GLUTEN FREE BUCKWHEAT BREAKFAST WRAP WITH BOMBAY BEANS & AVOCADO

When you’re searching for a healthy, sugar-free breakfast bursting with gluten-free goodness, this avocado and homemade baked bean topped buckwheat wrap breakfast made with Rude Health organic sprouted buckwheat flour is your new best friend…

Buckwheat Wrap with Avocado and Bombay Beans 

I could probably just delete the other 5% of babble on this website and leave it 100% dedicated to worshipping fruity, almond milk drenched oaty breakfasts. Overnight oats, granola, hot porridge – all totally my jam before 10am. Or at lunchtime actually. And often at 10pm as an oaty nutritious night-cap. It’s an addiction which I have no plans to overcome. But sometimes you need to go savoury. Like when I was planning a ‘Spice & Ice’ themed yoga brunch and realised that a savoury dish was essential to really let some spice shine through on the plate.

As soon as breakfast goes savoury however, bread seems to take centre stage. I try to avoid gluten, just because it slows me down and makes me feel slugglish, so this is a brekkie recipe for anyone who has fallen out of love with eggs on toast, and trying to convince their tums that they’re better off without bacon sandwiches.

Buckwheat Wrap with Avocado and Bombay Beans

It still packs tonnes of flavour, with the updated spicy take on homemade baked beans. but it also delivers in equal measures with bags of nutrition. Not just from the obviously obligatory helping of avocado, but also from the buckwheat wrap which gluten-free and but also full of hidden nutrients, made from the best Rude Health sprouted buckwheat flour.

WHY IS THIS SO GOOD FOR ME?

I’ll leave it to the experts at Rude Health to describe why sprouted buckwheat is so damn awesome:

Buckwheat is a pseudo-grain that is gluten-free and more closely related to rhubarb than to wheat. We sprout the buckwheat grain so it comes to life and releases its vital nutrients. Enzyme activity breaks down inhibitors, transforming and multiplying nutrients into their more easily digestible forms.

Buckwheat and Avocado Wrap
GLUTEN FREE BUCKWHEAT BREAKFAST WRAP WITH AVOCADO AND BOMBAY BEANS
Print Recipe
Servings Prep Time
4 people 15 minutes
Cook Time
20 minutes
Servings Prep Time
4 people 15 minutes
Cook Time
20 minutes
Buckwheat and Avocado Wrap
GLUTEN FREE BUCKWHEAT BREAKFAST WRAP WITH AVOCADO AND BOMBAY BEANS
Print Recipe
Servings Prep Time
4 people 15 minutes
Cook Time
20 minutes
Servings Prep Time
4 people 15 minutes
Cook Time
20 minutes
Ingredients
FOR THE WRAP
FOR THE BEANS
FOR THE AVOCADO SMASH
Servings: people
Instructions
  1. First, prep your wrap mixture - putting all the ingredients in a bowl, whisking it up and leaving it to absorb and soak up. You want quite a runny batter mixture, so if you think you need more water then go for it. Leave this to sit for about 15 minutes while you make your beans.
  2. For the beans, start off by lightly frying the onion and garlic in a pan until the onion is translucent. Then add the pepper, finely chopped, and cook until that goes a little soft. Next add the dry spices and the finely chopped fresh chilli, and cook these for 5 minutes before adding the beans. Careful not to burn the spices as it will make your kitchen smell and will burn the insides of your nostrils!
  3. Drain the beans and then add them to the pan, along with the tomatoes, the tomato puree and all of the other ingredients apart from the fresh coriander which will be added last. If you'd like your beans to have quite a sweet kick, then add some raisins, then leave to cook on the hob for about 10-15 minutes until everything is reducing and looking like a rich sauce. Add water if it's a bit too dry.
  4. While this is cooking, you can start cooking your wraps. You want to use a hot non-stick pan and a couple of drops of coconut oil per wrap. Pour about half a ladel-ful of the mixture into the pan per wrap, and cook for at least 3-5 minutes per side, making sure the heat isn't too high. I usually wait for the top to start cooking through slightly, before flipping over to cook the other side.
  5. Stack them up on a plate as they cook and cover with a clean cloth - the steam will help them all to go soft rather than crisping up.
  6. Finally turn the heat off the beans and add the chopped coriander to the pan. Then smash up the avocado with the lime and seasoning.
  7. All you need to do now is serve everything up, with a bit of rocket or salad on the side if you fancy, plus a sprinkling of seeds and chilli flakes to make your plate look even more beautiful!
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