Buckwheat Galettes with Parsley Mushrooms & Chopped Hazelnuts (Magnesium for blood pressure)
By the QuiteRecipes team (Jamy & Kaïna) | Food Service Professional, Early Childhood Expert & Parents
Thin buckwheat galettes wrapped around garlicky parsley mushrooms, crowned with hazelnuts — a magnesium-rich, low-sodium supper.
Buckwheat isn't wheat at all — it's a gluten-free pseudo-grain rich in magnesium, the mineral with a starring role in healthy blood pressure. Wrapped around garlicky, parsley-bright mushrooms and topped with toasted hazelnuts, these thin French galettes make heart health taste like a bistro night out.
🥄 Ingredients
- 🫗 1 cup (130g) buckwheat flour
- 🫗 1 large egg
- 🫗 1 cup (250ml) water
- 🫗 400g mixed mushrooms, sliced
- 🫗 3 teaspoons olive oil, divided
- 🫗 2 garlic cloves, minced
- 🫗 1/2 cup flat-leaf parsley, chopped
- 🫗 25g hazelnuts, toasted and chopped
- 🫗 Black pepper to taste
Nutrition Facts*
*Nutritional information is an estimate and may vary based on ingredients, brands and portion sizes. Values are provided per serving.
👨🍳 Instructions
Whisk the buckwheat flour, egg, water, and a pinch of black pepper into a smooth, thin batter; rest 15 minutes.
Warm 1 teaspoon of the olive oil in a nonstick skillet over medium heat; pour in a quarter of the batter, swirling to coat the base.
Cook the galette 2–3 minutes until set and lacy at the edges, then flip and cook 1 minute more. Hold warm and repeat with the remaining batter.
Meanwhile, warm the remaining oil in another pan and cook the mushrooms until browned and their liquid is gone, 8–10 minutes.
Add the garlic and cook 1 minute; season with pepper and fold in the parsley.
Fill each galette with a spoonful of mushrooms, fold into a half or a parcel, and top with the chopped hazelnuts.
⚠️ Common Mistakes
- ✕
Cooking the galettes on high, which tears and burns them.
- ✕
Crowding the mushrooms so they steam to gray mush.
- ✕
Making the batter too thick; it should pour like thin cream to spread easily.
🔄 Variations
Add wilted spinach or a spoonful of low-fat cheese to the filling.
Swap mushrooms for a ratatouille-style mix of vegetables.
Sprinkle in a little grated cheese (it counts sodium) for a richer fold.
🧊 Storage
- 📦
Galettes keep 2 days wrapped in the fridge; reheat in a dry hot pan.
- 📦
The mushroom filling keeps 3 days.
💡 Chef Tips
Tip 1: Resting the batter relaxes it into thinner, more tender galettes.
Tip 2: A nonstick pan and modest heat are all you need — no special crepe pan required.
Tip 3: Sear the mushrooms until they've released and reabsorbed their water; that's when they brown.
Tip 4: Toast the hazelnuts in a dry pan 2–3 minutes for deeper flavor.
❓ FAQ
Q
Why buckwheat for the heart? Buckwheat is a magnesium-rich pseudo-grain with a slow, gentle carb release — magnesium matters for blood pressure.
Q
Are galettes hard to make? The batter is simpler than pancake batter; the skill is just patience with a nonstick pan.
Q
Is this a full meal? With mushrooms and hazelnuts, yes — or serve two galettes for generous appetites.
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About the Authors
This recipe and guide was developed, tested, and approved in our home kitchen and daily life. Jamy is a retired Food Service District Manager and Early Childhood Program Manager who spent his career overseeing multi-site restaurant operations, large-scale culinary production, and daycare menu management. Kaïna brings the ultimate real-world test: making sure it brings ease and joy to our kids on a busy weeknight.
Read more about our professional background and philosophy →