Buckwheat Enchiladas

A hearty vegetarian dinner that can be prepped ahead. These ‘enchiladas’ are a good vehicle for leftovers - use the ingredients we have listed her...e, replace them with your favourite vegetables, or add some leftover chicken from your Sunday roast. Buckwheat is a gluten-free pseudo-grain. Often eaten as pancakes, we think buckwheat crepes make a great alternative to tortillas in this twist on enchiladas. Read more A hearty vegetarian dinner that can be prepped ahead. These ‘enchiladas’ are a good vehicle for leftovers - use the ingredients we have listed here, replace them with your favourite vegetables, or add some leftover chicken from your Sunday roast. Buckwheat is a gluten-free pseudo-grain. Often eaten as pancakes, we think buckwheat crepes make a great alternative to tortillas in this twist on enchiladas.

Prep time
30 minutes
Cook time
20 minutes
FREEZER FRIENDLY
Yes
SHELF LIFE
3 days
Why is this healthy?
Plant
points
High
protein
High
fibre
Prebiotics
Herbs &
spices
Diet
Vegetarian
Contains
Dairy, Eggs, Grains, Soy
Ingredients
Serves 6
For the crepes
buckwheat flour
eggs
milk (dairy)
Swaps: milk (plantbased)
full fat
sea salt
fine
butter
for frying
For the topping
red onion
Swaps: shallot, white onion
finely sliced
garlic cloves
minced
tomato puree
cayenne pepper
use less or more according to your taste
cumin (ground)
oregano (dried)
cinnamon (ground)
red pepper
finely sliced
drained and rinsed
extra firm tofu
drained well and finely chopped or crumbled
passata
Swaps: chopped tomatoes (can)
water
coriander
Swaps: parsley
cheddar cheese
Swaps: mozzarella cheese
grated
Why is this healthy?
Plant
points
High
protein
High
fibre
Prebiotics
Herbs &
spices

NUTRITION PER SERVING (Read more)

447kcal
Calories
25g
Protein
20g
Total Fat
45g
Carbs
10g
Fibre
13g
Sugars
494mg
Calcium
38%
 
6mg
Iron
32%
 
180mg
Magnesium
43%
 
489mg
Phosporus
39%
 
1118mg
Potassium
24%
 
396mg
Sodium
17%
 
4mg
Zinc
34%
 
1mg
Copper
64%
 
0mg
Vitamin B1
36%
 
1mg
Vitamin B2
42%
 
4mg
Vitamin B3
25%
 
1mg
Vitamin B6
40%
 
161mcg
Vitamin B9
40%
 
312mcg
Vitamin A
35%
 
1mcg
Vitamin B12
36%
 
81mg
Vitamin C
90%
 
1mcg
Vitamin D
7%
 
4mg
Vitamin E
25%
 
34mcg
Vitamin K
29%
 
Calories: 447kcal; Protein: 25g; Total Fat: 20g; Carbs: 45g; Fibre: 10g; Sugars: 13g; Calcium: 494mg (38%); Iron: 6mg (32%); Magnesium: 180mg (43%); Phosporus: 489mg (39%); Potassium: 1118mg (24%); Sodium: 396mg (17%); Zinc: 4mg (34%); Copper: 1mg (64%); Vitamin B1: 0mg (36%); Vitamin B2: 1mg (42%); Vitamin B3: 4mg (25%); Vitamin B6: 1mg (40%); Vitamin B9: 161mcg (40%); Vitamin A: 312mcg (35%); Vitamin B12: 1mcg (36%); Vitamin C: 81mg (90%); Vitamin D: 1mcg (7%); Vitamin E: 4mg (25%); Vitamin K: 34mcg (29%)
Show more

Notes

Freezing Instructions: Assemble the dish. Before baking, allow to cool, wrap well, and place into the freezer for up to 3 months. Allow to defrost overnight in the refrigerator then sit out on the counter for 30 minutes to lose fridge chill before baking as usual.
This recipe makes more crepes than you will need for the enchiladas. Use the extra as wraps, or eat for breakfast the following day.
Alternatives:
dairy milk - plant-based milk
egg - flax egg (make by mixing 1 tbsp milled flax with 3 tbsp water, rest for 10-15 minutes to thicken)
cheddar cheese - mozzarella, edam, plant-based alternative
Instead of making crepes, you could use shop-bought wholemeal wraps or corn tortillas.

