Delicious wholesome gluten-free and vegan wraps with beetroot dip, broccoli sprouts and fresh rocket salad.
I’ve been experimenting with a simple and quick recipe that could substitute slice of bread for a while now and have came up with these Buckwheat Teff Wraps. I couldn’t decide what to call these – pancakes, crepes, galettes, wraps and so I’ve settled on wraps, but they could be just any of the above.
I’ve kept the recipe super simple, flour, sea salt and water. I did try the batter with egg, flax egg and chia egg, but realized that they aren’t at all necessary. So simple it is.
Very simple to make and with only 3 ingredients these wraps are perfect for a quick light lunch or dinner. I’ve filled these with my Beetroot Tahini Dip, mix of broccoli and alfalfa sprouts and fresh rocket leaves. You can eat them with any savory or sweet filling, whatever you have available pretty much goes.
You can make them fairly thick or much thinner, experiment the way you like them the best. I also find that they need longer cooking then wraps made with more traditional flours. The recipe will make 2 medium or 3 small thin wraps.
Buckwheat Teff Wraps with Beetroot Dip (gluten-free & vegan)
Delicious wholesome gluten-free and vegan wraps with beetroot dip, broccoli sprouts and fresh rocket salad.
Ingredients
- 1/4 cup buckwheat flour (35 grams)
- 1/4 cup teff flour (35 grams)
- pinch sea salt
- 3/4 cup water (180 ml)
Filling:
- Beetroot dip
- Broccoli & Alfalfa sprouts
- Rocket (Arugula)
Instructions
- Place buckwheat flour, teff flour, sea salt and water into medium bowl and whisk together until smooth cream like consistency.
- Brush a little coconut oil onto skillet, pour about half the amount on top and swirl around to spread out evenly.
- Cook for about 5 minutes until it looks cooked on top and golden at the bottom. Flip over and cook until golden on both sides.
- Repeat with the rest of the mix.
- Spread beetroot dip along the center, top with sprouts and fresh rocket and roll to close the filling in.
Nutrition Information:
Yield:
2Serving Size:
1Amount Per Serving:Calories: 130Total Fat: 1gSaturated Fat: 0gTrans Fat: 0gUnsaturated Fat: 1gCholesterol: 0mgSodium: 78mgCarbohydrates: 26gFiber: 4gSugar: 1gProtein: 5g
These would be SUCH an awesome lunch! I do love how easy they are and you used 2 of my favorite (always stocked) flours!
Thank you Rebecca! You’ve got to love buckwheat and teff, they’re just so good together:)
Beautiful :) I love buckwheat crepes but have never tried teff flour – what does it taste like? x
Thank you! It tastes nutty, quite gritty, has quite an unusual taste. I really like it, has become my favorite flour at the moment. Great mixed with buckwheat. x
Hey, Hana! I have teff and buckwheat in my kitchen so I’m going to try your recipe tomorrow. Do these wraps stay soft when they are cold? I’m going to make them for a road trip so reheating in an microwave oven isn’t an option. Thanks for sharing the recipe.
Hi Joyce, wonderful! Yes, they do, they should have a crepe type of texture. I also have another recipe for teff buckwheat flat bread which might work for you too. Have fun on your road trip!
Hi Hana! Can I replace teff flour? Where I live it’s very hard to find and quite expensive as well.
Hi Sonia, you can make these with buckwheat flour only. I like to use the mix of the two, because I like the flavour better and they feel stronger.
Thank you!
Hi Maria, I’m not sure why that has happened. Was the batter evenly distributed? Maybe the temperature or the pan that you’ve used. I would experiment and make few more, you will soon have a perfect one :)
I made the Buckwheat and Teff wraps and they came out great. I was wondering isn anyone had a suggestion for something to ad to give them a little more flavor? Thanks, I appreciate the help
Hi David, so happy the wraps came out great. If you mean the wraps, you could add any of your favourite spices. As for the filling, pesto or hummus would be great, red onion, or any spicy sauce if you’re after more spice. I like my food quite mild, but from my experience man love lots more flavour! Try the Buckwheat and Teff Flatbread also, that one is really nice too :)
Hi Hana – Thanks for the quick response, I love your site. Actually what can I add to the Buckwheat and Teff batter to add more flavor to the wrap itself?
Thanks
David
Hi David, I think lots of spices or herbs would work. The best to go with buckwheat and teff are garlic, onion, thyme, basil, cayenne, parsley & chives. Would any of these work?
Thank you, those all sound good. I will experiment and let you know what I did and how it turned out.
Wondering how these would hold up to baking spicy black beans with cheese rolled up? Will the tortilla become too soft/sticky?
Hi Greta, I haven’t tried baking them, but if you make them slightly thicker I think they will be fine.
Buckwheat teff wraps,nice 1! Can I replace the broccoli & alfalfa sprouts with what?
Hi Grant, you can replace them with any other sprouts, broccoli florets, avocado or just extra rocket leaves, salad leaves, steamed or raw leafy greens. Anything you have on hand.
These are so good!!! I’ve made them countless times because they are fast and easy to make, and have a great texture. They hold up well to most fillings as long as there not too saucy. Many thanks for this recipe!
Hi Christine, I’m so happy you love them! I make them really often too! Thank you so much for your lovely comment :)
I think these look awesome. Converting the grams to oz or cp has proved unsuccessful. Can U please give that to us. I’m looking forward to trying these.
Hi Linda, this is a very simple recipe. You don’t have to measure the ingredients. Just use half and half buckwheat and teff flour and add enough water for pancake consistency batter. You can’t really go wrong.
What heat should the pan be at? I got cracks in one side of mine.
Hi Anna, I make them on medium heat. Perhaps just experiment with different temperature and thickness.
How do they freeze?