Beet Pancakes with Lentil Filling
Healthy, because
Even smarter
Nutritional values
Lentils have protein, carbohydrates, and fiber. In addition, vitamins of the B group and considerable amounts of iron are present in the legumes - this stabilizes the nerves and improves concentration.
Red pancakes owe their beautiful color to beet juice.
(Percentage of daily recommendation)
| Calorie | 568 cal. | (27 %) | ||
| Protein | 29 g | (30 %) | ||
| Fat | 24 g | (21 %) | ||
| Carbohydrates | 58 g | (39 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 9.6 g | (32 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0.5 μg | (3 %) | ||
| Vitamin E | 4.5 mg | (38 %) | ||
| Vitamin K | 53.7 μg | (90 %) | ||
| Vitamin B₁ | 0.5 mg | (50 %) | ||
| Vitamin B₂ | 0.5 mg | (45 %) | ||
| Niacin | 8 mg | (67 %) | ||
| Vitamin B₆ | 0.5 mg | (36 %) | ||
| Folate | 145 μg | (48 %) | ||
| Pantothenic acid | 2.3 mg | (38 %) | ||
| Biotin | 18.5 μg | (41 %) | ||
| Vitamin B₁₂ | 1 μg | (33 %) | ||
| Vitamin C | 19 mg | (20 %) | ||
| Potassium | 992 mg | (25 %) | ||
| Calcium | 199 mg | (20 %) | ||
| Magnesium | 137 mg | (46 %) | ||
| Iron | 8.5 mg | (57 %) | ||
| Iodine | 12 μg | (6 %) | ||
| Zinc | 4 mg | (50 %) | ||
| Saturated fatty acids | 5.5 g | |||
| Uric acid | 167 mg | |||
| Cholesterol | 64 mg | |||
| Complete sugar | 11 g |
Ingredients
- Ingredients
- 8 ¾ ozs Whole Grain Spelt Flour
- 3 ½ ozs Beet juice
- 5 Tbsps milk (whole)
- 1 egg
- salt
- peppers
- 1 onion
- ½ oz ginger roots
- 2 garlic cloves
- 2 Tbsps olive oil
- 1 tsp Tomato paste
- 1 pinch ground Turmeric
- 7 ozs Red lentils
- 14 ozs Vegetable broth
- 2 handfuls Fresh herbs (parsley, coriander, chives)
- 9 ozs Sour cream
- 1 Tbsp Lime juice
- 8 tsps Canola oil
- 5 ozs Cherry tomatoes
- 1 handful Baby spinach
- 1 Cress
Preparation steps
For the dough, mix flour, beet juice, milk and egg, season with salt and pepper and leave to soak for about 30 minutes.
Meanwhile, for the filling, peel and finely dice the onion, ginger and garlic. Sauté everything in a pot in olive oil for 2-3 minutes over medium heat. Add tomato paste and turmeric and sauté for 2 minutes. Add lentils, fill with broth and cook for 10-12 minutes over low heat until lentils are soft, stirring occasionally.
Wash herbs and shake dry. Chop parsley and cilantro very finely, and cut chives into fine rolls. Mix herbs with sour cream and season with salt, pepper, and lime juice.
In a non-stick frying pan, fry 8 beet pancakes, one after the other, over medium heat. To do this, heat 1 tsp of oil in each, pour 1 ladle of batter into the pan, and bake for 3-4 minutes. Keep pancakes warm in the oven.
Along the way, wash tomatoes and cut in half. Sort spinach, wash and shake dry.
Put beet pancakes on plates. Put lentils on top, sprinkle tomatoes and spinach, and spread some herb sour cream on top. Fold in and garnish with cress. Serve the remaining herb sour cream separately.
