vegetarian, gluten free
This tasteful meal might be a perfect idea for lunch or lighter dinner. It easy to prepare (and all the ingredients can be bought from Riverford) and the pancakes can be made in advance (layer them between sheets of greaseproof paper). It’s a nutritious combination of Moroccan spices, carrots, toasted buckwheat and buckwheat flour.
Ingredients:
1 egg
100g buckwheat flour
300ml milk
600g unpadded broad beans
30g parsley
15g mint
25g pine nuts
50g toasted buckwheat
1 garlic clove
2 small red onions
Moroccan spice pot:
-1 teaspoon ground cumin
-1 teaspoon ground coriander
1 teaspoon paprika
½ teaspoon dried mint
¼ teaspoon ground cinnamon
¼ teaspoon ground ginger
75g sheep white cheese
1 lemon
sunflower oil for frying
salt and pepper
olive oil
Method:
First make the crepe butter. Crack the egg into a large
bowl, add the flour and a good pinch of salt. Whisk, gradually adding 300ml of
milk to make a smooth batter. Leave to stand while you prepare the beans.
Put a pan of water on for the broad beans. Pod the beans.
Once the pan is boiling, add the beans. Cook for approx 3-4 mins, until tender.
Drain and refresh under cold water, then peel off the outer skin to reveal the
bright green bean inside (you can skip this part, but I prefer the skin off).
Wash and shake dry the mint and parsley. Finely chop the
leaves of both. Put the pine nuts in a dry non stick frying pan. Gently heat,
stirring regularly, until lightly golden and toasted. Keep a good eye on them as
the catch and burn quickly. Transfer to a plate.
Next, make the crepes. Using kitchen paper soaked in oil, wipe
the frying pan to coat it. Heat the pan. Using a ladle, add enough batter,
swirling it around the pan to cover. Fry for approx 1 min, until bubbles starts
to form and it`s golden brown.
Carefully turn and cook the other side.
Transfer to a large baking sheet or ovenproof plate. Repeat with the rest of the batter so you have 4 good ones. Layering each one on the tray witch greaseproof or foil in between to stop them sticking together. Make sure you cover the last one, as they will be going in the oven later.
Put the toasted buckwheat in a pan with twice the volume of
water. Bring the boil, cover and cook for 1-2 mins, until some looks soft but
you can still see some crunchy bits remaining.
Put your oven on a low heat, 150C. Peal and finely chop or
crush 1 garlic clove. Peel and coarsely grate carrots,. Finely slice the red
onion.
Heat 2 tablespoons of oil in a frying pan. Add the onion and
cook on a low heat for 10 mins, stirring now and then to stop it catching. Add
a splash of water if it look like it might. Put the crepes in the oven to
gently warm, do this about halfway through the onion cooking time.
Add the Moroccan spice pot and garlic to the onion. Stir for
1 min. Add the carrots and buckwheat. Gently stir to warm through and soften
the carrots a little. Remove the pan from the heat. Add the pine nuts and all
but 1 tablespoon each chopped parsley and mint. Crumble in the cheese. Season
and gently mix it all together.
Fill the warm crepes with a little of the buckwheat and
carrot mixture. Roll them up. Gently warm the broad beans in a small pan. Stir
in the remaining herbs. Add a squeeze of lemon juice, salt and pepper and glug
of olive oil, all to taste. Serve the crepes with the beans.
Recipe taken from:
Kristy Hale, Riverford Cook
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