I’ve been excited to share with you how to make these super easy mung bean wraps, because they truly are the best thing since tortillas. They are not only a gluten-free, high-protein substitute for wraps and tortillas, but they also make incredible vegan crepes.
They definitely look like a crepe, but with the pliability and strength of a wrap, plus the added bonus of double the protein when compared with egg-based crepes! A serving of just 3 wraps (a quarter of this recipe) gives you around 12grams of protein – which is around about a quarter of the average person’s daily needs.
I know many of you loved my 2 Ingredient Lentil Flatbread recipe, which inspired this one. However, the lentil wraps have a tendency to really stick to the pan, so those of you that don’t have really good non-stick pans have sometimes experienced trouble with these.
This recipe includes tapioca flour which helps to bind the mixture more and makes it less likely to stick to a pan. Plus, the mung beans themselves are less sticky than lentils when cooked. So overall, these wraps are much more pan-friendly.
How to make mung bean crepes (or wraps)
To make this recipe you’ll need to get your hands on moong dal, which is the split variety of the whole mung bean. I have made these before using whole mung beans, however the soaking time is longer and there can sometimes be “hard bits” in the whole mung beans that don’t blend properly (and give you crunchy wraps – not nice).
Moong dal – or mung bean dal/ green gram dal – should be available at your local health food store (often in the bulk section), an Indian or Asian grocer, or online if you can’t find it anywhere else.
The first step is to soak the mung beans (1 cup) in filtered water for a minimum of 6 hours.
HOT TIP #1: Add a teaspoon of salt to the soaking mung beans and pop them in the fridge, where they’ll keep for 5 days. Then you have the soaked beans ready to go for whenever you feel the urge to make these crepes/wraps!
Next step is to drain and rinse the beans, then stick them into a blender with 4 tablespoons of tapioca flour, 2 tablespoons of nutritional yeast, a teaspoon of salt and a cup of fresh filtered water.
Of course at this stage you can add extra flavourings of choice. I will often make these as a substitute for naan bread with an Indian meal, so I’ll add 1/2 teaspoon of cumin and a pinch of ground cardamom. You can also add fresh or dried herbs… the options are endless!
After (or while) blending, preheat your non-stick pan to high. Depending on the performance of your pan, you might need to start with a drizzle of coconut or organic sunflower oil to prevent sticking.
When the pan is hot, place 2 heaped tablespoons of the mung bean mixture into the centre of the pan and quickly spread it with the back of a spoon into a circle around 15cm in diameter, as shown below. Cook for around 15-30 seconds before flipping and allowing to cook for another 30 seconds.
HOT TIP #2 (IF YOU HAVE KIDDIES): Make the mung bean crepes miniature like shown below. When making them for mine, I always sneak some greens into the mixture as well as some hemp seeds. I always use extra oil too (of the good kind, like cold-pressed coconut or organic olive) for some extra good fats for the babe. These have been such a go-to meal for our little one ever since she was about 9 months old, and she still loves them now at 3! (Beans/lentils are generally not recommended to be introduced to the diet until after around 8 months of age.)
Notice the recipe can easily be divided by 4 if you want to make smaller batches at a time. If you make them 15cm in diameter, this recipe with give you about 12 wraps. Feel free to make them even bigger, if you trust your pan and your flipping skills enough 😉
These mung bean wraps are delicious enough to eat on their own, but they obviously taste much better than with some accompaniments 😉
Here are my favourite ideas for serving them:
- Use them as you would any other wrap, tortilla or savoury crepe – filled with whatever your heart desires
- Use them instead of fresh pasta to make cannelloni
- Spread them with avocado & hummus, topped with hemp seeds and roll them into tight roll-ups for a quick, easy and super healthy lunch
- Serve them instead of roti or naan bread as a side to Indian dishes
- Serve them as an omelette substitute, filled with grilled garlic mushrooms and tomatoes ??
Shown above with avocado, my homemade quinoa tabouleh and a sprinkle of vegan feta. So YUM.
Don’t forget to let me know what you think of this recipe and give it a rating below!
Gluten free and protein-packed
- 1 cup moong dal (or mung bean dal / green gram dal (soaked in filtered water for at least 6 hours prior and then drained)
- 4 tablespoons tapioca flour / starch
- 2 tablespoons nutritional yeast
- 1 teaspoon salt
- 1 cup filtered water
- coconut or organic sunflower oil (optional - to help prevent sticking while frying)
Add all ingredients (except for oil) to a blender and blend or pulse on high until a smooth, frothy mixture is formed. This usually takes around 30 seconds in a standard bullet or blender.
Preheat a non-stick frypan to the highest heat. Use a soup spoon to place approximately 2 tablespoons full of mixture into the centre of the pan, then spread with the back of the spoon into a 15cm diameter round. It should be thin like a crepe (see images in post above).
Cook for 15-30 second, then flip and cook for a further 30 seconds before flipping onto a plate. Repeat with remaining mixture.
The mixture will store in the fridge for up to 5 days if you don't use it all at once.