Why is this healthy?
Plant
points
High
protein
High
fibre
Prebiotics
Herbs &
spices
Diet
Vegetarian
Contains
Dairy, Eggs, Grains, Soy
Ingredients
Serves 6
For the crepes
buckwheat flour
eggs
milk (dairy)
Swaps: milk (plantbased)
full fat
sea salt
fine
butter
for frying
For the topping
red onion
Swaps: shallot, white onion
finely sliced
garlic cloves
minced
tomato puree
cayenne pepper
use less or more according to your taste
cumin (ground)
oregano (dried)
cinnamon (ground)
red pepper
finely sliced
drained and rinsed
extra firm tofu
drained well and finely chopped or crumbled
passata
Swaps: chopped tomatoes (can)
water
coriander
Swaps: parsley
cheddar cheese
Swaps: mozzarella cheese
grated

Ingredients

Serves 6
For the crepes
buckwheat flour
eggs
milk (dairy)
Swaps: milk (plantbased)
full fat
sea salt
fine
butter
for frying
For the topping
red onion
Swaps: shallot, white onion
finely sliced
garlic cloves
minced
tomato puree
cayenne pepper
use less or more according to your taste
cumin (ground)
oregano (dried)
cinnamon (ground)
red pepper
finely sliced
drained and rinsed
extra firm tofu
drained well and finely chopped or crumbled
passata
Swaps: chopped tomatoes (can)
water
coriander
Swaps: parsley
cheddar cheese
Swaps: mozzarella cheese
grated

Method

Your notes

1

Gather and prepare your ingredients.

2

Place all ingredients for the crepes into a bowl and whisk to combine. Make sure the egg is fully incorporated. Set aside to rest for at least 20 minutes. Allowing the batter to rest yields a sturdier pancake.

3

When you are ready to cook, heat butter or oil in a frying pan over medium-high heat. Add a ladle of batter and swirl around the pan, ensuring it is evenly covered. Cook for 2-3 minutes, until the edges are beginning to curl away and turn golden brown. You will see small holes appear in the surface. Flip, and cook for 1-2 minutes on the other side. Remove onto a wire rack to cool. Repeat until you have used up all the batter. We used a US 1/3 cup measure as a ladle.

4

Preheat the oven to 190°C/170°C fan. Heat the olive oil in a frying pan over medium-high heat. Add the onion with a sprinkle of salt and pepper. Cook, stirring often for 3-4 minutes, until softened. Add the garlic, tomato puree and spices and cook for a further 2-3 minutes, until darkened and fragrant. Then add the peppers and cook for a further 4-5 minutes until softened.

5

Add the black beans, tofu, tomato passata and water. Bring to a gentle simmer and cook for 8-10 minutes, until darkened and reduced. Stir through the spinach and most of the coriander. Cook for a further minute, just until the leaves are wilted. Reserve some coriander for garnish.

6

Fill each buckwheat crepe with vegetables. Use a slotted spoon for this to ensure the crepes are filled with vegetables, and you have enough sauce left for topping.

7

One by one, roll up and place seam side down in a 16x21 cm baking dish. Leave several spoonfuls of sauce in the pan for topping. Ladle the remaining sauce over the top, sprinkle with cheese and bake for 20 minutes until golden brown and bubbling.

8

Allow to cool for 5 minutes.Sprinkle with the remaining coriander before serving

Notes

Freezing Instructions: Assemble the dish. Before baking, allow to cool, wrap well, and place into the freezer for up to 3 months. Allow to defrost overnight in the refrigerator then sit out on the counter for 30 minutes to lose fridge chill before baking as usual.
This recipe makes more crepes than you will need for the enchiladas. Use the extra as wraps, or eat for breakfast the following day.
Alternatives:
dairy milk - plant-based milk
egg - flax egg (make by mixing 1 tbsp milled flax with 3 tbsp water, rest for 10-15 minutes to thicken)
cheddar cheese - mozzarella, edam, plant-based alternative
Instead of making crepes, you could use shop-bought wholemeal wraps or corn tortillas.

Sign up today to unlock this recipe and 800+ others
Join 1000s of others who are already learning how to achieve their health goals

Related recipes for you

© 2025 The Doctor's Kitchen