Mung Bean Wraps Recipe
These 6-ingredient mung bean wraps are the perfect plant-based alternative—healthy, easy, and antioxidant-loaded.
Servings: 6 wraps
Calories: 129kcal
Equipment
- High-Speed Blender
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
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.
Adjust as you go: The batter may thicken as it sits. Add a splash of water as needed to keep it pourable.
Use a nonstick skillet: This helps prevent sticking and makes flipping easier. Lightly oil if needed.
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.
Nutrition
Calories: 129kcal | Carbohydrates: 24g | Protein: 8g | Fat: 1g | Saturated Fat: 0.2g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 0.3g | Sodium: 11mg | Potassium: 469mg | Fiber: 6g | Sugar: 3g | Vitamin A: 140IU | Vitamin C: 12mg | Calcium: 80mg | Iron: 3mg
