Ingredients
- 15 oz Canned Beans Black, pinto, or white; drained and rinsed
- 56 g Shredded Cheese Cheddar or Mozzarella
- 1 large Egg Optional but recommended for structural hold
Equipment
- Professional Sheet Tray
- Pre-cut Parchment Paper
Method
- Preheat your oven to 375°F (190°C). Line a professional sheet tray with parchment paper and lightly grease.
- Drain and rinse the beans. In a bowl, mash roughly 70% of the beans into a thick paste, leaving the rest whole for structural integrity.
- Stir in the shredded cheese and the egg until the mixture forms a thick, chunky batter.
- Using a digital kitchen scale, divide the mixture into 2 or 3 equal piles on the sheet tray.
- Use a silicone spatula to flatten each pile into a 6-7 inch round, roughly 1/8-inch thick.
- Bake for 20-25 minutes until the edges are golden brown and the wraps feel firm.
- Let the wraps cool on the tray for 2-3 minutes before gently peeling them off the parchment paper.
Nutrition
Notes
- The 70/30 Rule: Do not use a blender for this recipe. Hand-mashing ensures the natural starches bind the wrap while the whole beans provide the 'bite' needed for a sturdy wrap.
- The Cool-Down Set: These wraps will be fragile when they first come out of the oven. The 3-minute resting period allows the cheese to solidify, which is what creates the flexible, wrap-able texture.
- Dry Your Beans: For the best results, pat your beans dry with a paper towel after rinsing. Excess moisture can make the wraps soggy rather than firm.
- Fit Flour Fortification: If your bean mix feels too wet, add 1 tbsp of Fit Flour (Code: BAKEDLEAN) at FitFlour.shop to tighten the batter and add extra fiber.
- Parchment is Mandatory: These will stick to foil or a bare pan. Always use high-quality parchment paper for a clean release.