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Spinach Buckwheat Wraps | Cooked | Oil-Free

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These wraps are surprisingly easy to make and require only 4 ingredients (water and salt included!) They are gluten-free, nut-free, oil-free, durable, can handle any wrap-job you can throw at them, nutritious, and tastes= really good. They are very low on the glycemic index,  which means that the carbohydrate content is absorbed slowly into the bloodstream, providing your body with a steady flow of energy.

vegan gluten-free oil-free spinach buckwheat wraps

As the title indicates, I used spinach in the recipe. I never pass up an opportunity to sneak veggies into a recipe. I enjoy spinach, but it’s not my favorite vegetable to eat all by itself. Over the years I have increased my love for it by discovering baby spinach. As the name implies, it is standard spinach leaves that are harvested when they are young and tender. It is typically harvested when the leaves are approximately 1 to 1 1/2 inches in diameter, which gives it a delicate flavor and texture. I find that it has almost a sweet taste in comparison with mature, fully formed spinach leaves.

If you are wondering if these wraps taste like spinach, the answer is… sorta, maybe, a tiny bit — shrugs.  On their own, they do have a very light and green taste but when you load it full of other veggies, hummus, vegan cheese, etc. you won’t detect it one bit. Surprisingly I found that I really enjoyed the wraps rolled up and eaten as-is. In fact, I spent over nine hours mowing the fields and these wraps were my go-to snack as I headed out into the fields.

vegan gluten-free oil-free spinach buckwheat wraps

Tips and Techniques

P.S. The filling in the wraps photographed here is my oil-free, fat-free, nut-free Chunky Potato Salad. That may sound like an odd filling for a sandwich wrap, but trust me, it was perfect. I also layered in some fresh baby arugula and spinach greens. Enjoy! blessings, amie sue

vegan gluten-free oil-free spinach buckwheat wrapsIngredients

Yields 9 wraps (1/2 cup batter each)


Soaking the Buckwheat

  1. Place the buckwheat in a glass bowl with 3 cups of water, along with 2 Tbsp of raw apple cider vinegar or lemon juice.
  2. Let it soak for 2-8 hours on the countertop.
  3. When ready to use, drain, and rinse the buckwheat thoroughly.

Assembly and Cooking

  1. Place the spinach, water, and salt in the blender, and blend on high until the mixture is smooth.
  2. Add the soaked/drained/rinsed buckwheat and blend it until smooth and creamy.
  3. Preheat a nonstick pan or griddle to medium-high. If using a pancake griddle, set to 400 degrees (F).
  4. Pour 1/2 cup of batter into the center of the pan, using the bottom of the measuring cup to spread the batter to about 8-9″. Use a light hand and don’t drag the bottom of the measuring cup on the cooking surface as this will gum up the batter.
    • Make sure that you spread the batter evenly on the pan so it cooks evenly. Based on the thickness or thinness of the wrap, the cooking time can vary.
  5. Cook the first side for approximately 2 minutes.
    • While cooking on the first side, it goes from lime green to a darker green when ready to flip. This process takes 2 minutes.
    • The edges also start to lift slightly when it nears flipping time.
  6. Cook on the second side for 2 minutes.
    • Once fully cooked, the first side remains a vibrant green, whereas the second side is a lighter pale green.
  7. Once the wraps are done cooking, transfer them to a cooling rack, covering them with a clean kitchen towel.
  8. After they have fully cooled, store them in an airtight container with parchment paper in between each wrap to prevent sticking.
  9. Store in the fridge for 5 or more days.

6 thoughts on “Spinach Buckwheat Wraps | Cooked | Oil-Free

  1. DardaMae says:

    If you cut these in fourths or sixths then Slowly baked them, would they be like chips?

    • amie-sue says:

      Good morning DardaMae,

      I haven’t tried it so I am not sure… sounds like a fun experiment though. When I get some more spinach I will give it a try but if you beat me to it, keep me posted. blessings, amie sue

  2. atouchofraw says:

    Can this be made as a raw wrap and what about my beetroot wrap? I’m still waiting for a recipe..(she smiles)

    • amie-sue says:

      Good morning,

      I haven’t tested it raw and all recipe requests are in a queue to be worked on as I can. :) I have a beetroot root version (cooked) in the works from a while back so once I get there I will surely post it! blessings, amie sue

  3. jdjacobson says:

    Hey Amie-Sue,

    I see in the assembly instructions to add Dill and Caraway seeds (#3), but cannot see measurements for these in the recipe. I’m assuming this is an error.


    • amie-sue says:

      Good morning Joel,

      That was totally my mistake. I didn’t add caraway or dill this particular recipe. I removed #3 from the preparation section. Thanks for letting me know. blessings, Jamie sue

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