Flip Cookbook

Girl geek foodies making healthy cooking fun and easy.


Savory Mung Crepes

This is a double recipe. Don’t understand what I mean? Well, have you ever used a muffin recipe to make a cake or vice versa? Sure the cooking time and pans change but essentially the recipe remains the same. That is what I call a double recipe: one recipe; two dishes! This recipe can be made as a crepe (as pictured) OR as a pancake (if you omit the water). Twice the variations! Twice the fun! And yes, you can feel twice as productive while reading this post. I certainly felt twice as productive writing it!

This is a yummy savory crepe that is actually REALLY good for you. Forget the filling, I’m talking about the crepe itself. It’s made with lentils (in this case mung lentils) which are extremely high in protein, low in fat and have lots of fiber. Note for all my SCD readers, I don’t believe Mung lentils are SCD legal. So if you follow the Specific Carbohydrate Diet, simply substitute the mung lentils with an SCD legal lentil (like brown lentils). It will still taste as good and be as good for you!


Savory Mung Crepes

Makes: 8 crepes
Ready in: 30 minutes


  • 1 cup yellow split mung (moong) lentils (NOTE: I don’t believe this is SCD legal. Use SCD legal lentils instead)
  • 1/2 teaspoon cumin seeds (jeera)
  • 1/2 teaspoon fennel seeds (sauf)
  • 1/2 teaspoon whole coriander seeds (dhania)
  • 1/2 teaspoon turmeric powder (haldi)
  • 1/2 teaspoon cayenne pepper
  • 12 whole black peppercorns
  • 1 teaspoon salt (or to taste)
  • 1 cup water (as required)
  • 1 tablespoon olive oil (you can use whatever oil you prefer)

1. Rinse the mung lentils till the water runs clear. Soak then for 2 hours in luke warm water.

2. Pour out any excess water. Grind the soaked lentils using a food processor or blender.

3. Add the spices to processor or blender and grind more until all the peppercorns have broken up and the mixture is a thick paste.

4. Add the water as needed to the paste to make it thin. It should be thin enough that the paste flows off of a spoon rather than dropping in chunks. Skip this step if you’re making lentil pancakes. Use the thick paste as is without any additional water.

5. Heat a non-stick pan on high heat (I used a 10 inch pan). Add the oil and reduce the heat down to medium high. Pour about 1/2 a cup of batter onto the pan. Using the back of a scooping spoon, swirl the batter around the pan so that it coats the bottom of the pan. Let it cook for a few minutes.

6. Once the bottom layer is brown, flip the crepe over and cook the other side for a few more minutes.

7. Serve the crepe with your favorite filling. Here I’ve quickly sauteed some red onion and spinach as my filling. I also love this with a side of salty / spiced yogurt.

This recipe has been linked at: Meatless Mondays, Just Another Meatless Monday, Slightly Indulgent Tuesday

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11 Responses to Savory Mung Crepes

  1. Ashlie says:

    I made these once a long time ago – without the spices – they are a great gluten-free wrap option. Thanks for reminding me of them – I must make them again soon, and I’m definetly going to try your version!

    • Raj says:

      These definitely make a great wrap with or without the spices! I love eating them by themselves too dipped in some plain yogurt. Hope you enjoy my version!

  2. Chaya says:

    This is fantastic. I am excited about the prospect of making this. I love recipes that make two different dishes.

    A super thanks for linking this to My Meatless Mondays.

  3. Angie says:

    These look very interesting! I love trying new recipes! I can’t wait to try this!
    Thank you!

  4. Tracee says:

    Shirley of GFE is hosting “Adopt a Gluten-free Blogger”, http://glutenfreeeasily.com/august-adopt-a-gf-blogger/

    I hope you don’t mind If I adopt you. Now to decide on what to make, there’s so many things here I want to try!

    • Raj says:

      Oh how marvelous! I think my heart just got a little warmer. What a great event.. hm.. maybe if I get my act together tonight, I’ll participate too. Thanks for telling me about this Tracee!

  5. Pingback: Slightly Indulgent Tuesday; 8/24/10 : Simply Sugar & Gluten-Free

  6. evanir says:

    I just love these crepes, I filled them with green beans that were sautee with garlic and olive oil, another time I dipped them in yogurt with honey, again filled with cooked pears and a little yogurt. Fantastic,thanks!

    • Raj says:

      You’re welcome Evanir! I’m glad you enjoyed them. I haven’t tried this with yogurt and honey — definitely am going to give it that a try next time.

      Another thing you may want to try is with a savory yogurt mixture.. A basic version would be to mix the yogurt up with cayenne pepper and salt. (You can really go wild with cumin or coriander powder too!)

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