Soft and wholesome sprouted wheat tortillas are an easy, healthy base for your favorite Mexican-inspired dishes and are handy for quick snack or lunch wraps.
I remember when I first realized you could make your own tortillas from scratch at home. It was one of those moments where I thought, "Duh!! You can make anything from scratch!" But it had literally never occurred to me until then.
And, of course, it was WAY easier and faster than I thought it would be. I always saw tortillas as this specialty bread item at the store that must require certain skills and techniques, but they are easier than bread.
It's a super-thin flatbread. You really can't get it wrong.
The first meal I made with homemade whole wheat tortillas was chicken and black bean enchiladas. I went all out (at the time I didn't make a lot of foods from scratch) and made my own enchilada sauce too. I was blown away by the amazing flavor while eating the meal, but also by how good I felt afterwards.
That's the beauty of cooking from scratch. Fresh, real flavor and better effects on the body.
Then I learned about sprouted wheat's benefits and switched to making these healthy tortillas. And I felt even better.
Health and cooking are a journey. Just keep learning and applying. The great thing is, soon you'll be easily making delicious, healthy food from scratch all the time!
Why Eat Sprouted Wheat?
Wheat (and most whole grains) that is ground into flour (without being sprouted) is very hard for the body to digest. It also contains an anti-nutrient, called phytic acid, which inhibits the body from receiving the nutrients in the wheat!
The process of sprouting helps to reduce the phytic acid in the wheat, so your body can actually use the wheat's vitamins and minerals. Otherwise, they would just go to waste.
How Sprouted Wheat is Made
Whole wheat berries are soaked in water for 8 hours or overnight. They are strained and rinsed and kept in a moist environment (wrapped in a damp tea towel) for 18 - 24 hours or until they begin to visibly sprout.
Once sprouted, they can be refrigerated and eaten as is, or dehydrated and ground into flour, for use in baking and cooking.
Learn the full process here. Sprouting wheat yourself is much cheaper than buying sprouted wheat flour!
Are Homemade Tortillas Healthier Than Storebought?
Storebought tortillas usually contain a long list of unhealthy ingredients, such as refined, bleached flour, unhealthy oils and preservatives.
When you make your tortillas from scratch, only a few simple whole food ingredients go into them, so you can feel much better about eating them.
This recipe is made with sprouted wheat flour, which is easily digested by the body, as well as olive oil, which is rich in healthy fats and antioxidants. It can also reduce inflammation, decreasing the chances of many diseases.
Besides that, just salt and water (filter it, if you can!).
Can I Substitute All Purpose FLour?
This recipe is designed for using sprouted wheat, which acts differently with liquids than all purpose/ white flour. Therefore, I wouldn't recommend using a different flour. Perhaps find a different recipe that is intended to use all purpose flour. I bet you'll have better results doing that!
Ways to Use Sprouted Wheat Tortillas
- Tostadas
- Enchiladas
- Tacos
- Burritoes
- Fajitas
- Quesadillas
- Lunch wraps (meat + cheese + veggies, tuna salad, chicken salad, etc)
- Breakfast burritos (eggs, sausage, peppers, onions, bacon, cheese, etc)
- Breakfast wraps (eg. spread with peanut butter and fill with banana slices!)
- Fried cinnamon chips (we did this all the time when I was a kid!)
Tips for Making Sprouted Wheat Tortillas
- Don't overwork the dough. Only mix it until it's just combined
- If you don't have olive oil, you can use melted butter in it's place
- Allow the skillet to fully preheat before cooking your tortillas
- No grease should be needed to cook the tortillas, but if you do experience sticking, grease your pan with only a small amount of olive oil or butter
- Use a tortilla press if you have one. I'd love one, but I don't think I make tortillas enough to justify it!
