Broccoli Pancakes with Mushrooms
Broccoli Pancakes with mushrooms - You've certainly never eaten pancakes like this before!
Healthy, because
Even smarter
Nutritional values
Mushrooms score points for their high content of vitamin B3 - which helps the body produce energy from carbohydrates, fat and protein. It also ensures good muscle and nerve function.
If you find the goat's cream cheese too tangy, you can replace it with the same amount made from cow's milk. Vegetarians simply omit the salmon ham.
(Percentage of daily recommendation)
| Calorie | 383 cal. | (18 %) | ||
| Protein | 21 g | (21 %) | ||
| Fat | 22 g | (19 %) | ||
| Carbohydrates | 25 g | (17 %) | ||
| Sugar added | 2 g | (8 %) | ||
| Roughage | 5.7 g | (19 %) |
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 2 μg | (10 %) | ||
| Vitamin E | 2.8 mg | (23 %) | ||
| Vitamin K | 71.2 μg | (119 %) | ||
| Vitamin B₁ | 0.6 mg | (60 %) | ||
| Vitamin B₂ | 0.7 mg | (64 %) | ||
| Niacin | 10.6 mg | (88 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 76 μg | (25 %) | ||
| Pantothenic acid | 2.7 mg | (45 %) | ||
| Biotin | 21 μg | (47 %) | ||
| Vitamin B₁₂ | 1.5 μg | (50 %) | ||
| Vitamin C | 42 mg | (44 %) | ||
| Potassium | 732 mg | (18 %) | ||
| Calcium | 235 mg | (24 %) | ||
| Magnesium | 76 mg | (25 %) | ||
| Iron | 3.7 mg | (25 %) | ||
| Iodine | 31 μg | (16 %) | ||
| Zinc | 2.7 mg | (34 %) | ||
| Saturated fatty acids | 7.2 g | |||
| Uric acid | 134 mg | |||
| Cholesterol | 142 mg | |||
| Complete sugar | 9 g |
Ingredients
- Ingredients
- 4 ozs broccoli florets
- 6 ozs Whole wheat flour
- 3 ozs milk (whole)
- salt
- 2 eggs
- 4 Tbsps Sparkling water
- 2 Tbsps Wild garlic pesto (or basil pesto)
- 20 ozs mixed Mushrooms
- 4 scallions
- 3 Tbsps olive oil
- 6 ozs diced rolled fillets of ham
- 2 tsps honey
- 2 Tbsps balsamic vinegar
- peppers
- 6 ozs Goat cheese
- 1 handful Cress
Preparation steps
For the dough, wash the broccoli florets, pat dry, and chop in a blitz chopper. Mix flour, milk, and 1 pinch of salt with a whisk. Stir in eggs and sparkling water, broccoli, and wild garlic pesto. Leave dough to swell for about 15 minutes.
Meanwhile, clean mushrooms, wipe dry and cut into slices. Clean the spring onions, wash and cut into rings.
Heat 1 tablespoon of oil in a frying pan and sauté ham for 4 minutes over medium heat. Add mushrooms and fry for about 5 minutes until cooked. Add spring onions and fry for another 1-2 minutes. Add honey and deglaze with 1 tablespoon vinegar. Mix all ingredients well and season with salt, pepper and a little vinegar. Transfer mixture to a bowl and clean the pan thoroughly.
For the pancakes, coat the pan with 1 tsp. of oil, pour in 1 ladle of batter each and bake in succession over medium heat for 2-3 minutes per side for a total of 4 pancakes. Keep warm in the preheated oven at 80 °C / 175 °F.
Spread 1⁄4 of the cream cheese on each half and spread 1 tsp wild garlic pesto on top. Spread 1⁄4 of the mushroom mixture on top. Fold in pancakes and arrange on a plate. Cut some cress from the bed and sprinkle on top.
