Gluten-Free Quinoa Crepe Rolls with Beef Sauce
This Chia and Quinoa Crepe Roll Filled with Beef Sauce recipe is a healthy, gluten-free twist on traditional savory crepes. The crepe batter is made using quinoa flour and cornstarch for a light, nutritious wrap, while the chia seeds help provide an additional boost of fiber and texture. The filling comprises a luscious beef sauce made with minced beef, garlic, onion, and passata, seasoned with oregano and fresh parsley for a flavor-packed, savory treat. These crepes are rolled up, topped with homemade tomato sauce, and briefly baked until warmed through. The result is a wholesome, flavorful dish combining simplicity and freshness in every bite, perfect for any mealtime!
Equipment
Blender
Crepe pan or 10-inch non-stick skillet
Medium saucepan
Large skillet with lid
Oven-safe baking dish (approximately 9x13 inch / 23x33cm)
Silicone spatula
Pastry brush
Ingredients
Crepe Batter
1 cup cornstarch - 120g
½ cup quinoa flour - 60g- 1 ½ cups almond milk - unsweetened, 360ml
- 2 tablespoons chia seeds - soaked in 1/2 cup (120ml) water overnight, 20g
1 tablespoon olive oil - 15ml
½ teaspoon salt- oil - as needed ; for brushing the crepe pan
Minced Beef Sauce
1 pound ground beef (minced beef) - minced beef
2 cloves garlic - crushed
1 small onion - chopped
½ cup passata or crushed tomatoes (tomato puree with seeds removed) - tomato puree with seeds removed- 2 tablespoons olive oil - 30ml
- ½ teaspoon salt
¼ teaspoon ground black pepper
2 tablespoons parsley - fresh ; chopped, 8g
1 teaspoon dried oregano
Tomato Sauce
1 cup tomatoes - chopped- ½ small onion - chopped
- 1 clove garlic - crushed
- 1 teaspoon passata or crushed tomatoes (tomato puree with seeds removed) - 5g
- 1 teaspoon olive oil - 5ml
- ¼ teaspoon salt
- ¼ teaspoon ground black pepper
Instructions
Making the crepes
- In a blender, combine all the ingredients and blend until smooth. The batter should be fairly runny.1 cup cornstarch, 1/2 cup quinoa flour, 1 1/2 cups almond milk, 2 tablespoons chia seeds, 1 tablespoon olive oil, 1/2 teaspoon salt
- Heat a crepe pan over medium heat and brush with oil.oil
- Pour approximately 1/4 cup (60ml) of batter into the centre of the pan and swirl quickly so the bottom surface is covered evenly.
- Cook for 1 minute or until the bottom is light brown.
- Using a spatula, flip the crepe and cook the other side until golden brown.
- Transfer to a plate.
- Repeat with the remaining batter, adjusting the heat if necessary.
Tomato sauce
- In a saucepan, heat the oil and add the chopped onions and let it sauté on low heat until soft.1 teaspoon olive oil, 1/2 small onion
- Add the garlic, chopped tomatoes, tomato purée, salt, and pepper. Simmer for 5–7 minutes, stirring occasionally, until the sauce thickens slightly. Remove from the heat and reserve.1 clove garlic, 1 cup tomatoes, 1 teaspoon passata or crushed tomatoes (tomato puree with seeds removed), 1/4 teaspoon salt, 1/4 teaspoon ground black pepper
Making the filling
- In a large skillet over medium-high heat, heat the oil.2 tablespoons olive oil
- Add the chopped onions and sauté until the onion is soft.1 small onion
- Add the crushed garlic and stir for a minute.2 cloves garlic
- Add the minced beef and cook until the meat is lightly browned, stirring and using a spatula to break up the meat as it cooks.1 pound ground beef (minced beef)
- Add salt, pepper and dried oregano.1/2 teaspoon salt, 1/4 teaspoon ground black pepper, 1 teaspoon dried oregano
- Reduce the heat to medium and add the passata.1/2 cup passata or crushed tomatoes (tomato puree with seeds removed)
- Cover the pan with the lid and cook for 8–10 minutes, stirring occasionally, until the sauce has thickened and clings to the meat with no liquid pooling at the bottom of the pan.
- Remove from the heat and add chopped parsley.2 tablespoons parsley
Making the crepe rolls
- Place one crepe on a plate and fill each one with minced beef sauce.
- Roll the crepe up and line them up on an oven dish.
- Repeat the same with the remaining crepes.
- Pour the tomato sauce over the rolls.
- Bake at 350°F / 180°C (160°C fan-forced) for 10–12 minutes until the tomato sauce is bubbling and the rolls are heated through.
- Serve hot.
Notes
Storage: Assembled rolls keep in an airtight container in the fridge for up to 3 days. Reheat covered with foil at 350°F / 175°C for 12–15 minutes with a splash of water in the dish.
Freezing: Wrap individual rolls tightly in plastic wrap before adding tomato sauce. Freeze for up to 2 months. Thaw overnight in the fridge, add fresh tomato sauce, then reheat in the oven.
Make-Ahead: Prepare the chia gel, beef filling, and tomato sauce the day before. Cook crepes and assemble just before baking.
Substitutions: Swap minced beef for ground turkey or lamb. Use regular milk in place of almond milk if dairy is not an issue. For a vegetarian version, replace the beef with cooked lentils.
Pro Tip: Cook the beef filling until the sauce clings to the meat with no pooling liquid — a wet filling steams the crepes during baking and makes them soggy and difficult to slice.
Nutrition
Serving: 1servingCalories: 642kcalCarbohydrates: 49gProtein: 24gFat: 38gSaturated Fat: 11gPolyunsaturated Fat: 4gMonounsaturated Fat: 19gTrans Fat: 1gCholesterol: 81mgSodium: 979mgPotassium: 580mgFiber: 6gSugar: 4gVitamin A: 560IUVitamin C: 13mgCalcium: 214mgIron: 4mg
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