Tools You May Need
Cast iron skillet or non stick frying pan
How to Make Sprouted Wheat Tortillas
Ingredients:
- 2 cups sprouted wheat flour (learn to make your own here)
- 1 teaspoon sea salt
- 4 tablespoon olive oil
- ¾ cup + 1 tablespoon warm filtered water (We use the Berkey filter, read my review here)
Instructions:
In a mixing bowl, mix flour and salt. Very slowly add a little oil at a time as you stir it into the dry ingredients, until all the oil is incorporated. The flour will begin to appear crumbly.
Slowly pour in warm water as you stir continuously until a soft, tacky dough is formed. Add a little water or flour if needed to achieve this consistency.
Shape into a round disk and cut into the desired amount of tortillas (I always do 10).
Form small balls with each piece of dough, cover and let dough rest for 15 minutes.
Heat skillet over medium-high heat. Using a rolling pin, roll out each ball one at a time on a large piece of parchment paper on your work surface, turning the paper between rolls to achieve an even circle. It doesn't matter if your circles are perfect- they probably will never be! (Using parchment paper makes removal very easy. Alternatively, roll them out on a floured surface).
Place tortilla in the hot pan and allow it to sit for 45-60 seconds. It will start to puff slightly. Flip and allow to sit for another 30-45 seconds. (The first one is usually the worst, so don't get discouraged!) It will be a golden brown color. Remove from pan and repeat with remaining dough balls.
Cover cooked tortillas in a clean kitchen towel to keep them warm as you cook the whole batch.
This recipe yields approximately ten 6-8 inch tortillas.
How to Store Sprouted Wheat Tortillas
Store in an airtight container or ziploc bag at room temperature for up to 3 days or in the fridge for up to 7 days.
Can You Freeze Homemade Tortillas?
Homemade tortillas can easily be frozen for later use. They will last up to 6 months if stored in an airtight container in the freezer. Allow them to thaw in the fridge for a few hours before use.
Did you try this recipe and love it? If so, I would appreciate a 5-star review and your comments below!
Related Posts
More Sprouted Wheat Recipes
- Crepes
- Cherry Tarts
- Strawberry Pop Tarts
- German Pancakes
- Crackers - Seasoned 4 Ways!
Grab my healthy breakfast ebook for more ways to use your sprouted wheat:
📖 Recipe
Sprouted Wheat Tortillas
Soft and wholesome sprouted wheat tortillas are an easy, healthy base for your favorite Mexican-inspired dishes and are handy for quick snack or lunch wraps.
Ingredients
- 2 cups sprouted wheat flour
- 1 teaspoon sea salt
- 4 tablespoon olive oil
- ¾ cup + 1 tablespoon warm filtered water
Instructions
- In a mixing bowl, mix flour and salt. Very slowly add a little oil at a time as you stir it into the dry ingredients, until all the oil is incorporated. The flour will begin to appear crumbly.
- Slowly pour in warm water as you stir continuously until a soft, tacky dough is formed. Add a little water or flour if needed to achieve this consistency.
- Shape into a round disk and cut into the desired amount of tortillas (I always do 10).
- Form small balls with each piece of dough, cover and let dough rest for 15 minutes.
- Heat skillet over medium-high heat.
- Using a rolling pin, roll out each ball one at a time on a large piece of parchment paper on your work surface, turning the paper between rolls to achieve an even circle. Alternatively, roll them out on a floured surface).
- Place tortilla in the hot pan and allow it to sit for 45-60 seconds. It will start to puff slightly. Flip and allow to sit for another 30-45 seconds. It will be a golden brown color. Remove from pan and repeat with remaining dough balls.
Notes
This recipe yields approximately ten 6-8 inch tortillas.
Cover cooked tortillas in a clean kitchen towel to keep them warm as you cook the whole batch.
Store in an airtight container or ziploc bag at room temperature for up to 3 days or in the fridge for up to 7 days.
Homemade tortillas will last up to 6 months if stored in an airtight container in the freezer. Allow them to thaw in the fridge for a few hours before use.
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