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Quick and Easy Savory Buckwheat Crepes with Spinach and Feta

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Here’s a super simple yet delicious, low FODMAP and IBS friendly buckwheat crepe recipe that I love making at home myself and sharing with family and friends. These easy, vegetarian, plant-based, buckwheat crepes are filled with wilted spinach, fresh peppers and crumbled feta.

Derived from the seeds of a flowering plant, buckwheat isn’t a grain or a cereal (you may hear it being called a pseudo-cereal but don’t let that scare you!). It’s got a rich, nutty, wholesome flavour and is low FODMAP and fructose friendly which makes it a perfect alternative flour for IBS or allergy sufferers to use in both sweet and savoury recipes.

Deliciously thin, full of fiber and slow release energy, these crepes are so easy to make and won’t leave you feeling bloated and nasty. The batter recipe for these low FODMAP buckwheat crepes comes from Hugh Fearnley-Whittingstall incredible ‘River Cottage: Light and Easy’ cookbook and I haven’t messed around with it for the sake of it because it’s just too good as it is.

The filling contains spinach which is an absolute superfood that contains lots of dietary fiber and provides you with protein, iron, vitamins and minerals, alongside peppers which too are loaded with vitamins and disease-fighting properties. Top both ingredients with fresh coriander, feta (simply omit or swap if you’re vegan), black pepper and a squeeze of lemon juice and you’ve got yourself a light, fresh filling, full of goodness and low FODMAP ingredients.

Further Food Commentary:

Buckwheat is a good source of iron and magnesium along with 3 grams of protein for a 1/2 cup. It is also high in starches, protein and fiber. Buckwheat are made from hulled roasted seeds commonly called groats or kasha that have a nutty flavor. Buckwheat is good for low FODMAP and it also has iron and folate.

By Denine Rogers

Quick and Easy Savory Buckwheat Crepes with Spinach and Feta

Stars ( Reviews)

  • Prep Time:15 minutes
  • Cook Time:15 minutes
  • Servings: 4

Ingredients

For the crepes:
125g (1/2 cup) buckwheat flour
1 large free range egg
¼ teaspoon fine salt
300ml (1 1/4 cup) water
coconut oil for frying

For the filling:
4 big handfuls of spinach
2 large peppers
2 handfuls of feta, crumbled
1 big bunch fresh herbs (I ‘m fond of coriander)
½ lemon, juice

Instructions

1. Chop and prepare the peppers and herbs and put to one side.
2. Place the flour and salt into a large bowl.
3. Whisk the egg together with 300ml water, before whisking both into the flour – in slowly to ensure you get a smooth, thin batter.
4. Leave to rest for 10 minutes (I promise it’s worth the wait!) and then whisk again.
5. Heat a large non stick frying pan over a high heat and a little coconut oil.
6. Pour a large ladleful of the mixture and tilt the pan quickly as you would a normal pancake, spreading the mixture out to a thin circle.
7. Cook for 2-3 minutes, until the edges begin to curl and then flip over and cook for another minute.
8. When the crepe has turned a lovely colour, transfer it to a warm plate or very low oven while you repeat with the rest of the mixture (make sure to keep stirring the batter often for the best results).
9.Quickly wilt the spinach and mix with the peppers, spooning the filling along the middle of each warm crepe. Top with some crumbled feta, fresh herbs, a good pinch of black pepper and a squeeze of lemon, before folding the sides over and digging in!

1. Chop and prepare the peppers and herbs and put to one side. 2. Place the flour and salt into a large bowl. 3. Whisk the egg together with 300ml water, before whisking both into the flour – in slowly to ensure you get a smooth, thin batter. 4. Leave to rest for 10 minutes (I promise it’s worth the wait!) and then whisk again. 5. Heat a large non stick frying pan over a high heat and a little coconut oil. 6. Pour a large ladleful of the mixture and tilt the pan quickly as you would a normal pancake, spreading the mixture out to a thin circle. 7. Cook for 2-3 minutes, until the edges begin to curl and then flip over and cook for another minute. 8. When the crepe has turned a lovely colour, transfer it to a warm plate or very low oven while you repeat with the rest of the mixture (make sure to keep stirring the batter often for the best results). 9.Quickly wilt the spinach and mix with the peppers, spooning the filling along the middle of each warm crepe. Top with some crumbled feta, fresh herbs, a good pinch of black pepper and a squeeze of lemon, before folding the sides over and digging in!

Nutrition Information

Per Serving:  Calories: 270; Total Fat: 12 g; Saturated Fat: 7 g; Monounsaturated Fat: 2 g; Polyunsaturated Fat: 1 g; Cholesterol: 80 mg; Sodium: 537 mg; Potassium: 436 mg; Carbohydrate: 32 g;  Fiber: 6 g; Sugar: 6 g; Protein: 13 g

Nutrition Bonus:
 Vitamin C: 138%; Vit A: 51%; Calcium: 24%; Iron: 19%
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