Veggie Pancake Wraps

Name: Veggie Pancake Wraps
Total time: 1 h 35 min
Yield: 4
Ingredients: 1.333 cups all-purpose flour; 2 cups milk; 2 eggs; butter (for frying); 2 Tbsps olive oil; 2 shallots (finely chopped); 4 beef-steak Tomatoes (peeled, deseeded and finely diced); 1 yellow pepper (finely diced); 1 tsp Fruit Vinegar; sugar; 2 Zucchini (cut into batons 1-2 cm thick); 1 Tbsp olive oil; 0.875 cup vegetable stock; 1 tsp mixed Italian herbs; 4 Tbsps grated Parmesan

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Health Score:

72 / 100

Difficulty:

easy

Difficulty

Preparation:

45 min.

Preparation

ready in 1 hr 35 min.

Ready in

Calories:

424

calories

Calories

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Nutritional values

1 serving contains
(Percentage of daily recommendation)

Calorie	424 cal.	(20 %)
Protein	17 g	(17 %)
Fat	20 g	(17 %)
Carbohydrates	43 g	(29 %)
Sugar added	2 g	(8 %)
Roughage	4.1 g	(14 %)

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more nutritional values

Vitamin A	0.3 mg	(38 %)
Vitamin D	1 μg	(5 %)
Vitamin E	3.1 mg	(26 %)
Vitamin K	29.3 μg	(49 %)
Vitamin B₁	0.4 mg	(40 %)
Vitamin B₂	0.4 mg	(36 %)
Niacin	5 mg	(42 %)
Vitamin B₆	0.4 mg	(29 %)
Folate	76 μg	(25 %)
Pantothenic acid	1.4 mg	(23 %)
Biotin	16.4 μg	(36 %)
Vitamin B₁₂	1 μg	(33 %)
Vitamin C	41 mg	(43 %)
Potassium	681 mg	(17 %)
Calcium	277 mg	(28 %)
Magnesium	59 mg	(20 %)
Iron	2.7 mg	(18 %)
Iodine	24 μg	(12 %)
Zinc	2.1 mg	(26 %)
Saturated fatty acids	7.9 g
Uric acid	62 mg
Cholesterol	132 mg
Complete sugar	12 g

Author of this recipe:

EAT-SMARTER

all recipes of this author

Ingredients

for

servings

For the pancakes: 1.333 cups all-purpose flour; 2 cups milk; 2 eggs; butter (for frying)

For the tomato filling: 2 Tbsps olive oil; 2 shallots (finely chopped); 4 beef-steak Tomatoes (peeled, deseeded and finely diced); 1 yellow pepper (finely diced); 1 tsp Fruit Vinegar; sugar

For the courgette filling: 2 Zucchini (cut into batons 1-2 cm thick); 1 Tbsp olive oil; ⅞ cup vegetable stock; 1 tsp mixed Italian herbs; 4 Tbsps grated Parmesan

How healthy are the main ingredients?

Parmesan olive oil olive oil egg shallot Tomato

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Preparation steps

For the pancakes, stir together the flour and milk, beat in the eggs and season with salt. Leave to rest for 20 minutes.

Melt the butter in a non-stick frying pan and fry 8 pancakes, one after another. Stack and leave to cool.

For the tomato filling, heat the oil in a pan and fry the shallots, tomatoes and pepper. Season with salt and ground black pepper and simmer for around 10 minutes. Season to taste with vinegar and sugar and leave to cool.

For the courgette filling, fry the courgette pieces in olive oil for 1-2 minutes then pour over the stock, add the herbs and simmer for around 5 minutes until soft.

Spread out four pancakes and sprinkle 1 tbsp parmesan over each. Arrange the courgettes on top and roll up the pancakes. Spread the tomato filling over the remaining pancakes, likewise roll up, and cut all the pancakes into lengths of approx. 5 cm. Fasten with skewers if desired and pack up for a picnic.

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