Cathy Katin-Grazzini
Cathy's Kitchen Prescription LLC
www.cathyskitchenprescription.com
Sprouted Einkorn alla Crema di Fagioli
Sprouted nutty einkorn, cooked risotto style with a medley of baby artichokes, asparagus. petite peas, and golden cauliflower. Finished with a fragrant, velvety bean “crema”, this dish makes for a happy culinary marriage and quite a nutritious meal.
You just need to plan ahead when you sprout whole grains. But there is nothing to it. Nutritionally, sprouting initiates germination and enzymatic activity, which boosts the bioavailabity of many nutrients, increases digestibility, and significantly reduces cooking time. All good!
Serves: 3-6 Sprouting time 2-3 days Prep time 30 minutes Cooking Time: 30 minutes
Ingredients
1½ cups einkorn, sprouted
½ pound (1 cup) cannellini or other white beans or 2 cans no-sodium cannellini rinsed well
3 large cloves garlic
Sprig fresh rosemary
Few grinds of pepper
Shiro (white) miso paste or powder to taste *
1 onion, quartered then thinly sliced
1 full teaspoon dried thyme leaves or 2 teaspoons fresh thyme leaves
Dry vermouth or dry white wine or no-sodium veggie broth to deglaze pan
1 young, thin leek, well cleaned and cut thinly
1 medium golden cauliflower, cut into bite-sized florets androasted
½ pound asparagus, tough lower stems removed, roasted
½ pound baby artichokes, stem trimmed and outer leaves removed
Juice of ½ lemon or 1 lime
1 heaping cup of petite peas, fresh or frozen
Shiro (white) miso paste or powder to taste *
freshly ground white pepper to taste
Nutritional yeast to garnish (optional)
*Miso is a good salt alternative, found to lower heart rate and not elevate blood pressure.
Directions
Sprout the Einkorn
2 or more days before cooking, place grain in a large bowl, fill with non-chlorinated water, swish, drain, refill, covering with 2 inches of water. Soak overnight. Drain, rinse, drain in a fine-mesh sieve. Repeat this rinse/drain cycle twice/day until tiny tails materialize, the first sign of germination. Rinse, drain well, and set aside. If you make in advance, refrigerate the sprouts but continue to rinse and drain twice daily to prevent mold.
Prepare the Crema di Fagioli
For dried beans, soak them either overnight or boil them for 1 minute, turn off the flame and steep them, covered, until the beans swell and sink (usually 30-60 minutes, depending on their age). Drain and refill with fresh water. Toss in the garlic and rosemary. Cook on the gentlest simmer until tender but intact. Drain and reserve the cooking water. If using canned beans, rinse well.
Toss the beans, garlic, rosemary in a food processor and run for a minute to create a smooth crema (purée). Season with pepper and miso to taste. Set aside.
Lightly Roast the Asparagus and Cauliflower
Preheat an oven to 375°F/190°C. On a baking sheet lined with parchment paper, place the asparagus and cauliflower florets, and roast until they become are cooked and lightly toasted. Begin checking after 10 minutes, the asparagus do not take much time to cook. Remove from the oven when the spears and florets are still undercooked but have taken on a little color. Set aside.
Prep the Baby Artichokes
Trim the artichokes and remove all but the central tender inner leaves. Juice the lemon/lime and soak the exposed artichokes in the acidulated juice to prevent browning.
Cook the Einkorn
In a large skilled on a low flame, sweat the onion with the sprouted einkorn until the onion has released its liquid and begun to soften. If the pan is dry, add a splash of dry vermouth or dry white wine or broth.
Add the broth now, and stir in the thyme, leeks, and artichokes (drained). Cover, and gently simmer for a few minutes. Add the cauliflower and asparagus, and raw peas (if using), and continue to cook until the einkorn is plump and nutty, and the veggies are fork tender, about 10-15 minutes. Do not overcook. Turn off heat.
Now stir in the frozen peas (if using), and plenty of warm crema di fagioli to make the mix creamy and moist. If necessary, add a little more heated broth or water. Taste and season as you like.
Serve hot on warmed plates. Garnish with a dusting of nutritional yeast if you like!
