French Buckwheat Crepes
www.sweetashoney.coFrench Buckwheat Crepes are gluten-free savory crepes made of 100% buckwheat flour. An easy, healthy 4-ingredient savory crepes recipe to stuff with ham and cheese or spinach and mushrooms.
Servings: 6 crepes
Net Carbs: 29.2g
Calories: 334.7kcal
Ingredients
- 2 ¼ cups Buckwheat Flour (300g)
- 3 cups Water (750ml)
- 1 Egg or flaxegg if vegan - see note
- ½ teaspoon Salt (4g)
Optional
- ⅓ cup Water to adjust the batter consistency if needed
Spinach Mushrooms Filling
- 2 tablespoons Extra Virgin Olive Oil
- 1 Shallot or brown onion, chopped
- 10 oz Button Mushrooms washed, feet trimmed, finely sliced
- 1 tablespoon Dried Oregano
- ¼ teaspoon Ground Nutmeg
- 1 Garlic Clove crushed
- ¼ teaspoon Salt
- 1 pinch Ground Pepper optionnal
- 5 oz Baby Spinach
- ⅓ cup Coconut Cream
- ¼ cup Grated Cheese
Instructions
Buckwheat Crepes
- In a blender, add the buckwheat flour, water, egg, and salt. Blend for 30 seconds or until smooth. If you don't have a blender, use a large mixing bowl. Add buckwheat flour, egg, and salt, and beat in the water gradually until a smooth batter forms with no lumps.
- Cover the batter and let it rest in the refrigerator for at least 2 hours or overnight.
- After 2 hours - or the next day - check the consistency of your batter and thin it out until it has the consistency of melted ice cream. I usually add up to 1/3 cup water (except for the vegan recipe using flaxseed egg).
- Heat a lightly oiled crepes pan over medium/high heat. I use a piece of absorbent with a 1/4 teaspoon of coconut oil (or butter) on it. Rub the paper on the pan to slightly grease the pan.
- Make a first crepe to test your batter consistency. Pour or scoop about 1/3 cup of batter onto the pan, then tip and rotate the pan to spread the batter as thinly as possible. Keep in mind that an authentic French buckwheat crepe is thicker than a regular French crepe. And it doesn't spread as well. If it's difficult to spread, add a bit more water to the batter - up to 1/3 cup. French people always discard their first crepe!
- Brown on both sides for about 1-2 minutes on each, store on a plate, and repeat until no more batter is left.
Spinach Mushroom filling
- In a pan, under medium heat, warm the olive oil then add the shallots. Stir for 1-2 minutes until fragrant.
- Add the sliced button mushroom all at once, stir and cook for 5-8 minutes until fried on all sides until they begin to brown.
- Stir in the dried oregano, nutmeg, garlic, salt, and pepper if you like.
- Stir in the spinach. Cover with a lid and cook until just wilted - 1 or 2 minutes.
- Uncover and stir in the canned coconut cream. Simmer 2-3 minutes.
How to eat French Buckwheat crepes the French way
- Grease a hot crepe pan with coconut oil, butter, or vegetable oil
- Place the crepes in the pan - the first side you cooked on the pan. Garnish half the crepe with grated cheese, spinach mushrooms filling with more cheese, and close the crepe.
- Cook 1-2 minutes on both sides until brown, crispy, and the cheese is melted.
- You can omit the cheese if you are vegan or use vegan dairy-free cheese.
Video
Notes
Make it Vegan: Replace the egg in this recipe with a flaxseed egg. Simply combine 1 tablespoon of flaxseed meal with 3 tablespoons of water. Set aside for 15 minutes. Add in the batter as an egg. We use vegan cheese or no cheese at all in the filling.
The vegan recipe usually doesn't need added water after the batter sits for 2 hours in the fridge, the consistency is spreading well, and the crepes hold perfectly together.
My Notes
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Nutrition
Nutrition Facts
French Buckwheat Crepes
Amount Per Serving (1 crepe)
Calories 334.7
Calories from Fat 137
% Daily Value*
Fat 15.2g23%
Saturated Fat 5.7g36%
Trans Fat 0.1g
Polyunsaturated Fat 1.8g
Monounsaturated Fat 6.3g
Cholesterol 91.8mg31%
Sodium 408.6mg18%
Potassium 560.6mg16%
Carbohydrates 34.7g12%
Fiber 5.5g23%
Sugar 2.1g2%
Protein 18.1g36%
Net Carbs 29.2g
Vitamin A 2522.3IU50%
Vitamin B12 0.4µg7%
Vitamin C 7.2mg9%
Vitamin D 0.4µg3%
Calcium 112.4mg11%
Iron 3.4mg19%
Magnesium 150.3mg38%
Zinc 2.6mg17%
* Percent Daily Values are based on a 2000 calorie diet.