Gluten-free wraps

Ingredients

• 100 gbuckwheat flour
• 100 gchickpea flour
• 1egg
• 300 mlwater
• 1 pinchsalt
• to tastedried herbs, such as oregano, thyme or basil

Instructions

1. 1

   Mix the batter

   Put both flours, the salt and dried herbs in a mixing bowl. Whisk in the water and egg until combined, or mix them together in a food processor.

2. 2

   Cook the wraps

   Heat a good non-stick pan and cook the batter in thin layers to make the wraps. Keep them thin for a crisp result.

3. 3

   Serve warm

   Serve the wraps warm on flat plates. If making chicken wraps, fry the chicken and bell pepper while the wraps cook so you can serve them straight away; add cheese, lettuce and avocado to serve.

What are gluten-free wraps?

Wraps are thin, flexible flatbreads used to hold fillings, and this version uses buckwheat and chickpea flour instead of wheat. The recipe is inspired by Mexican-style filled wraps and quesadillas, though its batter-based method is closer to a simple savoury pancake.

Buckwheat brings an earthy flavour, while chickpea flour adds a gently savoury note. Cooking the batter in thin layers helps the wraps cook through and gives their edges a chance to crisp.

Nutrition and macros by portion

The nutrition label shows one serving as written: 134 calories, 7g protein, 21g carbs, 3g fat.

The flour blend supplies most of the carbohydrates and fibre, while chickpea flour and the egg contribute much of the protein. The egg also provides most of the fat; serve a wrap with plenty of lettuce and other vegetables for a more balanced plate.

Choosing the flours

Buckwheat flour: it gives the wraps their distinctive flavour and forms half of the flour blend. Whisk it thoroughly with the chickpea flour so the batter is evenly mixed.

Chickpea flour: this adds a savoury taste and helps make the wraps satisfying. Both flours are gluten-free, but check their packaging if you need to avoid gluten completely.

Getting the batter right

Add the water and egg to the dry ingredients and whisk until combined, or use a food processor as suggested. The recipe does not specify a resting time, so you can cook the batter once it is mixed.

Herbs: dried oregano, thyme or basil are suggested, with the amount left to taste. Start with a little if you want the flour flavours to remain prominent.

Cooking thin wraps

Pan choice: use a good non-stick pan to make the wraps easier to cook and turn. The method gives no heat setting or cooking time, so use moderate heat and watch each wrap as it cooks.

Thin layers: spread the batter in a thin layer for a crisper result. A thick layer will take longer to cook through and be less like a flexible wrap.

When they are ready

Look for a wrap that has set enough to lift from the pan, with lightly crisp edges. The recipe does not give a precise doneness time, so use its texture rather than a fixed number of minutes as your guide.

Serve them warm, when they are easiest to fill and enjoy. If preparing chicken and bell pepper for the filling, the method suggests frying them while the wraps cook.

Filling and serving ideas

For a fuller meal, serve the wraps with chicken and bell pepper, then add cheese, lettuce and avocado. You can also fill them for quesadillas or keep things simple with hummus and lettuce.

Keep the fillings ready before you start assembling, especially if you want to serve the wraps straight from the pan. Avoid overfilling, which can make a thin wrap harder to fold.

Recipe notes & tips

• Whisk the dry ingredients together before adding the water and egg.
• Use a good non-stick pan, as specified in the method.
• Cook the batter in thin layers for crispier wraps.
• Keep an eye on each wrap because no cooking time is specified.
• Prepare any chicken and bell pepper filling while the wraps cook.
• Serve the wraps warm for the best texture.

Variations

• Herb blend: use oregano, thyme or basil, or combine them to taste.
• Chicken filling: add fried chicken and bell pepper for a more substantial wrap.
• Quesadilla-style: use the wraps as the base for a quesadilla.
• Hummus snack: fill or serve a wrap with hummus and lettuce.
• Fresh toppings: add cheese, lettuce and avocado when serving.

Common mistakes to avoid

• Thick batter layer: the wrap may be less crisp and slower to cook, so spread it thinly.
• Poor pan surface: the wrap can be difficult to lift, so choose a good non-stick pan.
• Uneven mixing: lumps can leave the batter inconsistent, so whisk the flours and liquids well.
• Serving them cold: the wraps are best warm, so serve soon after cooking.
• Overfilling: too much filling can make a wrap awkward to fold, so add it sparingly.

How to store

Cool leftover wraps, stack them with baking paper between them and store in an airtight container in the fridge for up to 3 days. Reheat briefly in a non-stick pan until warm.

Frequently asked questions