These gluten free buckwheat wraps are a perfect quick yet healthy fix for lunch or dinner. They only require 3 basic ingredients. Super easy, quick, healthy and hassle free. You can easily turn them into crepes by making the batter a little thinner.
Having taken a little break from posting on my blog and social media, I’m back with a new lease of energy and beaming with excitement to conjure up some new healthy and delicious recipes. I suppose, we all come to a point when we get too burnt out, tired and unmotivated. These are little alarm bells reminding us to slow down, take a deep breath, regroup our thoughts and have some rest from the ‘rut race’ we grow so accustomed to.
A LITTLE INSPIRATION GOES A LONG WAY
Before I delve into the recipe for this super easy gluten free buckwheat wrap, I can’t help but share this weekend’s experience of meeting Dave and Steve from The Happy Pear at Waitrose Summer Food Festival. If you love food, this Hampshire festival is THE place to be! As I stood there watching the twin brothers’ demo of making hummus (which was delicious by the way), I felt how passionate these guys were about healthy wholesome food and mindful living. You could feel their buzz, which stemmed from their love for what they do. Having started with a small veg shop in Ireland and a big dream of making a positive change in their community, they turned the ‘two men band’ into a well established health brand.
I got ‘infected’ with the Happy Pear’s divinely positive energy so much so, that as soon as I got back home, I opened my laptop and obsessively started typing this post. The Happy Pear reminded me to follow my dreams, enjoy the journey and have fun in the process.
There’s been so many times when I’ve picked up gluten free wraps from a supermarket shelf to only get put off by extensive and not very friendly ingredients listed on the packaging. So, back on the shelves they went! As soon as you realise how easy it is to make your own wraps with a handful of ingredients, I doubt you’ll ever opt in for a supermarket version again.
WHICH INGREDIENTS DO I NEED TO MAKE BUCKWHEAT WRAPS?
- Egg (or flax egg for a vegan friendly option)
- Buckwheat flour
- Plant milk
- Salt
- Water
Yes, my friends, that’s all you’ll need to make these super easy buckwheat wraps. You’re very likely to store these ingredients in the cupboard already, so you won’t have to dash into the shop to buy any special ingredients.
You can always experiment with wrap fillings. I just use whichever veggies I can lay my hands on in the fridge. This time I gently sautéed peppers, kale and spinach with a dash of tamari sauce and served it all with a sprinkle of toasted pine nuts, fresh basil and mashed avocado. Voila!
HOW TO MAKE BUCKWHEAT WRAPS
- Whisk an egg in a measuring jug (for a vegan option, make a flax egg by mixing 1 tbsp ground flaxseed with 3 tbsp water). Set aside for a few minutes to let the mixture get to gel consistency.
- Add the flour, salt, milk and water to the jug and whisk well until smooth batter forms. You’re very welcome to add any of your favourite spices into the batter at this stage.
- Leave in the fridge for at least 10 minutes whilst you’re preparing the filling for the wrap. Alternatively, keep the batter in the fridge overnight and use the morning after. If the batter is too thick the next morning (or you prefer your wraps a little thinner) add a few tablespoons of water (one at a time) to thin it out. You’re looking for a slightly runny batter consistency.
- Grease a non-stick frying pan with a little oil and heat over medium heat. Scoop around 1/4 cup of the batter and swirl around the pan. Cook for 2-3 minutes on each side until the wraps are cooked through.
As always, if you recreate this easy buckwheat wraps at home, I’d be delighted to read your comments and hear your feedback. Be sure to drop a comment here on the blog, tag me in your photos on Instagram, Facebook or Pinterest so I don’t miss them. It gives me so much joy seeing your takes on my recipes!
Have a great day.
Healthfully yours,
Tania x
3 INGREDIENT GLUTEN FREE BUCKWHEAT WRAPS
Ingredients
- 1 egg (or flax egg for a vegan friendly option: 1 tbsp ground flaxseed + 3 tbsp water)
- 1/2 cup buckwheat flour
- 1/4 cup plant milk
- 1/4 tsp salt
- 1/2 cup water
- Extra: wrap filling ingredients of choice
- Oil of choice for frying
Instructions
- In a measuring jug, whisk an egg. {For a vegan option, make a flax egg by mixing 1 tbsp ground flaxseed with 3 tbsp water. Set aside for a few minutes to let the mixture get to gel consistency.
- Add the flour, salt, milk and water to the jug and mix well until smooth batter forms.
- Leave in the fridge for at least 10 minutes whilst you’re preparing the filling for the wrap. Alternatively, keep the batter in the fridge overnight and use the morning after. If the batter is too thick the next morning (or you prefer your wraps a little thinner) add a few tablespoons of water (one at a time) to thin it out. You’re looking for a slightly runny batter consistency (if you make it too thin, the wraps will turn out more like crepes).
