by Buffy Ellen 0 Comments

I know I get excited about a lot of food, especially the weekly recipes I share with you here. But this my friend is the real deal. I had a basic concept in mind when first making this recipe, but this was one of those moments where when the first forkful entered my mouth, I thought: eureka!! A mad foodie high. Think light, fluffy and tender crepes lovingly wrapped around the most amazing creamy mushroom mix, flavoured with punchy hints of garlic, shallot and thyme. The crepes are so easy to make, 15 minutes in total (after soaking the chickpeas the day before), and miraculously don’t fall apart or stick to the pan despite the absence of eggs and oil.

15 minutes SPINACH CREPES WITH CREAMY MUSHROOMW - vegan, dairy free, gluten free, egg free, healthy, low cal, high protein, easy, flavour packed, with sneaky greens, from begoodorganics.com

The mushroom blend, meanwhile, is a revelation on its own. In fact, by making this you really have two recipes in one – the crepes you can use the next day for lunch, spread with Creamy Cashew Aioli and whatever salad ingredients you have on hand. The mushrooms, on the other hand, are perfect for classic brunch fare (without the traditionally dairy-cream laden sauce) - layer them atop your favourite wholegrain toast (my latest being this lovely Five Seed Sourdough), and brunch is served. I guarantee you will fall in deep mad love with this creamy, crepey mushroomy creation; definitely one to put on your to do list this week!

15 minutes SPINACH CREPES WITH CREAMY MUSHROOMW - vegan, dairy free, gluten free, egg free, healthy, low cal, high protein, easy, flavour packed, with sneaky greens, from begoodorganics.com

In fact, these incredible crepes and mushrooms tick so many boxes, I’m going to have to literally list them out for you:
  • Flavoursome
  • Soft and tender
  • Creamy
  • Dairy and egg free
  • Naturally gluten free
  • High in iron
  • Protein packed
  • Sneaky veges (in the crepe and the filling)
  • Sprouted (making them highly bioavailable, easier to digest, with a greater protein and micronutrient content)
  • Kids will love them (Mila devoured every mouthful)
  • Adults do too (Mum snuck some of the filling and declared she’d happily accept the invite when these were next on the menu)
  • Light in energy density (ie calories)
  • Savoury (yet impossibly delicious, even for the hard-core sweet tooths amongst)
  • Perfect for breakfast, lunch or dinner
  • The crepes freeze beautifully
  • Multifunctional - the crepes can be used in place of wraps/bread for lunches, or as instant pizza bases; the mushrooms can be used on top of toast or baked potatoes.
  • The only downside – this recipe only makes four serves! Which I myself lamented after making it. So do make double. You will thank me afterwards.

    15 minutes SPINACH CREPES WITH CREAMY MUSHROOMW - vegan, dairy free, gluten free, egg free, healthy, low cal, high protein, easy, flavour packed, with sneaky greens, from begoodorganics.com

    The sensational superfood that is spinach

    Onto our nutritional tidbit of the week (because we can’t just be eating tasty food for no good reason). I’ve spoken in length about chickpeas before, which are such a fantastic addition to a plant-based diet, and not just in their whole/canned form. Magical mushrooms we have also covered, in this gorgeous Mushroom and Mozzarella Pizza here.

    So today let’s talk spinach. Popeye's favourite food has taken somewhat of a backseat the past few years, behind the current cool kid on the block, kale. But spinach is a superfood in its own right, in many more ways than one:

    • Incredible levels of vitamin K, which help to ensure adequate blood clotting (so when you graze your knee, or cut your leg whilst shaving, the blood cells can form a mesh barrier to stop you bleeding);
    • Amazing source of vitamin A, needed for optimal eye health, both for kiddies and as we move later into life and our eye function naturally begins to deteriorate;
    • High in folate, critical for fetal development in pregnant women, to avoid neural tube defects;
    • Good source of iron, especially important for women of all ages, who can often be low in this vital mineral;
    • Calcium, fiber, vitamin C and Bs also get a big tick too.
    • It’s also very low in calories, as well as being low GI meaning it helps keep your blood sugars stable.

