Chinese Veggie Pancake Wraps

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Chinese Veggie Pancake Wraps
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Health Score:
Health Score
7,5 / 10
Difficulty:
easy
Difficulty
Preparation:
1 hr
Preparation
ready in 2 h.
Ready in
Calories:
468
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie468 kcal(22 %)
Protein15.91 g(16 %)
Fat19.25 g(17 %)
Carbohydrates64.14 g(43 %)
Sugar added0.72 g(3 %)
Roughage5.79 g(19 %)
Vitamin A729.04 mg(91,130 %)
Vitamin D0.15 μg(1 %)
Vitamin E0.36 mg(3 %)
Vitamin B₁1.03 mg(103 %)
Vitamin B₂0.75 mg(68 %)
Niacin11.81 mg(98 %)
Vitamin B₆0.47 mg(34 %)
Folate263.58 μg(88 %)
Pantothenic acid1.63 mg(27 %)
Biotin0.93 μg(2 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C139.83 mg(147 %)
Potassium830.47 mg(21 %)
Calcium115.15 mg(12 %)
Magnesium74.83 mg(25 %)
Iron4.95 mg(33 %)
Iodine0.52 μg(0 %)
Zinc1.65 mg(21 %)
Saturated fatty acids2.74 g
Cholesterol0.04 mg
Author of this recipe:
How healthy are the main ingredients?
sesame oilgarlicsesame oilcarrotCabbage

Ingredients

for
4
For the pancakes
1 ⅔ cups
All purpose flour (plus extra for working the mixture)
3 tablespoons
sesame oil (for frying)
For the filling
1 clove
garlic (finely chopped)
1 piece
fresh Ginger root (approx. 1.5 cm, finely chopped)
2 tablespoons
2 cups
shiitake mushrooms (sliced into strips)
2
carrots (cut into matchsticks)
1 cup
Snap pea (sliced lengthways)
2 ½ cups
chinese Cabbage (finely sliced)
1
green Bell pepper (finely sliced)
3 cups
3
scallions (finely sliced into rings)
2 tablespoons
1 tablespoon
1 teaspoon
½ teaspoon
runny honey

Preparation steps

1.
For the pancake batter, knead the flour with approx. 120 ml cold water to form a smooth dough that comes away from the hands. Cover with a damp cloth and rest for approx. 20 minutes.
2.
Knead the dough again on a floured work surface, shape into a sausage and divide into approx. 16 equal pieces. Roll out on a floured work surface to thin rounds.
3.
Fry briefly on both sides (approx. 1 minute) in a pan with a little oil, until blisters form on the pancakes. Wrap in a damp cloth and keep warm in an oven preheated to its lowest temperature.
4.
For the filling, quickly fry the garlic and ginger in a wok in hot oil. Add the mushrooms, carrots, mange tout and cabbage. Fry for approx. 2 minutes, stirring. Stir in the peppers, bean sprouts and spring onions and season to taste with soy sauce, rice wine vinegar, hoisin sauce, salt, ground black pepper and honey.
5.
Divide the vegetable filling between the pancakes and roll up. Arrange on plates and serve with soy sauce if desired.