that is fiber-rich, plant-based, and gluten-free. The recipe is loosely inspired by Indian dosas, but the tortillas taste and feel completely different. These tortillas are pliable and great for wraps, tacos, crepes, and more! Can you tell the difference between traditional tortillas and these tortillas? Yes. These brown rice tortillas are a bit more gummy, but I am happy with the outcome and super excited to share with you all!
Do I need special equipment to make these tortillas?
I highly recommend a high-speed blender for a smooth batter and a non-stick pan for mess-free cooking. You do not need a non-stick pan if you are skilled with a cast iron pan, stainless steel pan, or other non-coated pans. Below is the exact equipment I used:
Brown Rice Tortillas
Description
These brown rice tortillas are pliable and ideal for wraps, tacos, and more.
Ingredients
Instructions
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Wash the brown rice in water and drain. Repeat this step two more times to remove excess starch.
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Transfer the washed rice to a food container and add filtered water until the rice is covered. Place the container in the fridge for 12 hours.
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Drain the soaked rice and transfer it to a high-speed blender.
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Add 180 milliliters of water and the remaining ingredients.
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Blend on medium speed for ~30 seconds of until the batter is smooth.
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Heat a nonstick pan or a lightly greased pan over high heat.
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Add 1/4 of the batter in and very quickly and gently spread the batter into a circular shape with a ladle.
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Cook the tortilla for 2 minutes, then flip and cook the other side for 2 minutes.
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Flip the tortilla one last time and cook for 2 minutes. The tortilla should puff up slightly and brown spots should start forming.
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Remove the tortilla from the pan and place on a large plate. Cover the plate with a paper towel, clean towel, or a lid.This helps trap moisture and makes the tortillas more pliable.
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Repeat the cooking process to make 3 more tortillas.
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Enjoy the tortillas immediately or store flat and stacked in an airtight container for up to 5 days.
Nutrition Facts
Servings 4
Serving Size 1
- Amount Per Serving
- Calories 203kcal
- % Daily Value *
- Total Fat 4.4g7%
- Sodium 1mg1%
- Total Carbohydrate 37.1g13%
- Dietary Fiber 1.8g8%
- Sugars 0.3g
- Protein 3.7g8%
* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.
Note
To reheat tortilla, place a damp paper towel over and microwave for 15-20 seconds.
The tortillas become a bit more gummy when reheated.
