Pumpkin Waffles with Mushroom Prawns
Pumpkin waffles with mushroom prawns - The classic also tastes great when it's savoury instead of sweet! Photo: Iris Lange-Fricke
Healthy, because
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Nutritional values
Prawns are rich in iodine, a trace element which is essential for healthy thyroid gland function.
If it's not pumpkin season, you can also prepare these waffles with other vegetable purees, such as carrots.
(Percentage of daily recommendation)
| Calorie | 447 cal. | (21 %) | ||
| Protein | 29 g | (30 %) | ||
| Fat | 24 g | (21 %) | ||
| Carbohydrates | 29 g | (19 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 5.9 g | (20 %) |
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 2 μg | (10 %) | ||
| Vitamin E | 6.9 mg | (58 %) | ||
| Vitamin K | 19.9 μg | (33 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.5 mg | (45 %) | ||
| Niacin | 11.9 mg | (99 %) | ||
| Vitamin B₆ | 0.4 mg | (29 %) | ||
| Folate | 99 μg | (33 %) | ||
| Pantothenic acid | 2.3 mg | (38 %) | ||
| Biotin | 18.4 μg | (41 %) | ||
| Vitamin B₁₂ | 2.1 μg | (70 %) | ||
| Vitamin C | 27 mg | (28 %) | ||
| Potassium | 1,068 mg | (27 %) | ||
| Calcium | 183 mg | (18 %) | ||
| Magnesium | 123 mg | (41 %) | ||
| Iron | 4.9 mg | (33 %) | ||
| Iodine | 108 μg | (54 %) | ||
| Zinc | 3.9 mg | (49 %) | ||
| Saturated fatty acids | 11.9 g | |||
| Uric acid | 223 mg | |||
| Cholesterol | 216 mg |
Ingredients
Kitchen utensils
Preparation steps
Finely grate the pumpkin flesh. Whisk butter, egg and milk well. Fold in semolina, flour and pumpkin and season with salt. Let dough swell for 15 minutes.
Meanwhile, clean and chop the mushrooms. Peel and chop the shallot. Wash and halve the tomatoes. Rinse prawns, dab dry and season with salt and pepper.
Heat up a coated waffle iron. Add 2-3 tablespoons of dough and bake 4 golden brown waffles one after the other.
At the same time heat oil in a pan. Sauté the shallots for 2 minutes over medium heat, add the tomatoes and prawns and cook for 4 minutes. Then add mushrooms and steam for 5 minutes. Add 3-4 tablespoons of water and simmer for another 2 minutes. Season with salt, pepper and thyme.
Wash the basil and shake dry. Put the waffles on 4 plates, arrange with the mushroom prawns and decorate with basil.
