Tuesday, 12 April 2011

Gluten Free Buckwheat Pancakes, Crepes and Wraps GF

Buckwheat crepes with maple syrup

This is a simple plant based, vegan and gluten free recipe for protein rich, buckwheat pancakes, crepes and wraps. Despite its name, buckwheat is actually a fruit seed, not a grain and it's ideal for people who are sensitive to wheat or other grains that contain protein glutens. From a nutrition point of view, it's awesome! Containing all the essential amino acids, it's a great source of plant based protein and compared to other grains it's much higher in the minerals zinc, copper, and manganese. It's also a source of the cancer preventing vitamin B17.

Buckwheat Pancakes, Crepes and Wraps GF

2 cups Gluten-Free Buckwheat Flour
4 cups water or almond milk for crepes or pancakes
Extra virgin olive oil
Pinch of baking powder (optional but helps it to rise a little)
Pinch of salt 

Bowl of buckwheat flour

Mix the buckwheat pancake batter

Buckwheat Wrap or pancake frying in the pan

Buckwheat wraps on a cooling tray

  • Measure the flour into a bowl and add a pinch or two of salt.
  • Slowly add the water to the flour and beat using a whisk until the consistency is smooth. Use dairy free milk or a mixture of milk and water for pancakes and just water for wraps. Spray a little olive oil in a frying pan, you don't need much, and heat the pan until it is hot.
  • Slowly pour some batter to the pan and tip the pan until the batter covers the surface.
  • Cook until the wrap is set on top then flip it over and cook the other side. Bubbles might appear in the wrap, at this point it is cooked.
  • Cool the wraps on a wire grille or cake cooler otherwise they may become soggy.

This recipe makes between 8 and 10 wraps depending on how thin they are. They are ideal for lunch with salad. They are great with a curry and eaten hot with maple syrup, they are delicious.

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31 comments:

  1. Thankyou so much a simple easy recipe just what i was looking for

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    1. Hi! Thank you! They are very easy to make!

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  2. Can you tel me if you used ligth buckwheat flour or regular buckwheat flour?

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  3. sorry..light buckwheat flour or regular buckwheat flour?

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    1. Hi! I used Wholegrain Doves Farm Buckwheat Flour, I expect it's regular, I'm not sure. I wouldn't think it would matter though.

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  4. I think it is light. I use it too and it is quite light compared to the others. It is the best buckwhat flour ever :-)

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    1. Yes it does produce nice wraps, nice to see you here, thank you for your comment!

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  5. How well do they freeze?

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    1. I don't know actually, I've not tried to freeze them. I guess if you freeze them between parchment papers they should be OK. Hope that helps.

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  6. I've heard a lot about buckwheat but I didn't realise just how good it was for you! This is a lovely, versatile recipe, Vicky. I like the idea of making my own healthy wraps and the crepe variation sounds lovely too. Thank you for sharing with us at the Hearth and Soul hop.

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    1. You would love this recipe April, it takes no time at all to make and they taste wonderful!

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  7. These sound wonderful
    Do they crack when folded or wrapped?

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    1. Thank you! No they don't crack, they are easy to roll up. I find that using almond milk instead of water or half and half does makes them more pliable.

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  8. How do you store them (and for how long) if not eaten right away?

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    1. We usually eat them straight away but I expect they would keep in the fridge or even in the freezer, separated with greaseproof paper.

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  9. Hi! Thx for the recipe! Which type of gluten-free flour should I use? When I use corn-flour my wraps are too crispy...

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    1. You are welcome, you need to buy gluten free buckwheat flour. Some buckwheat flour isn't guaranteed gluten free so be careful.

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  10. My Grand-mère and Mama used to make these when we were children...they were cooked right on a wood stove right on the hot-plate...then we would roll them up with lots of butter and maple syrup or her homemade jams....still make then today...they are so good!!!

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    1. Oh what wonderful memories Darlene! I love them with maple syrup best of all but homemade jams sound wonderful too!

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  11. Not sure what im doing different. Following directions exactly and all im getting is a big mushy mess. Tried making them thinner in the pan and thicker, same result. Totally bummed.

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    1. Hi

      I'm sorry these aren't working out for you. Are you using light buckwheat flour? You could try using a little more oil, also the oil in the pan has to be quite hot. It does sound like it may be the flour though. What flour are you using?

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    2. I just left a comment, I was ending up with mush as well until I increased the heat to medium-medium high. Then I had to just leave the wrap alone until it lifted away from pan on it's own. This took about 3-4 minutes on the first side (in the beginning I thought 1 minute would be enough). I learned to leave it alone and let it lift. Then used a rubber spatula, and gently flipped. It only took 1 minute on the other side. The end of the batch turned out perfectly. So try again if you want to brave it - definitely worth it. : )

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  12. I just wanted to add some tips for cooking so noone gives up on these because they are SOOO delicious, and my 5 year old twins love eating with different toppings.
    Make sure your heat is at medium high so as soon as the batter hits the pan it should start bubbling and setting right away. Most important tip - leave it alone until you see it start to peel up at the edges. Use a rubber scraping spatula to prevent ripping. Lightly lift at the edges all the way around. Again, do not force the spatula in if sticking. Wait until you see it lifting and then it will all flip just fine. I found this out the hard way - wasted 3-4 because I thought it would be done in 1 minute - was total mush still. It actually took about 3-4 minutes on the first side, then 1 minute on the other side. Once I figured out the heat and to leave it alone, they turned out beautifully and taste amazing. Now the next time it will be a much faster process.

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    1. Thank you, this is incredibly useful feedback and may help other people if they are having problems making them. We make them every week and don't have any problems but I suppose it depends on your pan. You are quite right to leave them alone until they set on the bottom before flipping. We use a non stick pan and a high heat but we are using gas and I guess it depends on the size of the hob you are cooking on too. I'm so pleased you didn't give up and thank you again for explaining how you made them in so much detail. have a lovely weekend.

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  13. What an awesome easy recipe. Looking forward to making them. Question. A lot of recipes say to let rest perhaps 2 hours in refrigerator before cookin. What is your thought, please?

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    1. Hi Nancy, we make them regularly but we don't let the batter sit. There's no harm in doing this though so long as you beat up the mixture before cooking them. Hope that helps.

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    2. I will give this a try! Thanks for the response!

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  14. Hi! just wondering if you know how these would freeze? im wanting to make some for freezer bean boritos for lunches...thanks!! :)

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    1. I haven't tried to freeze them, I imagine they possibly would freeze OK but can't guarantee it.

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  15. I tried to make them and they came out all mushy. As suggested above I tried leaving for 3-4min, but found they still got stuck. Maybe I need a better non-stick pan. So I added 1 egg and found it worked fine!!! Real tasty!!!!! Thanks

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    1. You do need a good non stick pan and it needs to be hot but at least they work out for you in the end :)

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