- Grease the pan with a little oil and heat over medium heat. Pour around 1/4 cup of batter, swirl round the pan and cook for a couple of minutes on each side.
Tania, I can totally understand you on the subject of ‘burning out’ and needing to take a break and some time out. I went through a bloody roller-coaster this year with my blog and I still get the days, when I’m just ‘not feeling it’. But it’s so important to ‘unplug’ yourself every now and then, just to re-charge and be creative again! And I love this recipe and how simple it is! Will be pinning it and trying for sure! Yummerz! xxx
Hi Anna! I’m so pleased that I’m not the only one feeling like this! I keep questioning myself if creating the blog and following the food photography was the right thing to do (it’s a rather expensive and extremely time consuming hobby!) but I hope it will turn out OK in the end. At the end of the day, we only have one life and we have to at least try and follow our dreams, right?!
Thank you so much for being so supportive Anna, really appreciate taking the time to visit my blog. Have a great weekend xx
Thanks for sharing this recipe with us Tania, I always struggle to find good gluten-free (and vegan) wraps so I’ll be adding these to my to-make list for sure! I’ve felt a little burnt out myself over the past few days but I’m happy to hear you’re feeling better after a short break – I think I’m in need of one those! x
Hi Stacey! You are very welcome indeed! I get in the same predicament with supermarket version of wraps – it’s a real struggle to find good ones which would consist of a handful of ingredients.
I hope you are feeling better now Stacey. Don’t forget to take little breaks as I find they are essential to keep our creativity alive. Thank you so much for visiting my blog Stacey! Have a great weekend xx
There’s 5 ingredients in this 3 ingredient recipe! Lol
🙂
Hi David. I did raise this question of counting the ingredients like salt & water with some recipe development groups and have been advised water & salt do not count as extra ingredients… Nevertheless, I hope you enjoyed the recipe. Wishing you & the family a merry Christmas and a happy new year.
I am amazed at how delicious these buckwheat wraps are. I added onion and garlic powder, fantastic. For the filling I spread on organic refried black beans and a stir fried medley of onions, bell pepper, garlic, small garden fresh yellow squash, cilantro, salt and pepper topped with Chulula sauce. Thank you Tania!
Oh Kaye, thank you so much for your feedback – I’m so glad you enjoyed them! I started to drool profusely when reading about your delicious fillings, the sounded super tasty! Thank you so much for taking the time to comment, you’ve made my day:) Enjoy the rest of your week. Tania x
do you like raw or toasted buckwheat flour for this recipe?
Hi Eliz. When it comes to buckwheat flour, I use store-bought organic raw buckwheat flour. I don’t think I’ve tried toasted buckwheat flour before, although I much prefer toasted buckwheat grains in my recipes as they have so much more flavour (and it also reminds me of my childhood growing up in Russia, we had a lot of toasted buckwheat in those days!)
Can I use dairy Milk instead of plant milk?
Hi Megha. Yes, you sure can use normal cow’s milk.
You say to add water but I cannot see on the recipe how much water?
Hi Lauren. So sorry, I must have accidentally deleted the water quantity when I was updating this blog post. I’ve updated the recipe now. Thank you for bringing this to my attention:) x
Thank you so much for this receipe! Some of the tastiest wraps I’ve ever made… how long do they last for? Would you recommend frying off the batter and keeping the wraps in an airtight container or will the batter keep in a container? I used egg as apposed to flax egg.
Thank you 🙂
Hi Amy. Thank you so much for your feedback and for taking the time to comment. I’m glad you liked the recipe. You can keep the batter in an airtight container in the fridge – it’ll last for 2 to 3 days. Alternatively, you can store it in the freezer for up to a month. Just take it out of the freezer to thaw overnight (or you can thaw it in warm water for 30-40 minutes). The wraps themselves are best eaten fresh. Hope this helps x
Hi Amy,
Can these be stored in the fridge or freezer an warmed up later?
Hi Andrea. You can store them in the fridge – they will keep for 2-3 days. They should be ok for freezing, although I haven’t personally tried it. Let me know how you’ll get on! All the best, Tania x
What’s the calorie and carb count on this
Hi Tara. I have updated the recipe with the nutritional info. The total carbohydrate count is 10.7g (fiber 1.6g and total sugar 0.5g). Hope this helps x
Can these be used as closed wrap like a sandwich as opposed to pic ? They look delicious . And buckwheat so easy on the system . Cheers Jean
Hi Jean
Yes, you can use this for a closed wrap. I’d perhaps add a little more water to the batter to make the wrap a little thinner and more pliable. Let me know how you’ll get on:) x