Buchweizen-Crêpes mit Lupinenmehl und buntem Gemüse (buckwheat and lupin flour crêpes with mixed vegetables)
Thin, naturally gluten-free crêpes made from buckwheat and lupin flour, the lupin flour adding a genuine protein boost and a faintly nutty flavour close to fresh peas, filled with a quick sauté of mixed vegetables. Letting the batter rest before cooking is what lets the buckwheat fully hydrate, without which the crêpes tear rather than holding together.
Prep20 min
Cook25 min
Rest30 min
Servings4
Christoph's buckwheat and lupin flour crêpes, the batter rested so the buckwheat fully hydrates and the crêpes hold together.
Ingredients
Units
Temperature
Servings
Crêpes
- 150 g buckwheat flour rounded
- 40 g lupin flour rounded
- 4 g fine salt rounded
- 400 ml water rounded
- 20 ml neutral oil, for the pan rounded
Vegetable filling
- 200 g zucchini, sliced into half-moons rounded
- 150 g red bell pepper, sliced rounded
- 150 g carrot, cut into thin matchsticks rounded
- 100 g onion, sliced rounded
- 30 ml olive oil rounded
- 15 ml tamari rounded
- to taste fine salt rounded
Dietary labels are a guide, not a guarantee. If you have an allergy, read the ingredients yourself.
Method
- Whisk the buckwheat flour, lupin flour and salt together. Gradually whisk in the water until smooth, with no lumps.
- Rest the batter for 30 minutes. This lets the buckwheat fully hydrate, which is what keeps the crêpes from tearing when you flip them.
- Heat a little oil in a non-stick pan over medium heat. Pour in a thin layer of batter, swirling to coat the base. Cook 2 minutes, until the edges lift and the surface looks set, then flip and cook a further 1 minute. Repeat with the remaining batter.
- Heat the olive oil in a separate pan over medium-high heat. Add the carrot and onion and sauté 3 minutes. Add the zucchini and pepper and sauté a further 5 minutes, until tender-crisp. Stir in the tamari and season with salt.
- Fill each crêpe with the vegetable mixture and fold or roll to close.
Notes
- Rest the batter the full 30 minutes. Buckwheat flour absorbs liquid more slowly than wheat flour; a rested batter holds together as a thin crêpe, while an unrested one tears and falls apart in the pan.
- Use a well-seasoned or non-stick pan. Buckwheat crêpes are more fragile than wheat crêpes and stick more readily to a poorly seasoned surface.
- Do not overcook the vegetables. They should stay tender-crisp for the best contrast against the soft crêpe.
- The crêpes can be made ahead and reheated gently; the filling is best made fresh and kept separate until serving.
Ingredient substitutions
- Lupin flour can be left out and replaced with more buckwheat flour if unavailable, though the protein content and slightly nutty flavour will be missed.
- Zucchini, pepper and carrot can be any vegetables that sauté well in a similar time.
- A little grated fresh ginger in the vegetables is a good, easy addition.
From Christoph Mayer