Buchweizen-Crêpes mit Lupinenmehl und buntem Gemüse (buckwheat and lupin flour crêpes with mixed vegetables)
Units
Temperature
Servings
Ingredients
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
Method
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.