Whole-Wheat Pancakes with Carrots and Sesame Seeds
Whole-Wheat Pancakes with Carrots and Sesame Seeds - Mild and savory mix here to make a completely delicious lunch
Healthy, because
Even smarter
Nutritional values
The wholemeal flour scores with many minerals; its dietary fibres support the digestion. The beta-carotene contained in the carrots is good for the eyes and skin.
If you replace the carrots with green asparagus, paprika or courgette strips, pre-cooking is not necessary: A short frying in the pan is enough before the dough is added.
(Percentage of daily recommendation)
| Calorie | 508 cal. | (24 %) | ||
| Protein | 21 g | (21 %) | ||
| Fat | 24 g | (21 %) | ||
| Carbohydrates | 48 g | (32 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 14.5 g | (48 %) |
| Vitamin A | 2.9 mg | (363 %) | ||
| Vitamin D | 1.1 μg | (6 %) | ||
| Vitamin E | 5.2 mg | (43 %) | ||
| Vitamin K | 33.4 μg | (56 %) | ||
| Vitamin B₁ | 0.5 mg | (50 %) | ||
| Vitamin B₂ | 0.5 mg | (45 %) | ||
| Niacin | 9 mg | (75 %) | ||
| Vitamin B₆ | 0.5 mg | (36 %) | ||
| Folate | 83 μg | (28 %) | ||
| Pantothenic acid | 2.1 mg | (35 %) | ||
| Biotin | 23.8 μg | (53 %) | ||
| Vitamin B₁₂ | 1.1 μg | (37 %) | ||
| Vitamin C | 10 mg | (11 %) | ||
| Potassium | 739 mg | (18 %) | ||
| Calcium | 424 mg | (42 %) | ||
| Magnesium | 155 mg | (52 %) | ||
| Iron | 7.7 mg | (51 %) | ||
| Iodine | 46 μg | (23 %) | ||
| Zinc | 5.3 mg | (66 %) | ||
| Saturated fatty acids | 5.7 g | |||
| Uric acid | 92 mg | |||
| Cholesterol | 131 mg | |||
| Complete sugar | 17 g |
Ingredients
- Ingredients
- 4 carrots (each about 100 grams)
- 1 egg
- 4 ozs Whole wheat flour
- ¾ cup Buttermilk
- salt
- 4 tsps Sesame seeds (about 20 grams)
- 2 Tbsps vegetable oil
- 4 Tbsps grated Cheese (about 30 grams)
Kitchen utensils
Preparation steps
Bring 250 ml (approximately 1 cup) water to a boil in a pot. Rinse, trim and peel carrots, place in a steamer over boiling water and parboil for about 10 minutes.
Whisk together egg, flour, buttermilk and 1 pinch of salt in a bowl.
Remove carrots from steamer and cut each in half lengthwise.
Heat 1 tablespoon oil in a non-stick pan. Place half of the carrots in the pan, cut side down, radiating out from the center. Sprinkle with 1 teaspoon sesame seeds.
Pour half of batter into pan and spread evenly. Sprinkle with 1 teaspoon sesame seeds and cook, covered, over medium heat until golden brown, about 3 minutes.
Slide pancake from the pan onto the lid, then turn over and return to the pan.
Sprinkle with 2 tablespoons grated cheese and bake for about 3 minutes. Remove from pan and keep warm while cooking another pancake using the remaining ingredients.
