Are you also fond of crepes? I like them a lot but guys, between eggs, butter and milk, the calories grow out of all proportion!
But don't worry: I propose you some super 100% vegetable crepes!
To prepare them we will make a sort of batter with chickpea flour and water. To flavor them, we will instead use a vegetable ragout prepared with seitan.
The bechamel? We will also prepare the vegetable béchamel, with soy milk and of course without the use of butter. Let's roll up our sleeves and prepare an alternative lunch
Video of the Recipe
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Identity Card of the Recipe
- 119 KCal Calories per serving
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Ingrediants
For about 6 crepes
- 450 ml of water
- 150 g of chickpea flour
- 2 tablespoons of extra virgin olive oil
- half a teaspoon of salt
For the sauce
- 300 g of seitan ragout
For the vegetable béchamel
- 350 ml of soy milk
- 35 g of white flour of type 00
- 1 pinch of salt
- 1 grated nutmeg
Materials Needed
- Large bowl
- Whip
- Ladle
- Stone or non-stick pan
- Platter
- Pyrex dish
- Casserole for the bechamel
- Nutmeg grater
- Transparent film
Preparation
- Prepare the batter for the crepes by mixing water, chickpea flour, salt and a drop of extra virgin olive oil with a whisk.
- Let the batter rest for a couple of hours, covering the bowl with cling film.
- Meanwhile, prepare the vegetable béchamel. Pour the soy milk (preferably homemade) into a saucepan, then melt the sifted white flour in it with a whisk. Season with salt and grate a little nutmeg to taste. Bring everything to the heat while continuing to mix until the right consistency is reached.
- Prepare the seitan ragù following the instructions given in this video.
Please note
These crepes were proposed with the stuffing of seitan ragù. Those who wish can still fill the crepes with any other type of sauce, such as asparagus sauce or pea sauce.- Prepare the crepes. Heat a pan and grease it with a drop of oil. At this point, pour a ladle of batter and cook the "omelette" for a couple of minutes, turning it on both sides. To facilitate cooking (and to prevent the crepe from breaking) it is recommended to turn it only when the typical crispy crust has formed on the base.
- Proceed in this way until all the batter is used up.
- Fill the chickpea crepes with a spoonful of bechamel sauce without butter and a little filling (seitan ragout). Fan the crepe or roll it up like a cannelloni.
- Spread a spoonful of béchamel without butter on the base of a pyrex tray, then place the crepes on top, avoiding overlapping them.
- Cover the crepes again with the béchamel and finish with the seitan sauce.
- Bake the crepes in a preheated oven at 180 ° C for 20 minutes, until a crispy crust has formed.
- The chickpea crepes are ready to be served.
Alice's comment - PersonalCooker
These crepes have nothing to envy to the original version. And they are also free of cholesterol and lactose.I must admit that these crepes are so good that they surprised me too! I have proposed them to you with the seitan sauce, but of course you can customize them as you like: they are excellent with mushrooms, asparagus, tofu, artichokes and much more (they are even good desserts with jam ).Nutritional values and Health Comment on the recipe
The Vegetable Crepes with Seitan Ragout are a first course without eggs and ingredients of animal origin, therefore without cholesterol, which is why they are suitable both for vegan and vegetarian diets, and for those against hypercholesterolemia. The proteins are mutually compensated, so they reach a high biological value. The Vegetable Crepes with Seitan Ragout have a moderate energy intake and the average portion could be between 200g and 250g (240-300kcal).
The nutritional values relating to the accidental composition are not available.
