When you want to put something delicious into an edible package, you probably reach for a tortilla. Wraps, burritos, enchiladas and even desserts make their way into these flexible flat-breads; but all-too-often, they are the least nutritious part of the meal.
Whole-grain tortillas offer more fiber, protein, and minerals, but why stop there? Sprouted-grain tortillas may be the long-sought solution to our growing need for nourishment on the go.
Benefits of sprouting
Much like fermentation, sprouting can transform grains into a more digestible food with more available nutrients. It works in layers. The germination process breaks down anti-nutrients (like phytate) found in whole grains — which can inhibit the absorption of nutrients in our body. It also increases the availability of amino acids — important for building proteins. At the same time, starches are broken down to improve nutrient density, and enzymes are produced to promote better digestion.
The sprouted-grain tortilla and me
The sprouted-grain tortilla and I go way back to my internship at the Community Supported Garden at Genesis Farm over 20 years ago. The farm provided Ezekiel-brand sprouted-grain tortillas from a local health-food store, and we would load them up with fresh veggies, miso, and tahini and call it lunch!
Later, when I had kids, I discovered “Engine 2” sprouted, ancient-grain tortillas, created by Rip Esselstyn — a former tri-athlete turned firefighter — to keep his team-mates healthy and strong. My whole family loved them and I loved that they were getting wholesome nutrition in every bite. Unfortunately, Engine 2 became unavailable years ago, Ezekiel was hard to find (and expensive), and over time, I learned to live without them.
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Fast forward to a few weeks ago, and a visit from my former fellow-farmer Judy. Recalling those simple, satisfying lunches of long ago inspired me to try and recreate the sprouted-grain tortilla in my own kitchen. Luckily for me, all the trials were edible, and the result was worth the effort!
Developing the recipe
First attempt: After 2 days of sprouting, I sent a mix of swollen grains through my Champion juicer on the “nut butter” setting. What came out was a thick slurry, so I used some all-purpose flour to bind it into a pliable dough. I shaped the dough into a dozen tortillas, dry toasted them in a hot skillet, and they were pretty good. I liked the coarse texture, but the juicer was a messy option.
Second attempt: I soaked a slightly different selection of grains, and pulsed them on high in the blender. This made for a smooth paste — much like hummus — which I bound together with sprouted spelt flour. Again, 12 pieces were hand rolled and dry toasted each on a hot skillet. They were pretty awesome, but the blender was a pain to clean.
Third attempt: I kind of prefer the toothy texture of coarsely ground grains, so this time I tried my little food processor. I ground the sprouted grains until I had a sticky mass of pulp. I added enough flour to hold it together, but this time I coated each dough ball in a little oil, making them less likely to stick to the rolling pin. Chewy and flexible, with a fresh, nutty flavor, I was delighted with this batch, and prepared to share the recipe.
Of course, you can find sprouted-grain tortillas online, but they run around $10.00 per package of six. Assuming approximately $5.00 per pound of organic whole grains and sprouted flour, my recipe makes twelve 8-inch tortillas for about $3.75.
Big savings, fresher tortillas, and a fun weekly project!
Ila’s incredible sprouted-grain tortillas
This recipe makes 12 amazing 8-inch tortillas
Ingredients
- Filtered water for sprouting, plus 2 Tbsp. for blending
- ⅔ cup lentils (green)
- ⅔ cup kamut or spelt or farro, or other wheat-type grain
- ⅓ cup millet or amaranth or quinoa
- ⅓ cup barley or steel cut oats
- ¼ cup ground flax seeds or chia seeds or sesame seeds
- 1 cup flour (preferably sprouted)
- 1 ½ tsp. sea salt
Day one
Sprouting
Soak lentils and kamut in water overnight. The whole grains will actually sprout, so they get two days.
Day two
More sprouting
Rinse the soaked grains and add millet and barley with fresh water. These hulled grains will swell, but not actually sprout, so they only need one day. Soak overnight.
Day three
Make the dough
- Rinse and strain the grains.
- Grind the sprouted grains in a food processor with 2 Tbsp water until it forms a coarse, sticky dough. *If you need to add more water, be prepared to add a little more flour as well, to bind the dough.
- If you prefer a finer-textured tortilla, use a blender. Press the grains down with a utensil while pulsing, but make sure you don’t encounter the blades! 2 Tbsp of water* will help keep it moving.
- Mix the sticky mass with flour, seeds, and salt.
- Cover the dough and let it rest for a couple of hours until you are ready to make your tortillas.
Make the tortillas
This part takes time — about 40 minutes to make 12 tortillas. You could also use a tortilla press and make 18-20 smaller tortillas.
- Pre-heat a large, cast iron or heavy stainless skillet.
- Gently knead the dough on a floured surface, and shape it into a log.
- Divide the log into 12 equal pieces.
- Lightly coat each piece in a little vegetable oil.
- Flatten one piece with your hands and dust both sides with flour.
- Use a rolling pin to make an 8-inch circular tortilla. The edges will be a little rough but that doesn’t matter.
- With the help of a pastry scraper, transfer the tortilla to your hot skillet.
- Toast for two or three minutes on one side, flip, and remove before it starts to burn.
- Meanwhile, roll out your next tortilla, and repeat 12 times.
Serving and storing
If you will be using the tortillas right away, stack them together wrapped in a tea towel to keep them warm. Unused tortillas can be stored in a bag in the fridge for a week or more. Reheat them gently to bring back their flexibility before serving.
Use sprouted grain tortillas to make super-healthy quesadillas, fajitas, tacos, wraps, etc., or cut them up and dip them in hummus or guacamole.
I like to layer them with sauerkraut, shredded beets, and tahini. My daughter prefers avocado, egg and salad fixings. My son is a big fan of black beans and cheddar with salsa. What will you put on yours?
