Whole Wheat Crepes with Roasted Vegetables and White Sauce Recipe
Whole wheat crepes with roasted vegetables and white sauce is an elegant and delicious way to serve nutritious meals to fussy eaters. These wholesome, savory crepes are filled with a delightful medley of roasted vegetables and topped with a creamy white sauce, offering a perfect balance of flavors and textures. The recipe is versatile and can be enjoyed for breakfast, lunch, or dinner. Plus, it’s an excellent way to use up leftover vegetables in your fridge. Wholesome, flavorful, and satisfying – this dish is sure to become a favorite at the table.
Cuisine: Continental
Course: World Breakfast
Diet: Vegetarian
Ingredients
For the Whole Wheat Crepes:
| Ingredient | Quantity |
|---|---|
| Whole Wheat Flour | 1 cup |
| Milk | 3/4 cup |
| Whole Eggs | 2 |
| Nutmeg (grated) | 1/2 teaspoon |
| Ghee (melted) | 2-3 tablespoons |
| Salt | To taste |
| Water | As required |
| Ghee (or butter) | 1-2 tablespoons (for greasing the pan) |
For the Roasted Vegetables:
| Ingredient | Quantity |
|---|---|
| Mixed Vegetables (corn, beans, carrots, mushrooms, broccoli, zucchini, peppers, etc.) | 1 1/2 cups |
| Onion (chopped) | 1 |
| Black Pepper Powder (crushed) or Paprika | 1 teaspoon (or 1/2 teaspoon paprika) |
| Garlic (minced) | 4 cloves |
| Fresh Herbs (thyme, parsley, oregano, etc.) | 1 tablespoon |
| Butter (Salted) | 1 tablespoon |
| Salt | To taste |
For the White Sauce:
| Ingredient | Quantity |
|---|---|
| Whole Wheat Flour | 2 tablespoons |
| Butter (Salted) | 2 tablespoons |
| Milk | 1 cup |
| Mustard Powder (or paste) | 1/2 teaspoon |
| Whole Black Peppercorns (crushed) | 1 teaspoon |
| Salt | To taste |
Preparation Time:
- 10 minutes
Cooking Time:
- 30 minutes
Instructions
Step 1: Make the Crepe Batter
- Prepare the crepe batter. In a mixing bowl, whisk together the whole wheat flour, milk, eggs, grated nutmeg, and salt. Add water gradually, stirring continuously until you achieve a smooth batter with a consistency slightly thinner than pancake batter.
- Rest the batter. Set the batter aside for 5-10 minutes to allow the flour to absorb the liquid.
Step 2: Prepare the Roasted Vegetables
- Roast the vegetables. Preheat your oven to 375°F (190°C). On a baking sheet, toss the mixed vegetables, chopped onion, black pepper powder (or paprika), minced garlic, and fresh herbs with butter and salt. Spread the mixture evenly.
- Roast the vegetables. Place the vegetables in the oven and roast for about 20-25 minutes, or until they are tender and lightly browned, stirring once halfway through for even roasting.
Step 3: Make the White Sauce
- Prepare the roux. In a saucepan, melt 2 tablespoons of butter over medium heat. Once melted, add 2 tablespoons of whole wheat flour and whisk constantly for 1-2 minutes to form a roux (a smooth paste).
- Add milk and seasonings. Slowly add the milk to the roux, whisking continuously to avoid lumps. Once the sauce thickens, stir in mustard powder, crushed black peppercorns, and salt to taste. Continue to cook for 3-5 minutes, until the sauce is smooth and creamy.
Step 4: Cook the Crepes
- Cook the crepes. Heat a non-stick skillet or crepe pan over medium heat. Lightly grease the pan with ghee or butter. Pour a small amount of crepe batter onto the pan and swirl to form a thin layer. Cook for 1-2 minutes on each side, or until the edges begin to lift and the crepe is golden brown. Repeat the process with the remaining batter.
Step 5: Assemble the Crepes
- Assemble the crepes. Place one crepe on a plate and spoon a generous portion of the roasted vegetables in the center. Roll or fold the crepe around the filling.
- Top with white sauce. Spoon the creamy white sauce over the filled crepe to add richness and flavor.
- Serve. Garnish with extra fresh herbs if desired, and serve immediately, enjoying these savory, nutritious crepes.
Tips and Variations:
- Vegetable Variations: Feel free to experiment with the vegetables you use in this recipe. Root vegetables like sweet potatoes, parsnips, and carrots, or greens like spinach and kale, can make for a delightful mix.
- Vegan Option: You can easily make this recipe vegan by using plant-based milk, such as almond or oat milk, and substituting the eggs with a flax or chia egg. Use a dairy-free butter substitute for the crepes and the sauce.
- Herb Infusion: If you like, you can infuse your crepe batter with herbs like basil or rosemary for an added flavor twist.
- Leftover Vegetables: This is a great recipe for using up leftover roasted vegetables or even grilled vegetables from a previous meal. Simply heat them up and stuff them into the crepes for a quick and tasty meal.
Nutritional Information (Per Serving):
Please note that the nutritional values are approximate and will vary based on the specific ingredients used.
| Nutrient | Amount per Serving |
|---|---|
| Calories | 290 kcal |
| Protein | 7 g |
| Carbohydrates | 35 g |
| Fiber | 4 g |
| Sugars | 5 g |
| Fat | 14 g |
| Saturated Fat | 7 g |
| Cholesterol | 60 mg |
| Sodium | 210 mg |
| Potassium | 360 mg |
| Vitamin A | 15% DV |
| Vitamin C | 40% DV |
| Calcium | 8% DV |
| Iron | 12% DV |
This recipe for Whole Wheat Crepes with Roasted Vegetables and White Sauce is a perfect combination of healthy ingredients and satisfying flavors. Whether you enjoy it for breakfast, lunch, or dinner, it’s a wonderful way to incorporate more vegetables into your diet while indulging in a rich, creamy dish. Enjoy!
