Beet Pancakes with Vegetable Filling
(1 vote)
(1 vote)
Health Score:
75 / 100
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
Calories:
549
calories
Calories
Healthy, because
Even smarter
Nutritional values
These beet pancakes are a good source of plant protein from the chickpeas while bok choy is rich in vitamins and minerals including zinc and copper.
This makes an elegant starter before a tuna or salmon dish.
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 549 cal. | (26 %) | ||
| Protein | 25 g | (26 %) | ||
| Fat | 9 g | (8 %) | ||
| Carbohydrates | 90 g | (60 %) | ||
| Sugar added | 2 g | (8 %) | ||
| Roughage | 13.1 g | (44 %) |
more nutritional values
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0.4 μg | (2 %) | ||
| Vitamin E | 5.5 mg | (46 %) | ||
| Vitamin K | 53.9 μg | (90 %) | ||
| Vitamin B₁ | 0.7 mg | (70 %) | ||
| Vitamin B₂ | 0.6 mg | (55 %) | ||
| Niacin | 10.4 mg | (87 %) | ||
| Vitamin B₆ | 0.4 mg | (29 %) | ||
| Folate | 215 μg | (72 %) | ||
| Pantothenic acid | 2.1 mg | (35 %) | ||
| Biotin | 10.2 μg | (23 %) | ||
| Vitamin B₁₂ | 0.2 μg | (7 %) | ||
| Vitamin C | 52 mg | (55 %) | ||
| Potassium | 919 mg | (23 %) | ||
| Calcium | 215 mg | (22 %) | ||
| Magnesium | 159 mg | (53 %) | ||
| Iron | 5.5 mg | (37 %) | ||
| Iodine | 18 μg | (9 %) | ||
| Zinc | 3.5 mg | (44 %) | ||
| Saturated fatty acids | 2.4 g | |||
| Uric acid | 286 mg | |||
| Cholesterol | 5 mg | |||
| Complete sugar | 14 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- For the crepes
- 1 cup all-purpose flour
- 1 pinch salt
- 2 egg whites
- 1 ½ cups milk
- 1 cooked Beet (grated)
- 1 Tbsp vegetable oil (for frying)
- For the filling
- 1 ¼ cups cooked, white Rice
- 2 cups Bean sprout
- 3 cups Bok Choy (chopped)
- 2 cups canned chickpeas (drained and rinsed)
- 1 cup Mushrooms (in oil)
- 2 Tbsps Rice vinegar
- 1 tsp Chili sauce
- 1 tsp Agave syrup
Preparation steps
1.
For the crepes: sift the flour and salt into a mixing bowl and make a well in the centre. Add the egg whites and beat well.
2.
Add the milk and beat until smooth, then stir in the beetroot. Stir in more milk if the batter is too thick.
3.
Lightly oil a pancake or frying pan and heat until smoking hot. Add enough batter to coat the base. Cook until set and lightly golden then turn over and cook for another 50 seconds. Remove from the pan and repeat with the remaining batter, greasing the pan between each pancake.
4.
Slide the cooked pancakes onto a plate, layering up the pancakes with non-stick baking paper, so they don't stick together.
5.
For the filling: mix together all the ingredients until well blended.
6.
Divide the filling between the crepes, placing it in the centre of each one and roll up.
