Italian tacos don’t mean mozzarella cheese and marinara sauce. Use this recipe to create homemade tortillas and an Italian inspired filling. Before we get into the recipe for the filling I have to say that I have been looking for garbanzo bean flour for a few weeks now but especially since I made these homemade flour tortillas. In that recipe I used brown rice flour which worked very well but I felt that the rice flour was too thin to create a GREAT tortilla. The garbanzo bean flour (or even soy flour) is a little heavier in texture and closer to all-purpose flour and thought that would be perfect. Despite my searches at Kroger, Sprouts, Target, Tom Thumb and learning from Jon that grinding dry garbanzo beans doesn’t work I had just about given up.
That was until I was getting the whole wheat flour out of the pantry when I saw the rye flour. Hmmm…..it is a little heavier in texture than brown rice flour and well Rye Bread is my favorite bread of all time. Especially if it is a marble rye with pumpernickel….sorry to go off on a tangent.
So I was curious if this flavor and texture would hold up to become a quality tortilla and sure enough it did. The rye added a different type of nutty flavor to the tortilla, but more importantly it was more flexible. I could really wrap the tortilla around the food and not feel like it was going to break. For me that is a perfect tortilla.
Here is the recipe to what I made for dinner last night:
Ingredients (Tortillas): 1/2c Whole Wheat Flour, 1/2c Rye Flour, 1 tsp Salt, 1 Tbsp Oil, 8 Tbsp Water
- In a food processor place flour and salt and turn on.
- Drizzle in oil and then water.
- Mixture should turn to a ball but if it is still wet add more flour.
- Once a ball has been formed cut with a sharp knife into 3 separate sections.
- Lightly dust your work surface with flour and dust your rolling pin as well.
- Roll out each ball into a thin tortilla. It will look authentic because you won’t have perfect round edges.
- On a plate lay down wax paper then the rolled out tortilla then wax paper and alternate with rolled out tortilla.
- Once they are all done turn on griddle and bring to heat.
- Place tortillas on griddle and cook for 3-5 minutes on each side. You may see smoke but that is ok as tortilla is cooking.
Ingredients (Italian Filling): 1/4c broccoli flowerets (bite size), 1/4c cauliflower (bite size), 1/4c eggplant (diced), 2 crimini mushrooms (diced), 1/4c onion (diced), 1/8c garbanzo beans, 8oz canned diced tomatoes, 4oz tofu, 1 Tbsp Coconut Oil
- In medium sized pan add coconut oil, eggplant, mushroom, onions and cook for 5 minutes. Broccoli and Cauliflower should start to get soft at this point.
- Add in tomatoes and bring to a boil and then reduce to a simmer and cook for 15 minutes.
- After 15 minutes add in the garbanzo beans and tofu and cook for 10 more minutes. All veggies should be very soft by now.
- Allow for liquid to evaporate some and create a thickened filling.
- Fill each tortilla with filling and enjoy.
Servings:4 (The recipe above made 4 tortillas so I’m using that as 4 servings)
Nutritional Information Total: 685 calories, 35g Fat, 111g Carbs, 20g Fiber, 32g Protein
Nutritional Information Per Serving: 171 calories, 8.75g Fat, 28g Carbs, 5g Fiber, 8g Protein
Nutritional Breakdown: 50% Carbs, 36% Fat, 14% Protein
If you had this all cooked before a long tough workout it would be perfect for recovery with a 3.5:1 Carb to Protein ratio.
CAN THIS REALLY BE CALLED AN ITALIAN TACO?
WHAT DO YOU LIKE IN YOUR TORTILLA SHELLS THAT DOESN’T SCREAM MEXICAN FOOD?