Cooking with seasonal vegetables: Emma’s Fig & Caramelised Onion Flat Breads with Microgreens
To celebrate Organic September 2018, friend of Thought and much-loved blog contributor, Emma of Snaps Everyday has shared a delicious organic flatbread recipe, with seasonal vegetables and nutritious microgreens. Over to Emma…
Cooking with seasonal vegetables: Emma’s fig & caramelised onion flatbreads with microgreens
This year I’ve been introduced to whole new world of tasty super healthy food – microgreens. My boyfriend decided to start growing them at home after watching a few YouTube videos and now we have an abundance of these delicious health bombs! You might have heard of them or come across them – they are basically the shoot version of a vegetable or herb, which you harvest at the right time before they turn into their adult counterparts such as a radish or a pea. These little shoots are actually 40 times more dense in nutrients than their adult versions! Also their nutrient content is really concentrated containing higher mineral, vitamin and antioxidant levels than if you eat the same quantity of mature greens.
There are so many varieties and they’re packed with flavour. We’ve been growing sunflowers, radishes and peashoots to start with. The radish micro’s really have a fiery kick to them just like adult radishes do.
Sneak them into your smoothies, pack your sandwiches with them or simply make a delicious super healthy microgeen salad!
I thought I’d make this late Summer-inspired recipe with the micros we’ve been growing also, adding figs and tomatoes as it’s the perfect time of year for them. The homemade crispy flatbreads with the delicious toppings turn out like pizzettes and would be lovely enjoyed with friends on a summer’s evening in the garden with an Aperol Spritz!
If you can’t find microgreens and you’re based in Brighton, give me a shout and I can hook you up!
Makes 8 flatbreads
- 300g self raising flour (extra for dusting)
- 2 pinches of salt
- 1 tsp baking powder
- 300g alpro coconut yoghurt
- 3 tbsp olive oil
- 600g red onions sliced
- 1 tbsp olive oil
- 1/4 tsp salt
- 1 tbsp balsamic vinegar
- 2 tsp maple syrup
- 150g Cherry tomatoes halved
- 8 figs sliced
- 100g Sainsbury’s dairy free feta (optional)
- 50g sunflower microgreens
- 50g radish microgreens
- 50g peashoot microgreens
Preheat the oven to 180c
1. Start by prepping the dough for the flatbreads, mix all of the dry ingredients into a large bowl then stir through the yoghurt until the dough forms into a ball.
2. Lightly dust a clean work top with flour then gently knead for 8 minutes. This starts off to be quite wet and sticky so keep lightly dusting the side and your hands whilst kneading.
3. After you’ve kneaded the dough, place it back in your mixing bowl and cover with a damp tea towel then leave to rest for 10 minutes.
4. In the meantime you can start on your caramelised onions. Heat the oil in a large pan then add the salt and sliced onions cooking them over a medium heat for 15 minutes. Stir occasionally and if the onions start to stick too much turn the heat down.
5. Once the onions are soft, golden and starting to caramelise in their juices add the vinegar and maple syrup then cook for a further 5 minutes. Give it a taste to check if you need any more maple syrup, vinegar or salt to your preference.
6. When the flatbreads have rested, divide the dough into 8 pieces then dust the side with flour and either with your hands or a rolling pin, roll a piece of the dough out into a rough circle about 1cm thick.
7. Heat 1 tsp of olive oil into a frying pan big enough for your rolled out dough, turn your extraction fan on and open your windows, this can get a little smoky. When the oil is hot carefully place your rolled out dough into the frying pan and cook each side for 2 minutes. You should see bubbles form and it rise slightly. I started rolling my next flatbread out whilst one was cooking. Repeat this process for all 8.
8. Once they’re all cooked, dollop 2 tbsp of caramelised onions onto the flatbreads and spread evenly over the surface. Decorate them with the cherry tomato halves and fig slices, crumble over 50g of the dairy free feta then place in the preheated oven for 5-10 minutes, until he tomatoes and cheese have softened slightly. (I placed tinfoil on the wire racks in my oven then placed 4 flatbreads on each shelf)
9. Remove from the oven and serve with a bundle of mixed microgreens adorning the top, crumble the rest of the feta and give a good grinding of freshly ground pepper.
Which seasonal vegetables will you be using this Organic September? Let us know in the comments below or tweet us @thoughtclothing!
You might also love our post from last year on vegetables to plant in Autumn.