Buckwheat Wrap: 5 Main Ingredients (Dairy & Gluten-Free)

Quick gluten-free buckwheat flour wrap (5 main ingredients) that is perfect for healthy lunch or as a comforting weeknight dinner!

5-ingredient Buckwheat Wrap by HealthyLaura Food Photography. HealthyLaura @healthylauracom gluten-free, gluten-free buckwheat recipes, wrap recipes, wrap recipes, tahini, paleo chocolate recipe, yummy paleo, gluten-free healthy recipes, gluten-free wrap, buckwheat wrap, buckwheat snack, buckwheat lunch. #glutenfreewrap #glutenfreewraprecipe #healthywrap #cleaneatingwrap

Buckwheat “god”, thank you!

To begin, I need to thank the buckwheat “god” because this ingredient is just pure gold! As a result, it seems like I have been looking for a wrap alternative for quite some time.

Quinoa wraps with Lettuce & Avocado by Healthy Laura Food Photography. HealthyLaura @healthylauracom turmeric Vegan quinoa Lettuce wraps, Avocado recipe, avocado lunch, dairy free recipes vegan, quick quinoa vegan, easy vegan wrap, gluten-free wrap, weight watchers. #vegancomfort #veganquinoa #quinoavegan #quinoawrap

Another wrap alternative here

Yes, lettuce wraps are a great way to enjoy a wrap. Especially, in the summertime.

Quick Basic Buckwheat Wrap by HealthyLaura Food Photography. HealthyLaura @healthylauracom gluten-free, gluten-free buckwheat recipes, wrap recipes, wrap recipes, tahini, paleo chocolate recipe, yummy paleo, gluten-free healthy recipes, gluten-free wrap, buckwheat wrap, buckwheat snack, buckwheat lunch. #glutenfreewrap #glutenfreewraprecipe #healthywrap #cleaneatingwrap

My kind of comfort! Anoyying Belly + Buckwheat Wrap 😍

However, sometimes I’m craving something more comforting. Therefore, somehow all the wraps I can buy from the store makes me a belly ache. My digestive system is just moody. Annoying. I know. That’s why my only solution was to find a great alternative.

Homemade Buckwheat Wrap Recipe by HealthyLaura Food Photography. HealthyLaura @healthylauracom gluten-free, gluten-free buckwheat recipes, wrap recipes, wrap recipes, tahini, paleo chocolate recipe, yummy paleo, gluten-free healthy recipes, gluten-free wrap, buckwheat wrap, buckwheat snack, buckwheat lunch. #glutenfreewrap #glutenfreewraprecipe #healthywrap #cleaneatingwrap

Buckwheat? Seed vs Grain?

Why buckwheat? It’s one of the healthiest gluten-free ingredients. Even though some people say it’s a grain, it is a SEED. That’s why many people who are sensitive to grains can still enjoy buckwheat. My body is quite sensitive to all the grains. Still, buckwheat works perfectly for me! Therefore, even oats make me bloated, but some grains that are considered as seeds (such as quinoa, millet, and buckwheat) are suitable for me!

Buckwheat Wrap by HealthyLaura Food Photography. HealthyLaura @healthylauracom gluten-free, gluten-free buckwheat recipes, wrap recipes, wrap recipes, tahini, paleo chocolate recipe, yummy paleo, gluten-free healthy recipes, gluten-free wrap, buckwheat wrap, buckwheat snack, buckwheat lunch. #glutenfreewrap #glutenfreewraprecipe #healthywrap #cleaneatingwrap

Gluten-Free Buckwheat Wrap

 3 medium wraps

Preparation: 5 minutes (+ 10 minutes waiting time)

Cooking time: 5 minutes

Ready: 20 minutes

Nutritional information (per one wrap, without filling): 130 kcal, Protein: 4,3 g, Net Carbs: 10,9 g, Fat: 7,3 g

For the Buckwheat Wrap:
  • 50 g buckwheat flour (choose raw flour if you would like to get more neutral flavor)
  • 1 large egg
  • 1 clove minced garlic
  • Seasoning: about 1/4 tsp salt, 1/4 tsp chili, 1/4 tsp oregano
  • 1 tsp olive oil (+ some for greasing the pan (you can use coconut butter as well)
  • 100 ml (about 2/3 cup) almond milk (unsweetened) or any other nut milk
Optional Filling:
  • 1 diced avocado
  • 1 medium diced tomato
  • pink Himalayan salt
  • 1 tbsp lime juice
  • 1 minced garlic
  • 3 handfuls of rocket leaves or other salad leaves
  • Roasted chickpeas:
    • 100 g (3,5 oz) chickpeas (cans)
    • 1 tsp coconut butter
    • Seasoning: dry paprika, turmeric powder, pink Himalayan salt, black pepper
Instructions:
  1. Whisk together buckwheat flour, egg, and all the seasoning ingredients. Add almond milk little by little. Add some olive oil and let the mixture stand at room temperature about 10-15 minutes.
  2. While the buckwheat mixture is resting, make the filling. Mix diced avocado, tomatoes, lime juice, and garlic. Season with salt. Set aside.
  3. Roast the chickpeas:
    1. Preheat the oven to 200° C/ 392° F.
    2. Rinse & dry the chickpeas under running water. (Remove the chickpeas skin that comes off while drying them. I try to remove all the skin since my body reacts better when I remove the skin.).
    3. Roast the chickpeas with coconut butter about 20 minutes in total in the oven. After 15 minutes shake the pan and season the chickpeas with turmeric, paprika, salt, and pepper (otherwise paprika might burn).
  4. Grease the non-stick pan with a little bit of oil (use only one teardrop) in medium heat. Pour about 4 tbsp of batter and move around your pan to get a thin layer.
  5. Cook the “wraps” a few minutes on each side (the key is not to touch it at the beginning, and you can turn it once it stays together). Repeat the process with the rest of the batter.
  6. Serve the wraps with your avocado mixture, salad leaves, and roasted chickpeas.

Buckwheat Wrap by HealthyLaura Food Photography. HealthyLaura @healthylauracom gluten-free, gluten-free buckwheat recipes, wrap recipes, wrap recipes, tahini, paleo chocolate recipe, yummy paleo, gluten-free healthy recipes, gluten-free wrap, buckwheat wrap, buckwheat snack, buckwheat lunch. #glutenfreewrap #glutenfreewraprecipe #healthywrap #cleaneatingwrap

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