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Whole Wheat Mexican Tortillas recipe | Atta Tortillas | Healthy Tortillas |
Tarla Dalal
25 December, 2016
Table of Content
About Whole Wheat Mexican Tortillas
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Ingredients
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Methods
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What is Whole Wheat Mexican Tortillas made of?
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Making Whole Wheat Mexican Tortillas
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Nutrient values
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Whole Wheat Mexican Tortillas recipe | Atta Tortillas | Healthy Tortillas | Indian style tortillas |
These Whole Wheat Mexican Tortillas, also known as Atta Tortillas or Healthy Tortillas, offer a fantastic way to enjoy Mexican cuisine with a significant health upgrade. Traditionally, Mexican tortillas often rely heavily on refined flour (maida) and maize flour, which can be a concern for health-conscious individuals, particularly those managing conditions like diabetes. This recipe ingeniously addresses that by prioritizing whole grains without compromising on taste.
The core of these healthier tortillas lies in their thoughtful blend of flours. The recipe uses 1/2 cup of whole wheat flour (gehun ka atta), which forms the predominant base. This is combined with just 2 tbsp of maize flour (makai ka atta) and salt to taste. This strategic ratio ensures that the tortillas retain a good texture and flavor, reminiscent of traditional versions, but with the added benefits of whole grains.
Preparing the dough is straightforward: all ingredients are combined in a deep bowl and kneaded into a soft dough using enough water. Once the dough is ready, it's divided into 6 equal portions. Each portion is then rolled out into a thin, uniform circle of 150 mm (6 inches) in diameter, using a little extra whole wheat flour to prevent sticking during rolling. This thinness is key to achieving the desired flexibility and texture of a tortilla.
The cooking process is simple and quick. Each rolled-out tortilla is cooked on a hot non-stick tava (griddle) until light blisters appear on both sides. This indicates that the tortilla is cooked through and developing that characteristic slightly chewy yet pliable texture. The process is repeated for the remaining portions, yielding a batch of fresh, warm tortillas ready for use in various Mexican dishes.
These Whole Wheat Mexican Tortillas are indeed healthy and can be a beneficial inclusion for individuals with various health considerations. For diabetics, they are a much better choice than maida-based tortillas. Whole wheat flour has a lower glycemic index compared to refined flour, meaning it causes a slower, more gradual rise in blood sugar levels. This makes them suitable when consumed in controlled portions.
For weight loss, the higher fiber content of whole wheat flour promotes satiety, helping you feel fuller for longer and potentially reducing overall calorie intake. For individuals with PCOS (Polycystic Ovary Syndrome), a diet rich in whole grains and lower in refined carbohydrates is often recommended, making these tortillas a good fit. During pregnancy, whole wheat provides essential B vitamins, fiber, and other nutrients crucial for both mother and baby. Overall, by opting for these Whole Wheat Mexican Tortillas, you're making a conscious choice for a more nutritious meal while still enjoying the flavors of Mexican cuisine.
Tags
Preparation Time
2 Mins
Cooking Time
10 Mins
Total Time
12 Mins
Makes
6 tortillas
Ingredients
for Whole Wheat Mexican Tortillas
1/2 cup whole wheat flour (gehun ka atta)
2 tbsp maize flour (makai ka atta)
salt to taste
whole wheat flour (gehun ka atta) for rolling
Method
for Whole Wheat Mexican Tortillas
- Combine all the ingredients in a deep bowl and knead into a soft dough using enough water.
- Divide the dough into 6 equal portions and keep aside.
- Roll out each portion of the dough into a thin circle of 150 mm. (6”) diameter using a little whole wheat flour for rolling.
- Heat a non-stick tava (griddle) and cook the rolled out tortilla till light blisters appear on both the sides. Keep aside.
- Repeat steps 3 and 4 to make 5 more tortillas.
- Use as required.
Whole Wheat Mexican Tortillas recipe with step by step photos
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See the below image of list of ingredients for making Whole Wheat Mexican Tortillas.
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In a deep bowl put 1/2 cup whole wheat flour (gehun ka atta).
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Add 2 tbsp maize flour (makai ka atta).
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Add salt to taste.
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Add enough water to knead into a soft dough.
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Knead into a soft dough.
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Divide the dough into 6 equal portions and keep aside.
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Take a portion of the dough and flatten it.
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put a bit of whole wheat flour (gehun ka atta) over it.
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Roll out each portion of the dough into a thin circle of 150 mm. (6”) diameter.
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Heat a non-stick tava (griddle). place the tortilla gently over it.
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Cook and flip the tortilla over.
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Cook tortilla till light blisters appear on both the sides. Keep aside.
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Repeat steps 3 and 4 to make 5 more tortillas.
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Use Whole Wheat Mexican Tortillas recipe | Atta Tortillas | Healthy Tortillas as required.
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Nutrient values (Abbrv)per plate
| Energy | 44 cal |
| Protein | 1.4 g |
| Carbohydrates | 9.4 g |
| Fiber | 1.5 g |
| Fat | 0.3 g |
| Cholesterol | 0 mg |
| Sodium | 2.3 mg |
Click here to view Calories for Whole Wheat Mexican Tortillas
The Nutrient info is complete
Hetal
March 19, 2013, 9:58 a.m.
The idea of maintaining small quantities of maize flour and combining it with wheat flour is great...I made Mexican wraps using these whole wheat tortillas and they turned out to be amazing...
tarla dalal
March 19, 2013, 9:58 a.m.
Thanks for the feedback.
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