A delicious, satisfying recipe for trying out sprouted flour: a nutritionally rich, easier-to-digest form of wheat flour.
Taste the Season
This recipe makes good use of fresh spring produce to show off the flavours of the season, but it will adapt to suit any season. When summer arrives, we’ll swap the spring greens for sauteed courgette and delicate herbs (maybe some punchy black olives as well). Then for colder months: roasted winter squash, woody herbs, and toasted hazelnuts.
A look at the ingredients
Local Sprouted Flour
We’ve used organic sprouted wheat flour, produced by Irish company Durrow Mills, for this recipe. To produce sprouted wheat, the raw wheat grains are soaked until they germinate into whole sprouted grains then milled into flour with a stoneground mill.
Why sprout flour? This extra step increases the nutritional content of the grain—upping the vitamin, mineral, protein and fibre content—and increases the digestibility of the grain...our bodies digest it more like a plant than a grain. Some people who have trouble with conventional wheat can easily digest sprouted wheat.
It’s also worth seeking out local dairy for this recipe; when it comes to quality and flavour, there really is nothing comparable to the ricotta and fresh mozzarella produced from the milk of free-range buffalo in Macroom. Visit us in Bantry to stock up on your Macroom Buffalo Ricotta and Mozzarella. Because we buy directly from the producers, our supply is as fresh as it gets.
A look at the process
If you make the crepes the day before, you’ll find this recipe easy to pull together. So why not double the recipe and have crepes for breakfast the morning before? Buying a premade tomato sauce also simplifies the process, but we would never discourage you from making your own if you’re so inclined.
This recipe is one we’ll be bringing to the table for Sunday family dinners and dinner parties with friends.
Baked Sprouted Crepes with Spring Greens and Ricotta
Serves 12 as part of a larger meal or 6 hungry people
For 12 Crepes (can be fully cooked 1 day ahead):
- 200g Durrow Mills Organic Fine Milled Whole Wheat Sprouted Flour
- ½ tsp Sea Salt
- 3 Eggs
- 2 Egg Whites (reserve yolks for filling)
- Butter or Oil, for cooking
1. In a medium bowl, whisk flour and salt.
2. In a measuring pitcher, whisk whole eggs and whites. Whisk in enough water to bring the total volume of eggs up to 585ml.
3. Make a well in the center of the flour then pour in the liquid and whisk until most lumps are gone. Allow batter to sit at least 30 minutes at room temperature or cover and leave overnight in the fridge.
4. Heat a frying pan over medium heat. Once hot, add a little butter or oil to melt and coat the entire surface. Give the batter one more stir then pour a small amount, a little less than what a soup ladle will hold, into the pan. Swirl the pan by its handle to spread the batter evenly. Cook for 2-3 minutes until edges are set and pulling away from the side of the pan. Flip with a spatula then cook for another 1-2 minutes until the bottom is light golden brown.
5. Stack the crepes on a plate as you continue cooking. Set aside if you plan to make your filling immediately. Otherwise, cover and refrigerate overnight.
- Extra-Virgin Olive Oil, for cooking
- 3 medium Leeks, white and light green parts only, halved then sliced into bite-sized pieces
- 2 Garlic Cloves, minced (or a handful of wild garlic or wild garlic chives, thinly sliced)
- 4 Spring onions, thinly sliced (plus more to garnish)
- 100g (or so) Sprouting Broccoli, coarsely chopped
- 1 tsp Sea Salt, divided
- 2 Egg Yolks (reserved from crepe recipe)
- 250g (1 pot) Macroom Buffalo Ricotta
- 125g (1 ball) Macroom Buffalo Mozzarella, chopped into small cubes
- 30g Parmesan, grated (plus more to garnish)
- 600g Tomato Sauce
- Cracked Black Pepper
1. Preheat oven to 180℃/Gas Mark 4.
2. Heat a large pan over medium heat. Once hot, heat a splash of oil then cook leeks over low heat, stirring occasionally, until soft and starting to go translucent, about 10-15 minutes. Stir in the garlic (or garlic greens) and spring onions and cook 1-2 minutes longer. Stir in ¼ tsp sea salt then tip everything into a large bowl.
3. Heat the same pan over med-high heat. Once hot, heat a splash of oil then cook the sprouted broccoli, stirring frequently for 5 minutes, or just until the leaves wilt and the stems turn glossy and start to become tender (but they should retain a good amount of bite). Stir in ¼ tsp sea salt then tip into the same bowl with the leeks.
4. In a small bowl, whisk egg yolks, ricotta, mozzarella and parmesan until fairly smooth. Fold the cheese mixture into the cooked leeks and broccoli until thoroughly combined. Stir in ½ tsp salt and ¼ tsp (or so) of cracked black pepper.
1. Cover the bottom of a rectangular baking dish (33 x 23 cm) with a thin layer of tomato sauce.
2. Fill each crepe with about 2 generous soupspoon’s worth of filling. Spread filling to the edges then roll up the crepe and place it seam-side down in the dish.
3. After placing 6 filled crepes, side by side, in the dish, cover the layer with a bit more sauce. Continue filling and rolling crepes for second layer. Pour remaining sauce over the top.
4. Cover the dish with foil and bake for 45 minutes. The filling should be slightly firmer and have no run to it once fully cooked. Allow to rest 10 minutes out of the oven, uncovered, before topping with sliced spring onion, grated parmesan and cracked black pepper and, finally, serving.