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Cauliflower Bean Flatbread/Tortilla

Cauliflower Bean Flatbread/Tortilla

Serves: 4

Category: Burgers, Pizza, Wraps and Chips
Author: LaurieR

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Rated by: 7 members

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Use cauliflower, seeds and bean flour to make your own nutrient-dense tortillas.

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1 pound steamed cauliflower
1/4 cup finely ground flax seeds
3 tablespoons chia seeds
1 softened dried prune, optional
2-3 plus cups bean flour (black bean, white bean, chickpea) or defatted peanut flour


Puree steamed cauliflower, flax meal and chia seeds (and prune if desired) in a food processor. Transfer to a bowl and add bean or peanut flour (or combination) to make a relatively dry dough. It should resemble homemade corn tortilla dough.

Roll out your desired size of tortilla or flat bread. Dust your rolling pin and both sides of the tortilla with bean flour or place parchment paper on top of the tortilla to prevent sticking. Roll as thin as possible. Place in a hot dry skillet and cook on each side until golden brown. You can also place on a cookie sheet and bake at 400 degrees F until golden brown if you would like it to be crispy instead of pliable.

Serving Suggestion: Spread a thin layer of beans topped with salsa, tomatoes, avocado and packed with finely shredded crunchy lettuce for about a 6-8 inch diameter tortilla and roll up. These are also great with any combination of sauteed or pureed vegetables.

Calories 269; Protein 29 g; Carbohydrates 28 g; Sugars 6 g; Total Fat 7.3 g; Saturated Fat 0.7 g; Cholesterol 0 mg; Sodium 119 mg; Fiber 14.9 g; Beta-Carotene 0 ug; Vitamin C 55 mg; Calcium 163 mg; Iron 2.6 mg; Folate 185 ug; Magnesium 250 mg; Potassium 1036 mg; Zinc 3.4 mg; Selenium 10.8 ug

Comments (7):



07/17/2012 10:54 PM

Rated this recipe: (no rating)

Can these be frozen to use on another day? Sounds interesting...I'll have to try.


07/19/2012 01:19 AM

Rated this recipe: (no rating)

Yes they can. I either make several and freeze or keep the dough in the frig and make as I need them. Lately I've been adding spices like chile powder, cumin and garlic powder.


01/07/2015 09:36 AM

Rated this recipe:

I made these with my tortilla press. I had to use something to make the dough release from the parchment, so, I used maseca flour (tortilla flour). I ended up adding 4 cups of chick pea flour and could have used more but was out. They were time consuming to make but my batch made 22, so, I have frozen a bunch. They came out very good, crunchy enough but didn't shatter upon biting so a fully loaded one could be held flat and bitten. Yummy!! I've made a batch of blak beans to mash and top for a very Mexican twist next!

Elaine Garces

05/12/2017 06:04 PM

Rated this recipe:

What a treat! These are awesome. No denying they were pretty tricky to make. I just may invest in a tortilla press ;)! I prepared half of the batch on the stove; they did turn out pliable. I baked the other half at 350F; they came out crispy. Next time I make these I'll add spices and herbs ... THANK YOU!

This comment was last edited on 05/12/2017 06:04 PM


01/26/2018 08:40 PM

Rated this recipe:

FANTASTIC!   Dont be afraid to make these...  they are quite easy.

I made just 1/2 batch,  which made 4 small tortillas/flatbread.  I steamed 8 oz of cauliflower until it was "just-tender" enough to be pierced with a fork. ( I think that since the cauliflower wasn't over-done, it didnt require as much of the garbanzo bean flour)   Then, used the 'pulse" setting to bring the cauliflower to a "grainy" texture, this mixed well with the flax meal and the chia seeds.  When I put it in a bowl,  I began to mix the garbanzo bean flour in...  1/4 cup at a time, (as you would any dough)  ...  I rolled the tortillas out on a wooden board with a small wooden rolling pin with plenty of garbanzo bean flour so the tortilla woudnt stick.  That worked well. 

I made a few in a hot, dry frypan, and the rest of them on a parchment paper lined aluminum cookie sheet ( on a couple of the ones I baked...  I pressed minced dried onions into the top of the dough... those turned out to be my favorite )   Doing them in the oven turned out to be easier than the pan... more consistent, had the same texture as those from the pan. the oven ones of mine didn't turn out to be crispy, maybe they werent as thin as others that have made them.   Loved these.  Will be making them frequently. 

Next time...  I will be sure to chop in some raw onions and maybe some fresh rosemary into the food processor with the pulsing action...   I think I will make just 1/4 of the recipe, so my husband and I can each have 2 nice fresh tortillas, and I wont be tempted to eat them all...  today I had 3 or 4 instead of just 2.  oops!! 



This comment was last edited on 08/02/2018 01:11 PM

Pitakid replies:

03/04/2018 11:20 AM

Rated this recipe:

UPDATE:  It's been a little while now that I've been making these, I still love them.  I have one everyday with my salad.  One day I ran out of garbanza bean flour...  so I replaced it with whole wheat, which I did have.   I like them even better with whole wheat flour.      I don't like them the next day...  only fresh from the oven.  I keep 1/2 a batch of this dough in the fridge,  then make only what I need for that meal.  

My husband likes them less chewy, so I make them much thicker for him, they come out exactly like a pita pocket.

My method is to bake them at 400 degrees on a parchment lined cookie sheet for 10 minutes.  Then, switch the oven to 450 on broil for 2.5 - 3 minutes.  Yum. 

** ( I had stopped having any grains at all since I've been trying to lose weight )  As long as I have only one, I am still able to lose weight...  It feels like I'm having something special, everyday with my salad.

So good!



This reply was last edited on 03/04/2018 11:25 AM


03/08/2018 09:13 PM

Rated this recipe: (no rating)

Can I grind uncooked dried black beans in blender to make my own flour?  Thanks 



04/25/2018 09:09 PM

Rated this recipe:

This recipe was pretty good.  We couldn't get them very flat but they tasted OK nonetheless.  Rating:  3 out of 5.

Pitakid replies:

08/02/2018 01:14 PM

Rated this recipe:

I use a notched rolling pin.