Buckwheat Crêpe, also known as Phapar Ko Roti or Ghoken, is a beloved staple of the Thakali community in Nepal. Buckwheat is a highly versatile crop that grows effortlessly in low fertility soil, making it a common staple in Nepal's highlands and lowlands. The crêpes have an unusual earthy and citrus taste with a delightful crispy texture whilst being soft and fluffy in the centre. This is a wholesome dish that is easy to make at home. With these detailed instructions, you can prepare perfectly cooked pancakes every time. Enjoy them for breakfast, lunch, or dinner, accompanied by your favourite Nepali sides that compliment the buckwheat flavour perfectly!
Jump to RecipeWhat is Buckwheat?
Buckwheat flour is a healthy and delicious alternative to traditional wheat flour. It is a gluten-free flour that is made by grinding the seeds of the buckwheat plant into a fine powder. In Nepal, buckwheat flour has been a staple ingredient for centuries, especially in the mountainous regions where other grains do not grow as well.
Traditionally, buckwheat flour was seen as food for the poor because it was cheaper than other grains like wheat and rice. However, in recent years, buckwheat flour has gained popularity as a healthy alternative to wheat flour. It is gluten-free, high in fiber, and contains essential minerals like iron and magnesium. As more people become aware of its health benefits, buckwheat flour is increasingly being used in Nepalese cuisine as well as in international dishes.
One of the main health benefits of buckwheat flour is its high fiber content, which can help improve digestion, reduce cholesterol levels and regulate blood sugar levels. It is also an excellent source of plant-based protein, vitamins and minerals, such as iron, magnesium, and zinc.
How do Nepali people eat Phapar Ko Roti?
Phapar ko rotis are often served with a variety of sides, including daal, curry, and achar, depending on the occasion and personal preference. These Buckwheat crepes are enjoyed throughout the day in Nepal and are a staple dish in Thakali households. They are a popular breakfast food, a hearty main meal with a side dish, or a snack in between meals.
Tips and Pearls
- Use good quality buckwheat flour that is fresh and free of any impurities. Look for flour that has a light grey colour and smells nutty and earthy.
- Slowly add water to the flour while whisking, to ensure that the batter is smooth and free of lumps. Use a fork or whisk to whisk the batter thoroughly.
- Let the batter rest for at least 5-10 minutes, which will give it time to hydrate fully and become lighter and fluffier.
- Preheat the pan over medium heat for a few minutes before adding the batter. This will help ensure that the crepes cook evenly.
- Cook the pancakes on medium heat to ensure that they cook evenly and do not burn. If the pan is too hot, the pancakes will brown too quickly on the outside but remain raw on the inside.
Suggested Alterations
- Sweet version: To turn this into a sweet dessert crêpe follow this recipe to make a ginger cinnamon buckwheat pancake.
Buckwheat Crêpe (PHAPAR KO ROTI) फापरको रोटि
Ingredients
- 2 cups Buckwheat flour
- 2 cups water
- 2 tablespoon Ghiu (clarified butter/ ghee)
- ½ teaspoon Cumin powder
- ½ teaspoon Salt
Instructions
Preparing the Batter
- Place the buckwheat flour in a large mixing bowl and
- Add the salt and cumin powder
- Slowly add water in small amounts at a time and mix as you go.
- Beat the mixture thoroughly using a whisk or a fork until it forms a thick, smooth batter that has a consistency you can pour. Make sure to break down and any lumps. If it is too thick add more water, if too thin add more buckwheat flour.
- Allow the batter to rest for about 5-10 minutes. This resting time will give the batter a chance to hydrate, ensuring that the pancakes will be light and fluff on the inside.
Cooking the Crêpe/ Roti
- Heat a non-stick pan or a cast-iron pan over medium heat.
- Grease the pan lightly with ghiu (clarified butter).
- Once the pan is hot enough, add a ladle of the batter to the centre of the pan.
- Spread the batter evenly in a circular motion using the back of the ladle to create a circular shape and an even thickness.
- You can cook the crêpe with or without a lid. If using a lid, cover the pan and let it cook for a minute or so until the top layer of the pancake changes colour and becomes firm.
- Using a spatula, carefully flip the pancake over and let it cook on the other side for another 2-3 minutes.
- Repeat the process with the remaining batter.
Serving the Crêpe/ Roti
- Once the pancakes are cooked, remove them from the pan and transfer them to a plate.
- You can serve the pancakes with daal, curry, and/or achaar, which are common accompaniments in Nepali cuisine.
century-foods says
Thank you, I like this recipe & look forward to using it!