Buckwheat Pancakes Topped with Pumpkin
Buckwheat Pancakes topped with Pumpkin - Popular family meal that provides a large amount of minerals
Healthy, because
Even smarter
Nutritional values
The pseudocereal Buckwheat provides a balanced mineral mix of magnesium, potassium and iron, which is particularly beneficial in vegetarian diets. The Butternut squash contributes abundant beta-carotene, which on the one hand protects the body's cells from free radicals as an antioxidant and on the other serves as a precursor of vitamin A.
If pumpkin is not in season, you can use root vegetables for the filling instead: A mix of carrot, beet and parsnip cubes also tastes really delicious and provides many vital substances.
(Percentage of daily recommendation)
| Calorie | 619 cal. | (29 %) | ||
| Protein | 21 g | (21 %) | ||
| Fat | 30 g | (26 %) | ||
| Carbohydrates | 65 g | (43 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 6.4 g | (21 %) |
| Vitamin A | 0.5 mg | (63 %) | ||
| Vitamin D | 1.3 μg | (7 %) | ||
| Vitamin E | 3.8 mg | (32 %) | ||
| Vitamin K | 25.7 μg | (43 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.6 mg | (55 %) | ||
| Niacin | 8.3 mg | (69 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 131 μg | (44 %) | ||
| Pantothenic acid | 2.3 mg | (38 %) | ||
| Biotin | 15.5 μg | (34 %) | ||
| Vitamin B₁₂ | 1.1 μg | (37 %) | ||
| Vitamin C | 21 mg | (22 %) | ||
| Potassium | 904 mg | (23 %) | ||
| Calcium | 225 mg | (23 %) | ||
| Magnesium | 113 mg | (38 %) | ||
| Iron | 4.8 mg | (32 %) | ||
| Iodine | 42 μg | (21 %) | ||
| Zinc | 3.4 mg | (43 %) | ||
| Saturated fatty acids | 15.1 g | |||
| Uric acid | 170 mg | |||
| Cholesterol | 201 mg | |||
| Complete sugar | 10 g |
Ingredients
- Ingredients
- 2 ½ Tbsps olive oil
- 22 ozs Pumpkin cubes (or butternut squash)
- salt
- peppers
- 7 ¼ ozs Buckwheat
- 2 ¼ ozs Buckwheat flour
- 1 ½ ozs whole spelt flour
- 7 ozs milk (whole)
- 3 eggs
- 1 red onion
- 4 sprigs thyme
- 4 parsley
- 2 ½ Tbsps butter
- 5 ozs Feta
Preparation steps
Brush a baking tray with a little oil. Peel and core the pumpkin, dice the flesh into 1-inch pieces and place in a bowl. Drizzle with 1 tablespoon oil, salt, and pepper, and mix everything well. Spread the pumpkin cubes on the baking tray and bake in a preheated oven at 200 °C / 400 °C for 30-35 minutes.
Meanwhile, rinse buckwheat well and drain. Bring to the boil in a saucepan with 14 ounces water and a little salt, cover and cook over low heat for 15-20 minutes. Then drain, drain and leave to cool.
Meanwhile, mix both flours with milk, 1 pinch of salt and eggs until smooth; add more flour or milk if needed. Let dough swell for about 15 minutes.
At the same time, peel the onion and cut into rings. Wash thyme and parsley, shake dry, pluck leaves; chop parsley coarsely. Heat remaining oil in a frying pan. Sauté onion in it over medium heat for about 3 minutes. Add buckwheat, half of thyme and parsley and cook for 2-3 minutes. Then season everything with salt and pepper.
Heat 1 tsp. butter in a frying pan and bake 8 pancakes one after the other. Pour a little batter into each and bake over medium heat for 2 minutes per side (if necessary, keep warm in the oven at 80 °C /175 °F. Place on plates, spread buckwheat and pumpkin on top, crumble feta on top and serve sprinkled with remaining herbs.
