Recipes

Savoury Buckwheat Wraps with Peas, Spinach and Broccoli

January 15, 2016

Savoury Buckwheat Wraps

It’s been snowing cray cray in Switzerland, so I can safely assume that you are probably thinking about the weekend already, and about how you will snuggle up on the coach with a blanket and tea the moment you get home (or hit the slopes!)

Am I right or am I right?

Enter these savoury buckwheat wraps. Gluten free.

If you have never cooked with buckwheat before, you’re in for a treat. Be it sweet pancakes or savoury galettes, buckwheat can be used in so many ways and is a nutritious grain option that I’ve recently discovered for myself.

Contrary to what you may think, buckwheat is not actually wheat but rather a relative of rhubarb. Who would have thought. And for those who are sensitive to gluten, buckwheat is gluten-free. But even though it’s not a wheat, it’s still pretty heavy in starch. Out of all the grains, buckwheat has the longest transit time in the digestive tract and as a result is the most filling. Yay for filling foods.

The benefits of buckwheat

Buckwheat is high in fiber and has a delicate flavor. From my IIN studies I’ve learnt that it stabilises blood sugar, benefits circulation, strengthens the kidneys, and is rich in vitamin E and B-complex vitamins. You may have encountered toasted buckwheat, better known as kasha, which has a nutty flavor and makes for a very heart meal.

If you opt to soak your buckwheat first (which helps digestion and reduces cooking time), be sure to keep the soak time to 7 hours max or it will become to pasty/mushy. After soaking, strain and rinse the groats well with water. The groats will have a slimy texture, but that is perfectly normal!


This savoury buckwheat wrap recipe is inspired by one of the many dishes I had at Phuket Cleanse, and makes for a great veggie-filled lunch. You can add in whichever veggies you like really, but in this case I used peas, green beans, broccoli and spinach. Pancakes are quite possibly one of the easiest things to prepare on a weekend, and the warming mouth full of carbs is the perfect complement to a day spent on the couch. Well, let’s not kid ourselves, when do I ever spend my weekends just sitting on the couch doing nothing?! But let’s assume I would, then these savoury pancakes would be on top of my to-do list.

If you want to learn more about how you can sprout or dehydrate buckwheat groats, check out this great article.

Savoury Buckwheat Wraps

I like to have this dish with either a raw hummus or some homemade guacamole. Guacamole is one of the easiest things to whip together and so yum! If you haven’t forgotten to check it everyday and you actually manage to catch it at the day where it’s perfectly ripe, that is. I think I throw away more avocados than I actually eat. True story.

But basically all you need for a quick guacamole is:

  • 1 ripe avocado
  • ¼ red onion, chopped
  • 1 tsp lemon juice, freshly squeezed
  • 1 tsp vegan majo (omit if you don’t have)
  • Pinch of garlic powder
  • Pinch of cayenne pepper
  • Salt and pepper, to taste

Just mix all the ingredients in a bowl and then, using a fork, roughly mash the avocado (don’t overdo it, the guacamole should be a little chunky!).

Savoury Buckwheat WrapsSavoury Buckwheat WrapsSavoury Buckwheat Wraps

Savoury Buckwheat Wraps with Peas, Spinach and Broccoli
 
Serves: 4
Ingredients
  • Pancakes:
  • 2 cups buckwheat flour
  • 3 cups water
  • 2 organic free range eggs
  • Sea salt and freshly ground black pepper, to taste
  • Coconut oil, for frying
  • Filling:
  • 200g baby spinach leaves
  • 1 broccoli head, using only florets
  • 100g green beans, frozen
  • 2 big tomatoes, cut into slices
  • 2 handfuls of walnuts, chopped
  • A handful of sprouts
Instructions
  1. Pancakes:
  2. Whisk together the pancake batter ingredients in a jug.
  3. Heat pan to medium heat and add a bit of coconut oil. Similar to pancakes, you only need a slight coating of fat, so use a brush to coat the pan or pour out excess.
  4. Use a ladle to add a bit of the batter to the pan and swirl the batter around.
  5. After 1-2 minutes or when the underside is lightly browned, the pancake is ready to be flipped.
  6. Filling:
  7. Heat another pan to medium heat and add a bit of coconut oil. Sautee broccoli florets for 5-7 minutes or until tasty crunchy.
  8. Add peas and tomatoes and sauté until they are hot and ready to be eaten. At last, add spinach for another 1-2 minutes.
  9. Thoroughly mix , season to taste with salt and black pepper.
  10. Finally, to assemble the pancakes, spread a little guacamole on each pancake, top with a tablespoon of filling then add some sprouts and walnut crumbles on top, roll up and enjoy!

Don’t forget to tag your picture with #wholesometribe on Instagram if you give this recipe a go. I’d love to see your creations!

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