6-ingredient high-protein mung bean wraps-created by a Registered Dietitian-are healthy, easy, and antioxidant-loaded. The batter also doubles as a base for savory mini pancakes, crispy waffles, and baked mung bean falafel.
The high-protein, grain-free batter is truly versatile. It can be stored in the fridge and used to make almost anything!
This recipe was inspired by my 2-Ingredient Easy Red Lentil Wraps, Quinoa Spinach Wraps, and this Lentil Quinoa Flatbread recipe on my site. See 'How to Sprout Mung Beans' here.
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👩🏼🌾 Ingredients & Health Benefits
Below are some notes about the ingredients from me, as an expert in nutrition.
- Chickpeas are high in plant-based protein, fiber, and key nutrients like iron and folate. They support blood sugar control, digestion, and heart health.
- Mung beans contain approximately 14g of protein per cooked cup, making them one of the highest-protein legumes.
- Garlic can enhance the absorption of iron and zinc, especially from plant-based sources. This is due to its sulfur-containing compounds, which may help reduce inhibitors like phytates that block mineral absorption.
- Baking powder helps make the wraps softer and more flexible by creating tiny air bubbles in the batter. This lightens the texture, prevents them from feeling dense or rubbery, and improves results when using the same batter for pancakes, waffles, or fritters.
See the printable recipe card below for quantities.
🫘 Substitutions
- Mung beans - While you can substitute them with an equal amount of dried chickpeas to make plain chickpea wraps, I recommend using mung beans and chickpeas for the best texture and most protein.
- Spices - substitute with desired seasonings
- Garlic - substitute with 1 teaspoon garlic powder
For more healthy wraps, visit my Healthy Bread Recipes page.
📖 How to Make Mung Bean Wraps
This is an overview. The full instructions are in the recipe card below.
- Soak: Place the mung beans and chickpeas in a large bowl and cover with room-temperature water, about 2 inches above the legumes. Soak overnight (at least 12 hours)
- Drain and rinse the beans using a fine mesh sieve or colander.
- Combine: Add the soaked legumes to a blender along with the garlic, cilantro, lemon juice, cumin, onion powder, paprika, salt, and water. Sprinkle the baking powder on top.
- Blend on high until smooth.
- Cook: Heat a nonstick skillet over medium heat. Pour in the batter and rotate the pan to spread it into a thin, even circle. Cook for about 4 minutes, or until bubbles appear on the surface.
- Use a spatula to lift and flip the wrap, then cook the other side for 2-3 minutes, until golden brown.
- For mini pancakes, pour the batter into the wells of a preheated Aebleskiver cast iron pan, filling each cavity about ¾ full. Cover the pan with a lid and cook over medium heat for 3-4 minutes, or until bubbles form and the edges begin to set.
- Uncover, gently flip each piece using a skewer or small spoon, and cook uncovered for another 2-3 minutes until golden and cooked through. To make waffles, pour the batter into a preheated waffle maker and cook according to the manufacturer's instructions, usually 4-6 minutes, until golden and crisp. Avoid overfilling to prevent overflow.
✔️ Expert Tips
- Soak well: Soak mung beans and chickpeas for at least 12 hours to soften and improve digestibility. Don't skip this step!
- Blend thoroughly: A high-speed blender works best for a smooth, pourable batter. Scrape down the sides if needed.
- Add water slowly: The batter should be just thin enough to pour, but not runny-too much water will prevent it from setting in the pan.
- Use a nonstick skillet: This helps prevent sticking and makes flipping easier. Lightly oil if needed.
- Cover mini pancakes: When using an Aebleskiver pan, covering the pan while cooking the first side ensures even cooking and a soft, fluffy center.
- Flavor boost: Add fresh herbs, turmeric, or chili flakes for variety.
- Batch prep: These wraps freeze well. Let them cool completely, then layer between parchment and freeze in a zip-top bag.
- Storage: Refrigerate leftover gluten-free wraps in an airtight container for up to 5 days.
Mung Bean Wraps Recipe
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Ingredients
- ½ cup dried mung beans (about 1 ½ cups soaked)
- ½ cup dried chickpeas (about 1 ½ cups soaked)
- 2 large cloves garlic
- ½ cup fresh cilantro or parsley (packed)
- 1 small lemon juice
- ½ teaspoon ground cumin
- ½ teaspoon onion powder
- ½ teaspoon paprika
- Salt to taste
- 1 cup water
- 1 teaspoon baking powder
Instructions
- Soak the beans: Place the mung beans and chickpeas in a large bowl and cover with room-temperature water, about 2 inches above the legumes. Soak overnight (at least 12 hours), then drain and rinse.
- Blend: Add the soaked legumes to a blender along with the garlic, cilantro, lemon juice, cumin, onion powder, paprika, salt, and water. Sprinkle the baking powder on top and blend on high until smooth. Add more water as needed, 1 tablespoon at a time, until the batter is just pourable but not too thin-it should coat a pan without running.
- Cook: Heat a nonstick skillet over medium heat. Pour in the batter and rotate the pan to spread it into a thin, even circle. Cook for about 4 minutes, or until bubbles appear on the surface. Use a spatula to lift and flip the wrap, then cook the other side for 2-3 minutes, until golden brown.
