Buckwheat and Yam Tortillas with Stir Fry
Elevate your weeknight dinners with these wholesome and naturally gluten-free Buckwheat and Yam Tortillas with Stir Fry! The tender tortillas are crafted from nutrient-rich buckwheat flour and creamy mashed yams, offering a subtle earthiness and a delightfully soft texture. They're the perfect base for a vibrant, veggie-packed stir fry featuring crisp bell peppers, carrots, broccoli, and snap peas, all sautéed to perfection with aromatic garlic, ginger, and a splash of tamari for a savory finish. This recipe is both healthy and satisfying, with the ideal balance of flavors and textures. Ready in under an hour, these tortillas are a great meal prep option or a colorful, family-friendly dinner idea. Garnish with sesame seeds for an extra layer of nuttiness, and enjoy a dish that's as nourishing as it is delicious!
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Recipe Information
Ingredients
- 1 cup Buckwheat flour
- 1 cup Cooked mashed yam
- 0.5 teaspoon Salt
- 0.25 cup Warm water
- 1 tablespoon Olive oil
- 2 cups Bell peppers (red, yellow, green), sliced
- 1 cup Carrots, julienned
- 1 cup Broccoli florets
- 1 cup Snap peas
- 3 tablespoons Soy sauce or tamari (for gluten-free)
- 2 cloves Garlic, minced
- 1 teaspoon Ginger, minced
- 1 teaspoon Sesame oil
- 1 tablespoon Sesame seeds (optional, for garnish)
Instructions
In a large mixing bowl, combine buckwheat flour, mashed yam, and salt. Gradually add warm water, mixing until a pliable dough forms. Adjust water or flour as needed to get the right consistency.
Divide the dough into 6-8 equal portions. Roll each portion into a ball, then flatten it into a thin tortilla using a rolling pin. Use parchment paper to prevent sticking.
Heat a non-stick skillet over medium heat. Cook each tortilla for 1-2 minutes on each side until lightly browned and cooked through. Cover cooked tortillas with a clean towel to keep warm.
In a large wok or skillet, heat olive oil over medium-high heat. Add garlic and ginger, stirring until fragrant (about 1 minute).
Add sliced bell peppers, carrots, broccoli florets, and snap peas to the skillet. Stir fry for 4-5 minutes until the vegetables are tender-crisp.
Stir in soy sauce or tamari and sesame oil. Toss the vegetables to coat evenly. Cook for an additional 1-2 minutes, then remove from heat.
To serve, place a warm buckwheat and yam tortilla on a plate. Spoon a generous portion of stir fry vegetables onto the tortilla. Garnish with sesame seeds if desired.
Repeat with remaining tortillas and vegetables. Serve immediately and enjoy!
Nutrition Facts
Calories |
317 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 9.5 g | 12% | |
| Saturated Fat | 1.5 g | 8% | |
| Polyunsaturated Fat | 1.5 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 986 mg | 43% | |
| Total Carbohydrate | 51.6 g | 19% | |
| Dietary Fiber | 9.8 g | 35% | |
| Total Sugars | 7.1 g | ||
| Protein | 9.8 g | 20% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 95 mg | 7% | |
| Iron | 3.4 mg | 19% | |
| Potassium | 983 mg | 21% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
