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Plant-based crêpes International
Healthy Recipes Vol. 2

stuffed with cannellini

beans and spinach Cooking Instructions

For the crêpes
● Put the chickpea flour, the all-purpose wheat flour, the pinch of salt and the olive oil in
a large mixing bowl.
Federica Rungger and Michael Kob ● Pour slowly the water in the mixture while continuing whisking, in order to obtain an
Nutritionist Biologist and MD even texture.
Division of Clinical Nutrition/ Bolzano Regional Hospital ● Heat a lightly oiled non-stick frying pan (of about 20 centimeters of diameter) on high
Italy heat. When the pan is hot, turn the heat on medium high. Scoop one quarter of the
Suitable for both people living with overweight and obesity, and following bariatric surgery batter in it and tilt the pan in a circular motion to distribute it evenly on the surface.
● Cook the crêpe for about 3 minutes on each side, until the bottom is light brown.
For the filling
● Mix the cooked and drained “Cannellini” beans, the cooked spinach and the water with
an immersion blender.
Preparation ● Season with salt and nutmeg.
● Spread the filling on the cooked crêpe and fold it twice in half.
Number of servings: 4
The size of the portion is conceived for people who have undertaken bariatric surgery, in
Time of preparation: 20 min case of overweight people, the portion can be doubled.
Nutritional Analysis
Source: CREA Centro Alimenti e Nutrizione, Food Nutrition Database.

Total
weight
Iron
Ingredients Ingredient used in Kcal Protein Fat Carbohydrate Sugars (mg) Calcium Fibre
(g)
(g)
(For 4 servings)
(g)
(g)
(mg)
(g)
For the crêpes recipe (g)
● 270 g (ml) of water Chickpea flour 90 324 18,8 5,6 42 3,6 4,4 40.5 12
● 90 g of chickpea flour All-purpose 30 102 3,2 0 22,8 0,4 0 4,8 0,4
● 30 g of all-purpose wheat flour wheat flour
● 5 g of extra virgin olive oil (1 teaspoon) Nutritional Facts Extra virgin 5 44,8 0 4,8 0 0 0 0 0
● One drop of seed oil to oil the frying (Per Serving): olive oil
pan ● Calories: 172,4 Kcal Cooked
● A pinch of salt ● Total Protein: 9,8 g “Cannellini” 200 182 13,2 2 20,8 0,4 4 78 9,2
beans
For the filling ● Carbohydrate: 22,2 g Cooked spinach 60 36,8 4 0,4 3,2 0,4 3,2 93,6 2
● 200 g of cooked “Cannellini” beans (or of wich sugars: 1,2 g
any other beans) ● Fat: 3,2 g Water 330 / / / / / / / /
● 60 g of cooked spinach ● Iron: 2,9 mg Total 715 689,6 39,2 12,8 88,8 4,8 11,6 216,9 23,6
● 60 g (ml) of water ● Calcium: 54,2 mg Additional information
● A pinch of salt and a pinch of nutmeg ● Fibre: 5,9 g Serving suggestions including side dishes (optional):
The crêpes can be eaten at room temperature or be heated:
NOTE: Simple 100% plant-based Mediterranean dish, balanced from a nutritional point of ● in a non-stick pan: 2 minutes for each side
view. These delicious crêpes are the ideal take-away dish, since they can be prepared in ● in an oven: preheated at 180°C/ 350°F for about 10 minutes
advance and consumed cold as well as hot. ● in a microwave: 700 Watt for 2-3 minutes

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