Notes
Nutrition
This information is provided as a courtesy and is only an estimate. Nutritional values may vary depending on factors such as product types and brands used.
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🙋🏽♀️ Recipe FAQs
Yes! You can use only chickpeas if needed, but use mung beans and chickpeas for the best texture and most protein. Just be sure to soak them thoroughly.
No. This recipe requires dried chickpeas that are soaked overnight. Canned chickpeas are too soft and will make the batter gummy and unstable.
If the batter is too runny, it won't hold together. Make sure it's just pourable-not watery-and that your pan is well-heated before cooking.
👩🏽🍳 Made this recipe?
Let me know your thoughts on Gluten-Free Wraps by leaving a ⭐️ rating below or sharing them on Instagram.
🍽️ Related Recipes
🌱 Health Benefits of Mung Beans
1. High in Plant-Based Protein
Mung beans contain approximately 14g of protein per cooked cup, making them one of the highest-protein legumes. This helps support muscle maintenance, satiety, and metabolic health.
2. Rich in Antioxidants
They're packed with polyphenols, flavonoids, and phenolic acids that combat oxidative stress and inflammation. In vitro studies show that mung bean extracts can help neutralize free radicals.
3. May Help Lower Blood Sugar
Mung beans contain compounds that slow the digestion of carbohydrates and improve insulin sensitivity, including galactooligosaccharides and protein inhibitors of α-amylase.
4. Supports Heart Health
They are a good source of potassium, magnesium, and fiber, all of which help lower blood pressure and LDL cholesterol.
5. High in Folate and Iron
Mung beans are rich in folate (vitamin B9), essential for cell division and especially important during pregnancy. They also provide non-heme iron, which supports energy and oxygen transport.
6. Easy to Digest (Especially When Soaked or Sprouted)
Unlike some legumes, mung beans are lower in oligosaccharides, which reduces gas and bloating. Soaking or sprouting them further enhances digestibility and nutrient bioavailability.
Vish says
Worked out well.. thank you for posting this. Glad that I found this
Nisha Melvani, RDN says
So glad you enjoyed these wraps. Thank you.
Susan says
I don’t have mung beans. Could I use red lentils or split peas as a replacement? I make lentil wraps all the time I would think it would work🤷🏻♀️
Nisha Melvani, RDN says
Try these: https://cookingforpeanuts.com/easy-red-lentil-wraps/
Judy says
Hello, can I use 1 1/2 cups of canned chickpeas instead of soaking the 1/2 cup? Thank you.
Nisha Melvani, RDN says
Canned will be mushy and likely not produce great results!
Irene says
This recipe is excellent! I make savory pancakes with it 🙂
Nisha Melvani, RDN says
So glad to hear you enjoyed these wraps. Thank you.
Sarah Thomson says
These wraps are delicious. I love the texture! I topped mine with your longevity artichoke hummus and the flavor combo was amazing! 💚
Nisha Melvani, RDN says
Yayyy so happy to hear you enjoyed the wraps and I love this dip combo! Thank you for sharing.
Lin says
hi nisha, can i instead bake the batter into muffins or loaf? i'm lazy to cook it on a skillet.
Nisha Melvani, RDN says
Yes it can be baked! I would do mini muffins.
Deborah Weisblatt says
Made these and they were delicious!! Had them with a smear of humus, sauteed veggies and tofu!! Very yummy!!! Thanks for another great recipe!!
Nisha Melvani, RDN says
Yay! So glad you gave them a try! I love them with hummus too!
Annette says
Love these🤩! Just made a triple batch for the freezer. I’m gluten free and finding a healthy replacement for bread that tastes great has been difficult. A lot of gluten free bread is full of starches. The gluten free wraps tend to be flavorless as well. I made these into waffles rather than wraps, however I’m sure they would be delicious either way.
Nisha Melvani, RDN says
Yay! So glad you enjoyed this GF recipe! Thank you for leaving a comment. I truly appreciate it.
Aljerome Harvey says
can chickpea flour be used vs soaked chickpeas?
Nisha Melvani, RDN says
Yes! That also works but they will be more dense.
Luella Jonk says
Thank you for this recipe. I have a huge bag of mung beans that I don't know what to do with so this is great.
Nisha Melvani, RDN says
So glad you will make them!
Laura W says
Would canned cooked chickpeas work as a substitute? Thanks for the great recipe!
Nisha Melvani, RDN says
Hi. No, I do not think so. They will be too soft for this!
Qweenie says
Hi Nisha,
I haven't tried this recipe yet, but I'm excited to do so. I have all the ingredients on hand. My question to you is this...can I bake the wraps in the oven like you do with your quinoa lentil wraps?
Nisha Melvani, RDN says
Hi. That might work! Use a silicone mat and make sire the batter is not too thin!
Linda says
Omgosh! I have been searching for a high protein batter to make waffles for my family, and these are amazingly easy to make and delicious! My grandkids love them, too! 🙂
Nisha Melvani, RDN says
Thank you for giving this recipe a try! I really l;ove it but it almost seems too simple to be good, yet it works! Thank you for commenting.
LynD says
I was wondering about the waffles. Do you make sweet and use maple syrup?
Nisha Melvani, RDN says
I have them savory but my partner enjoys them with syrup!