    Finally, it grows ridiculously easily in your garden, so you can enjoy organic spinach almost year round, at very low cost. I highly recommend buying a few seedlings and popping them in your backyard as an upcoming weekend project!

    15 minutes SPINACH CREPES WITH CREAMY MUSHROOMW - vegan, dairy free, gluten free, egg free, healthy, low cal, high protein, easy, flavour packed, with sneaky greens, from begoodorganics.com

    One thing to consider with spinach is that it does contain high levels of oxalic acid, which can act as a nutrient-inhibitor and reduce the absorption of some key minerals. For this reason, it's a good idea to not always consume your spinach raw, but sometimes cook it lightly too. Doing so will reduce its oxalic acid content, whilst still retaining a large portion of its vitamin levels. This Spinach Crepe recipe does this beautifully, with our raw spinach leaves only being lightly pan-fried for a few minutes on each side. You can tell if you’ve retained nutrients by checking the colour – a brilliant bright green means most of your valuable vitamins are still largely intact.

    15 minutes SPINACH CREPES WITH CREAMY MUSHROOMW - vegan, dairy free, gluten free, egg free, healthy, low cal, high protein, easy, flavour packed, with sneaky greens, from begoodorganics.com

    These gorgeous crepes are so ridiculously tasty, I really hope you try them. Even if you’ve only ever made a sweet recipe from my blog, this one is worth you trying out! Give them a go, share your gorgeous green creations on Instagram (tag me @begoodorganics and #begoodorganics), and I can’t wait to hear what you think.

    I hope you have a relaxing and life-loving Sunday in store - til next week, stay happy and well.

    x Buffy-Ellen

    PS If you like this recipe, pin it on Pinterest, share it on Facebook or Twitter, or post it to Instagram. And if you're not already subscribed to my weekly recipe emails, make sure you do that here! My brand new YouTube channel is also now up and running – don’t miss my next video by subscribing here.

    Spinach Crepes with Creamy Mushrooms 

    15 minutes SPINACH CREPES WITH CREAMY MUSHROOMW - vegan, dairy free, gluten free, egg free, healthy, low cal, high protein, easy, flavour packed, with sneaky greens, from begoodorganics.com

    VeganVegetarianDairy FreeGluten FreeWheat FreeNut FreeSugar FreeSoy FreeContains Organic IngredientsCruelty Free

    Serves 4

    Takes 15 mins

    Make with

    Remember all of the blue linked items below can be ordered directly from our online store, simply click each link to add that item to your cart

    Always use certified organic, local and fairly traded ingredients wherever possible

    Spinach Crepes
    1 c dried chickpeas (soaked overnight)
    1 c spinach (packed, ~6 large leaves)
    2/3 c water
    1 tbsp tapioca flour/arrowroot/cornflour
    1 tsp baking powder
    1/2 tsp sea salt
    1 tbsp coconut oil

    Creamy Sauce
    1/2 c cashews (soaked 1-2 hours)
    3/4 c water
    1/2 shallot
    1/2 tsp sea salt

    Mushrooms
    1 tbsp coconut oil 
    1/2 shallot (thinly sliced)
    4 cloves garlic (sliced)
    5 c mixed mushrooms (sliced)
    1 tbsp fresh thyme
    Black pepper to taste

