Aug 10, 2012

Soaked Whole Wheat Tortillas

This recipe is for those looking for a Nourishing Traditions approved soaked whole grain tortilla recipe.

Many grains, beans, nuts, and seeds contain nutrient blockers called phytates that need to be removed through soaking in an acid medium before cooking so our bodies can get the most nutrition from them. (See my post here on phytic acid.)

As far as homemade tortillas go, these are fairly uncomplicated. They are much more rustic than your classic white flour tortillas, but the flavor is good and they hold up pretty well with heavy fillings.

Creamy white bean and avocado wraps with soaked whole wheat tortillas.
Soaked Whole Wheat Tortillas
(This recipe is adapted from one I found at Passionate Homemakers.)

1 cup warm water
1 tablespoon acid medium such as lemon juice, whey or cider vinager
1/4 cup melted coconut oil or butter
3 cups whole wheat flour (The original recipe also suggested Kamut FlourI would assume you could use spelt as well.)

1/4 teaspoon baking powder
1 teaspoon salt

In a medium sized mixing bowl, or a large bowl with plastic lid, combine the water, acid medium and melted coconut oil. Stir in the flour. (Mixture will be crumbly.) Cover tightly with plastic wrap or the lid. Let rest on the counter or in a warm place for 12 to 24 hours.

After soaking, sprinkle the baking powder and salt over the dough. Reach into the bowl and kneed to combine. Separate the dough into 8 to 10 balls and let rest for at least 10 minutes. (This step can be done several hours in advance as long as the balls are in an air-tight container so they don't dry out.)

On a clean, unfloured counter using a rolling pin or large glass, roll the dough out into 6-inch to 10-inch tortillas. (For the creamy white bean and avocado wraps in the photo above I made ten 6-inch tortillas. I have also made eight 10-inch tortillas for tacos which were thinner but still held the fillings fairly well.) 

The dough should stick nicely to the counter making it easier to roll out, and peal of easily when it is your desired size. (It's really hard to get these perfectly round, so just embrace the rustic-ness of an oblong shape!) If you are having a problem with your dough sticking too much, you can use a little whole wheat flour on the counter, but don't use too much or else the tortillas will be dry and hard.

Preheat an ungreased medium or large skillet on medium heat for 2 minutes. Place one tortilla on the skillet and bake until it starts to form large blisters, about 2 1/2 minutes for the thicker 6-inch tortillas. Timing it helps you to get them right each time. It is easy to forget how long they've been on there and then they burn. Flip over and bake the other side for another 2 1/2 minutes. Repeat with remaining tortillas.

Note: The original recipe did not have you cook the tortillas for nearly as long. She suggests 20-30 seconds per side. The times I have made the 10-inch tortillas they were thinner so I only had to cook them for about a minute on each side. My guiding principle is to cook them until there are no more dark patches of uncooked dough as the tortillas lighten when they are cooked all the way.

Store covered in plastic wrap or in an air-tight container until serving. These keep well in the fridge for up to 3 weeks.

Preparation time: 30-40 minutes plus 12-14 hours for soaking. 
Cook time: 30-50 minutes: Yield: 8-10 tortillas

1 comment:

  1. Really?! I had never heard about the benefits of soaking! Totally interesting and I cannot wait to try this recipe!