Seasonal Kitchen

Asparagus Wrapped in Crêpes

Average: 5 (3 votes)
(3 votes)
Asparagus Wrapped in Crêpes

Asparagus wrapped in crêpes - Well wrapped: Tender pancakes with crunchy vegetable filling.

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Health Score:
87 / 100
55 min.

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.

1 serving contains
(Percentage of daily recommendation)
Calorie306 cal.(15 %)
Protein13 g(13 %)
Fat15 g(13 %)
Carbohydrates28 g(19 %)
Sugar added4 g(16 %)
Roughage6.6 g(22 %)
Vitamin A0.3 mg(38 %)
Vitamin D0.7 μg(4 %)
Vitamin E6 mg(50 %)
Vitamin K104.5 μg(174 %)
Vitamin B₁0.5 mg(50 %)
Vitamin B₂0.4 mg(36 %)
Niacin6 mg(50 %)
Vitamin B₆0.3 mg(21 %)
Folate309 μg(103 %)
Pantothenic acid2.4 mg(40 %)
Biotin13.8 μg(31 %)
Vitamin B₁₂0.5 μg(17 %)
Vitamin C50 mg(53 %)
Potassium701 mg(18 %)
Calcium112 mg(11 %)
Magnesium93 mg(31 %)
Iron5.6 mg(37 %)
Iodine21 μg(11 %)
Zinc2.8 mg(35 %)
Saturated fatty acids5.8 g
Uric acid101 mg
Cholesterol99 mg
Complete sugar13 g


18 ozs white Asparagus
18 ozs green Asparagus
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
1 Tbsp Sesame seeds
How healthy are the main ingredients?
Coconut milksesame oilhoneySesame seedssoy saucesalt

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.