Asparagus Wrapped in Crêpes
Asparagus wrapped in crêpes - Well wrapped: Tender pancakes with crunchy vegetable filling.
Healthy, because
Even smarter
Nutritional values
Whole grain flour is rich in vitamins of the B group and minerals such as magnesium, zinc and iron. Spelt is generally better tolerated by many people than wheat. Sesame seeds push fat burning through their calcium and strengthen bones and teeth. The magnesium in it has a positive effect on the heart and against stress.
The pancakes can also be well prepared and frozen. Shortly before eating warm up and fill.
(Percentage of daily recommendation)
| Calorie | 306 cal. | (15 %) | ||
| Protein | 13 g | (13 %) | ||
| Fat | 15 g | (13 %) | ||
| Carbohydrates | 28 g | (19 %) | ||
| Sugar added | 4 g | (16 %) | ||
| Roughage | 6.6 g | (22 %) |
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 0.7 μg | (4 %) | ||
| Vitamin E | 6 mg | (50 %) | ||
| Vitamin K | 104.5 μg | (174 %) | ||
| Vitamin B₁ | 0.5 mg | (50 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 6 mg | (50 %) | ||
| Vitamin B₆ | 0.3 mg | (21 %) | ||
| Folate | 309 μg | (103 %) | ||
| Pantothenic acid | 2.4 mg | (40 %) | ||
| Biotin | 13.8 μg | (31 %) | ||
| Vitamin B₁₂ | 0.5 μg | (17 %) | ||
| Vitamin C | 50 mg | (53 %) | ||
| Potassium | 701 mg | (18 %) | ||
| Calcium | 112 mg | (11 %) | ||
| Magnesium | 93 mg | (31 %) | ||
| Iron | 5.6 mg | (37 %) | ||
| Iodine | 21 μg | (11 %) | ||
| Zinc | 2.8 mg | (35 %) | ||
| Saturated fatty acids | 5.8 g | |||
| Uric acid | 101 mg | |||
| Cholesterol | 99 mg | |||
| Complete sugar | 13 g |
Ingredients
- Ingredients
- 18 ozs white Asparagus
- 18 ozs green Asparagus
- salt
- 1 Tbsp honey
- 7 ozs Whole Grain Spelt Flour
- 2 eggs
- 7 ozs Coconut milk
- 1 Tbsp soy sauce
- 3 ozs mineral water (Carbonated)
- 2 Tbsps sesame oil
- 8 Chives
- peppers
- 1 Tbsp Sesame seeds
Preparation steps
Peel white asparagus, cut off woody ends. Wash green asparagus, cut off woody ends and peel the lower third. Bring plenty of salted water with honey to a boil in a large pot. Add white asparagus and cook over medium heat for 8 minutes. Then add green asparagus and cook together for 3-4 minutes until done. Then remove asparagus from water and drain.
Meanwhile, whisk flour with 1⁄4 tsp salt, eggs, coconut milk, soy sauce and mineral water until smooth.
Heat a large 9-10" frying pan. Brush with 1 teaspoon of oil, pour in 1 ladle of batter, and bake in succession over medium heat for 2-3 minutes per side for a total of 4 crêpes. Keep warm in the preheated oven at 80 °C /175 °F.
Cut crêpes in half and roll up 4 stalks each of green and white asparagus. Secure with 1 chive stalk. Arrange rolls on plates or a platter. Season with salt and pepper and sprinkle with sesame seeds.
