Main dish

Buckwheat wraps (crepes)

These buckwheat wraps are a staple I grew up eating on a regular basis. They are so simple and easy to prepare: you only need 3 ingredients to make them! And both sweet and savory fillings pair perfectly with their delicious nutty flavor.

There is a buckwheat wrap topped with tofu and a red cabbage slaw with the sides of the wraps slightly wrapped on top of the filling. There are more wraps, slaw and a pink hand towel on the side.

I grew up in Quebec where we would eat buckwheat crepes often, or “galette de sarrasin” as we would call them. A sweet version was more the usual, normally generously drizzled with dark molasses and eaten with a fork, just like a pancake or a crepe.

But these “galettes de sarrasin” are so amazing used as a wrap! They are sturdy enough to hold the filling of your choice and are super healthy, thanks to the nutrient packed raw buckwheat. I also love how easy they are to make: a quick stir of a few simple ingredients, then cooked in a pan in less than 5 minutes!

And they are SO versatile. Every time I make them, I serve them differently: breakfast, lunch, rolls on-the-go, sweet, savory, they are so easy and convenient!

There is a buckwheat wrap topped with tofu and a red cabbage slaw with the sides of the wraps slightly wrapped on top of the filling. There are more wraps, slaw and a pink hand towel on the side.

How to make these gluten-free buckwheat wraps

This recipe is very simple!

  1. Combine buckwheat flour, baking soda and salt together.
  2. Then, add some water and whisk well. The batter will be slimy, this is normal!
  3. Using about 1/2 cup at the time, pour the batter in a pan and cook for about 2 minutes on medium heat. You will have to tilt the pan to create a circle with the batter in the pan. When the wrap has a few holes or mini cracks with the edges starting to lift, then it’s time to flip. Cook for about 1-2 more minute on the other side.
There are 2 hand holding on a buckwheat wrap filled with vegetable. There are more wraps and vegetables in the background.

Watch how to make them

A few notes making buckwheat wraps

  • These crepes are cooking fast, so stay around the stove!
  • This wraps can be cooked oil-free if using a non-stick pan.
  • You cannot swap regular flour for the buckwheat flour. I use the store bought kind, but you can also make your own by grinding raw buckwheat groats until the mixture is very very fine (flour texture).
  • Lots of buckwheat crepe recipes use a mix of white flour and buckwheat flour. I prefer using 100% buckwheat flour for its unique flavor and health benefits.
  • I see lots of recipes around that use a combination of buckwheat flour with another flour, a starch or eggs (or egg replacement). These help limiting the holes you see in the wraps, but I prefer simple and rustic, so I choose to use only buckwheat flour (plus, it’s the way I ate them my whole life!)
There are a few buckwheat wraps piled on top of each other on a plate.

How to eat these buckwheat wraps

You can really filled these wraps with anything you would like! But here are my favorites:

As seen it the pictures:

  • Simply pat dry firm tofu, cut in sticks and roast in a large non-stick pan. Use a little oil if desired, and add salt and pepper. When the tofu looks done, add 1-2 tablespoon of soy sauce and cook for one more minute. Set aside
  • In a medium bowl, combine some purple cabbage, thinly sliced red pepper, lots of cilantro and a good pinch of salt and pepper. Then, squeeze 1/2 to 1 fresh lime and stir. Add a little hint of maple syrup if needed. Set aside.
  • In a small bowl, combine about 1/2 cup of vegan mayo or vegan yogurt with 1-3 tbsp of soy sauce. Whisk to combine.
  • Then, on a working surface, lay a buckwheat wrap, then top with the tofu, quick slaw and sauce. Sprinkle with sesame seed and flip the side of the wrap. You can hold the wrap to eat it, or use a fork.
There is a buckwheat wrap topped with tofu and a red cabbage slaw with the sides of the wraps slightly wrapped on top of the filling. There are more wraps, slaw and a pink hand towel on the side.

Storage

Store the cooled buckwheat wraps in a air-tight container for up to 4-5 days, perfect for meals later in the week. Great for meal-prep!


I hope you like these buckwheat wraps as much as we do! If you try them, please leave a comment below and rate the recipe to let me know how they were.

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Buckwheat wraps (crepes)

These buckwheat wraps are so easy to make and are a great base for either sweet or savory fillings. They are so simple yet so flavorful!
Prep Time5 mins
Cook Time15 mins
Total Time20 mins
Course: Breakfast, Lunch, Main Course
Cuisine: French
Keyword: dairy-free, gluten-free, healthy, Low in fat, Vegan
Servings: 4
Author: plantbasedjess

Ingredients

  • 1 cup buckwheat flour
  • 1/4 tsp baking soda
  • pinch salt
  • 1 1/2 cup water

Instructions

  • In a medium bowl, combine the buckwheat flour, baking soda and salt.
  • Then, add the water and whisk well. The mixture will be slimy, this is normal!
  • Warm a large non stick pan over medium high heat. Melt a little coconut oil in the pan.
  • When warmed, turn down the heat to medium and add about 1/2 cup of the mixture and move the pan around right away to help distribute the mixture in a large circle.
  • Cook for about 1-2 minutes on the first side. The wrap is ready to flip when bubbles/holes are forming, the crepe is golden brown and lifts easily with a spatula. Cook for another minute or 2 on the other side. Transfer to a plate and keep going with the rest of the batter. It should give you about 4 wraps.
  • Stuff the wraps with the filling of your choice, either sweet or savory. They pair perfectly with this vegan ricotta combined with fresh dill and roasted asparagus.

Video

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