Parmi les aliments les plus consommés à la maison, le pain tient une place importante. Ce constat est vite fait lorsque l’on se met soi-même à sa fabrication. Pour les amateurs, il existe différents types de pains avec des gouts, des formes et des couleurs qui leur sont propres. Parmi ces variétés il faut retenir le pain au sarrasin avec sa couleur noire et sa saveur particulière. Il est très apprécié dans la Bretagne, mais aussi dans les autres régions de la France pour sa légèreté et ses vertus diététiques. Vous recherchez une recette facile pour réussir ce pain, je vous la livre.

Ingrédients

Pour préparer cette recette pour 6 personnes, vous devez prévoir des ingrédients tels que :

  • 100 g de farine de sarrasin ;
  • 100 g d’amidon ou de fécules de maïs ;
  • 100 g de farine de riz blanche complète ;
  • 40 g de psyllium ;
  • 1 poignée de graines de courge, de lin brun, de chanvre ou même de cranberries séchés (facultatif) ;
  • 5 g de sel (une cuillère à café aussi fera l’affaire) ;
  • 1 c. à café de sucre ;
  • 6 g de levure de boulanger ;
  • 20 g d’huile d’olive ;
  • 300 à 350 ml d’eau tiède à 30 ou 40 °C.

Préparation

La préparation de votre pain nécessitera différentes étapes importantes.

Mélanger les farines

Dans un grand bol, versez les farines de riz, de sarrasin, de maïs. Ajoutez le psyllium, puis mélangez le tout pour obtenir une bonne répartition des farines dans le mélange. Faites un trou dans la farine pour y verser le sel. Recouvrez ensuite le sel de farine. Cette précaution est à prendre avant d’incorporer la levure pour empêcher un contact direct entre la levure et le sel.

Mouiller la farine

Versez sur la farine l’eau tiède et l’huile d’olive puis recouvrez le bol avec un linge. Laissez le bol à température ambiante et laissez le contenu reposer durant 10 min. Il est possible de le laisser à côté du radiateur pour améliorer le travail de la levure.

Préparer la pâte

Après les 10 min de repos, mélanger avec une spatule. Si le besoin se fait sentir, n’hésitez pas à ajouter une légère quantité d’eau tiède. Un volume de 50 ml serait idéal, le risque couru est de dépasser la quantité utile. C’est le moment idéal pour incorporer à votre préparation les graines choisies ou les cranberries séchés. Le mélange à cette étape se fera à la main. Pétrissez donc votre pâte pour mélanger correctement les différents ingrédients. Prenez les bords de la pâte du bout des doigts et ramenez-les au centre pour former une boule.

Préparer le pain avant la mise au four

Sortez votre plaque de cuisson et recouvrez-la de papier sulfurisé. Saupoudrez le papier avec un peu de fécule de maïs. Cette précaution est importante, car elle empêche votre pâte de coller au papier et de rendre difficile le décollage de votre pain. Mettez également la farine sur la boule pour faciliter sa manipulation. Posez la boule sur la plaque, réunissez-la et laissez-la pousser durant 45 min à 1 h. Après le temps de pause, tracez à l’aide d’un couteau fin des traits sur votre pâte. Ce travail a pour objectif de décorer votre pain, mais aussi de favoriser le développement de la pâte. Après la phase de décoration, laissez encore pousser la pâte durant 45 min ou 1 heure.

Mettre au four

Avant de mettre votre pain au four, il est important de le préchauffer à 230 °C durant un minimum de 10 min. Baissez ensuite la température à 180 °C, puis enfournez votre pain et laissez-le cuire durant 30 à 40 minutes selon le type de four utilisé.

Une fois qu’il est cuit, ressortez votre pain du four et laissez-le refroidir. Si vous avez du mal à mettre en pratique les étapes de la recette, je vous conseille de vous inspirer des gestes proposés en vidéo sur Les Kifs de Sandra.

Mes recommandations

Le pain au sarrasin est souvent appelé pain sans gluten. Il faut pourtant rappeler que si la farine de sarrasin ne contient pas cette substance certains pâtissiers ajoutent de la farine de blé pour lier la pâte. Ce type de pain sera donc interdit aux personnes qui sont allergiques au gluten et qui sont soumises à un régime particulier.

Le pain aux sarrasins conviendra toutefois parfaitement aux sportifs et aux personnes qui portent une attention particulière à leur alimentation. Il permet d’éviter la sensation de ventre bourré et facilite la digestion. Il représente en outre un aliment intéressant à insérer dans la plupart des régimes de minceur.

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