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Buckwheat Teff Wraps with Beetroot Dip (gluten-free & vegan)

June 28, 2016 By Hana 24 Comments

Buckwheat Teff Wraps with Beetroot Dip (gluten-free & vegan)

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.

Buckwheat Teff Wraps with Beetroot Dip (gluten-free & vegan)Buckwheat Teff Wraps with Beetroot Dip (gluten-free & vegan)

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 savoury 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. Enjoy:) x

Buckwheat Teff Wraps with Beetroot Dip (gluten-free & vegan)Buckwheat Teff Wraps with Beetroot Dip (gluten-free & vegan)

Buckwheat Teff Wraps with Beetroot Dip (gluten-free & vegan)
 
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Author: Hana, Nirvana Cakery
Serves: 2 medium wraps
Ingredients
  • 35g buckwheat flour (1/4 cup)
  • 35g teff flour (1/4 cup)
  • pinch sea salt
  • 180ml water (3/4 cup)

  • Filling:
  • Beetroot dip
  • Broccoli & Alfalfa sprouts
  • Rocket (Arugula)
Instructions
  1. Place buckwheat flour, teff flour, sea salt and water into medium bowl and whisk together until smooth cream like consistency.
  2. Brush a little coconut oil onto skillet, pour about half the amount on top and swirl around to spread out evenly.
  3. 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.
  4. Repeat with the rest of the mix.
  5. Spread beetroot dip along the center, top with sprouts and fresh rocket and roll to close the filling in.
  6. Enjoy right away!
3.5.3208

 

Buckwheat Teff Wraps with Beetroot Dip (gluten-free & vegan)

Filed Under: All, Dairy free, Gluten free, Lunch and Dinner, Vegan

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Comments

  1. Rebecca @ Strength and Sunshine says

    June 28, 2016 at 8:21 pm

    These would be SUCH an awesome lunch! I do love how easy they are and you used 2 of my favorite (always stocked) flours!

    Reply
    • Hana says

      June 28, 2016 at 9:54 pm

      Thank you Rebecca! You’ve got to love buckwheat and teff, they’re just so good together:)

      Reply
  2. Sasha @ Eat Love Eat says

    July 8, 2016 at 3:17 pm

    Beautiful :) I love buckwheat crepes but have never tried teff flour – what does it taste like? x

    Reply
    • Hana says

      July 8, 2016 at 7:28 pm

      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

      Reply
  3. Joyce says

    January 14, 2018 at 3:22 am

    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.

    Reply
    • Hana says

      January 14, 2018 at 11:09 am

      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!

      Reply
  4. Sonia says

    January 27, 2018 at 9:43 am

    Hi Hana! Can I replace teff flour? Where I live it’s very hard to find and quite expensive as well.

    Reply
    • Hana says

      January 28, 2018 at 4:24 pm

      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.

      Reply
      • Sonia says

        March 20, 2018 at 8:42 pm

        Thank you!

        Reply
  5. Maria says

    March 9, 2018 at 12:04 pm

    Hana, thanks for the recipe. How do you think what can be a reason for the cracks?
    https://drive.google.com/file/d/1m5x2Q6plbZFvMopyfat3Mw1Sa5kz2W86/view?usp=sharing

    Reply
    • Hana says

      March 9, 2018 at 6:08 pm

      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 :)

      Reply
  6. David Devins says

    June 3, 2018 at 1:47 am

    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

    Reply
    • Hana says

      June 3, 2018 at 4:23 pm

      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 :)

      Reply
      • David Devins says

        June 3, 2018 at 6:44 pm

        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

        Reply
        • Hana says

          June 10, 2018 at 9:19 pm

          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?

          Reply
          • David Devins says

            June 11, 2018 at 12:06 pm

            Thank you, those all sound good. I will experiment and let you know what I did and how it turned out.

  7. Greta says

    July 23, 2018 at 9:06 pm

    Wondering how these would hold up to baking spicy black beans with cheese rolled up? Will the tortilla become too soft/sticky?

    Reply
    • Hana says

      July 29, 2018 at 4:12 pm

      Hi Greta, I haven’t tried baking them, but if you make them slightly thicker I think they will be fine.

      Reply
  8. Grant says

    November 14, 2018 at 11:32 am

    Buckwheat teff wraps,nice 1! Can I replace the broccoli & alfalfa sprouts with what?

    Reply
    • Hana says

      November 14, 2018 at 8:45 pm

      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.

      Reply
  9. Christine says

    July 27, 2019 at 3:50 pm

    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!

    Reply
    • Hana says

      August 8, 2019 at 6:45 pm

      Hi Christine, I’m so happy you love them! I make them really often too! Thank you so much for your lovely comment :)

      Reply
  10. Linda Aulenti says

    May 23, 2020 at 7:37 pm

    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.

    Reply
    • Hana says

      May 23, 2020 at 9:03 pm

      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.

      Reply

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Hello and a warm welcome to Nirvana Cakery! My name is Hana and I am a mum in my mid-forties. I am here to bring you wholesome plant-based inspiration. Read my story.

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