    c = 250ml cup, tbsp = 15ml tablespoon, tsp = 5ml teaspoon

    How to
    1. Chickpeas (1-3 days before) - cover in at least twice as much water and leave overnight. The next day, rinse and drain, then leave in a colander loosely covered in a tea towel or plate tipped to the side. Rinse and drain again that night and next morning, and continue for 1-2 days until small tails form.
    2. Crepes - blend your now sprouted chickpeas with remaining crepe ingredients until silky smooth.
    3. Heat the coconut oil in a pan on the lowest temperature possible, then pour in 1/2 c of batter per crepe, spreading the mix out carefully into a thin even circle with a spoon (to be about 3mm thick). Cook until bubbles appear and the mix begins to appear dry on top, then flip and repeat (about one minute on each side). Place in a stack on a plate and cover with a tea towel to keep soft and warm until you've made them all.
    4. Sauce - blend sauce ingredients in a high-speed blender until super creamy with no lumps, scraping down the sides if needs be.
    5. Mushrooms - panfry shallots and garlic in coconut oil on low for a few minutes, then add mushrooms for a few more minutes until they start to soften. Add sauce until it just begins to bubble then add thyme and take off the heat. 
    6. Place 1/4 of the mushroom mix on one half of each crepe (or 1/6th if using 1/3 cup sized crepes), then fold over and serve with a side salad of your choice. Sprinkle with extra cracked sea salt and black pepper, devour, and enjoy!
      Notes
      • The chickpeas in this recipe are sprouted. To do this, simply cover one cup of dried chickpeas in plenty of water and leave overnight. The next day, rinse and drain them, then leave in the colander covered in a tea towel. Rinse again that night and the next morning for a few days, until little tails begin to grow. At that point you're ready to go! You can also simply soak the chickpeas overnight and not wait for them to sprout, simply use the next day as above. Any questions on sprouting just ask me below!
      • You can also add an extra tablespoon or two of water if the mixture is looking very thick.
      • I've added baking powder to give these crepes a lovely fluffy texture, and tapioca flour (otherwise known as arrowroot) to help hold them together. Both are however not entirely critical, so if you don't have them on hand you can still make them without. You can also use cornflour in the same measure as the tapioca flour if you like.
      • Keep your pan on the lowest temperature possible when adding the batter, as this allows for spreading the crepes nice and thin (too hot, and they may stick).
      • Kale or silverbeet would also works nicely in these crepes, although the colour won't go as brilliantly green.
      • I highly (highly) recommend making double of this recipe - freeze any remaining crepes for a rainy day - you can then use them as wraps, tortillas, even pizza bases. The mushroom mix meanwhile is gorgeous on whole grain toast - so much flavour - garlic + shallot + thyme + mushrooms + creamy sauce = heaven.
      • You can easily make this recipe nut free by substituting the cashews in the sauce for sunflower seeds.
      • Shallots normally come in two sections - use the smaller half in the sauce, the larger half in the mushroom mix.
      • I've used a mix of mushrooms - white button, brown button and portobello - this gives the best spectrum of tastes, so just pick a mix of what you can find.
      • Do not be tempted to over cook your mushrooms - cook only until they are just softened, then pour the sauce straight in til it's heated then off. The last thing you want is soggy mushrooms, you still want some firmness and bite to them (remember how you hated mushrooms growing up? It's likely because they got the over-cook treatment).
      • These are also amazing cooked pancake style (about 5mm thick), and this is perfect if you're having a little difficulty making thin crepes.

      15 minutes SPINACH CREPES WITH CREAMY MUSHROOMW - vegan, dairy free, gluten free, egg free, healthy, low cal, high protein, easy, flavour packed, with sneaky greens, from begoodorganics.com

      15 minutes SPINACH CREPES WITH CREAMY MUSHROOMW - vegan, dairy free, gluten free, egg free, healthy, low cal, high protein, easy, flavour packed, with sneaky greens, from begoodorganics.com



      Buffy Ellen
      Buffy Ellen

      Author

      Buffy is the founder of Be Good Organics, and loves creating delicious yet simple plant-based whole foods recipes. Buffy also oversees our Be Good Organics online store, full of plant based goodies that she personally uses and loves. Sign up for our newsletter below to be the first to receive her weekly recipes.




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