Lentil Pancakes with Yogurt Dip
Lentil pancakes with yogurt dip - A treat not only for vegetarians: pan-fried patties with few carbohydrates but plenty of protein.
Healthy, because
Even smarter
Nutritional values
Since salad is very voluminous, it fills the stomach and makes you nice and full. The lentils and yogurt are rich in protein, which enhances this effect. In addition, the yogurt also contains plenty of bone-strengthening calcium.
Those who like it a bit spicier can either replace the cucumber with radishes or simply add the pink minis to the dip. You can also vary the type of lettuce as you like - in winter, for example, lamb's lettuce or endive go very well.
(Percentage of daily recommendation)
| Calorie | 276 cal. | (13 %) | ||
| Protein | 14 g | (14 %) | ||
| Fat | 15 g | (13 %) | ||
| Carbohydrates | 21 g | (14 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 4.4 g | (15 %) |
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 0.8 μg | (4 %) | ||
| Vitamin E | 2.6 mg | (22 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 3.6 mg | (30 %) | ||
| Vitamin B₆ | 0.3 mg | (21 %) | ||
| Folate | 95.4 μg | (32 %) | ||
| Pantothenic acid | 1.1 mg | (18 %) | ||
| Biotin | 12.3 μg | (27 %) | ||
| Vitamin B₁₂ | 0.7 μg | (23 %) | ||
| Vitamin C | 18.4 mg | (19 %) | ||
| Potassium | 757 mg | (19 %) | ||
| Calcium | 157 mg | (16 %) | ||
| Magnesium | 65.6 mg | (22 %) | ||
| Iron | 3.3 mg | (22 %) | ||
| Iodine | 7.4 μg | (4 %) | ||
| Zinc | 2.1 mg | (26 %) | ||
| Saturated fatty acids | 3.4 g | |||
| Uric acid | 86.5 mg | |||
| Cholesterol | 104 mg |
Ingredients
- Ingredients
- ¾ oz red Lentils
- 2 eggs
- salt
- 1 Tbsp Baking powder
- 3 ½ ozs Lentil flour
- 1 Tbsp ground Cumin
- cayenne pepper
- 1 tsp dried Fresh herbs (e.g. rosemary, thyme)
- 7 ozs Yogurt (3.5% fat)
- peppers
- 2 Tbsps lemon juice
- 5 ozs Cucumber
- 1 oz Chives (1 bunch)
- 1 head Oak leaf lettuce
- 1 Tbsp apple cider vinegar
- 1 tsp sharp Mustard
- 4 Tbsps olive oil
Preparation steps
Boil lentils with 3 ounces of water for about 8 minutes over medium heat. Then drain and let drain. In the meantime, separate eggs. Beat egg whites with 1 pinch of salt until stiff.
Blend egg yolks with 2 tablespoons of the drained lentils. Add baking powder, lentil flour, salt, cumin, 1 pinch cayenne pepper and herbs and mix until smooth; add more lentil flour or water if needed. Fold in beaten egg whites and remaining lentils and let dough swell for 5 minutes.
Meanwhile, for the dip, stir yogurt with salt, pepper and lemon juice until smooth. Peel half of the cucumber and grate finely. Wash the chives, shake them dry and cut half of them into small rolls. Stir in the grated cucumber and chives and season the dip with salt and pepper.
Clean the lettuce, wash and spin dry. Mix vinegar with mustard, salt, pepper and 3 tablespoons oil to a dressing.
In a coated skillet, fry 8 pancakes in 2 batches: Coat each pan with 1 tsp. oil and heat. Add 1-2 tbsp. batter per pancake to skillet and fry in batches for about 5 minutes on each side over medium heat until golden brown, using up all batter. Serve pancakes with the salad. Place 1 tablespoon yogurt dip next to each and sprinkle with pepper to taste. Drizzle salad with dressing and garnish with remaining chive stalks.
