Pea Pancakes with Eggs and Goat Cheese
Pea Pancakes with Eggs and Goat Cheese - This fit food is for great for veggie fans
Healthy, because
Even smarter
Nutritional values
Peas are characterized by a high protein content. The body needs the nutrient not only to maintain and build muscle, but also to mobilize defenses against bacteria and viruses.
If you don't like the inherent taste of goat's milk, replace the fresh goat's cheese with the cow's milk version. If you can't get rice flour, you can also replace it with another whole wheat flour of your choice (for example, spelt or whole wheat flour).
(Percentage of daily recommendation)
| Calorie | 388 cal. | (18 %) | ||
| Protein | 22 g | (22 %) | ||
| Fat | 20 g | (17 %) | ||
| Carbohydrates | 30 g | (20 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 7.1 g | (24 %) |
| Vitamin A | 0.4 mg | (50 %) | ||
| Vitamin D | 1.9 μg | (10 %) | ||
| Vitamin E | 2.4 mg | (20 %) | ||
| Vitamin K | 78 μg | (130 %) | ||
| Vitamin B₁ | 0.5 mg | (50 %) | ||
| Vitamin B₂ | 0.6 mg | (55 %) | ||
| Niacin | 9 mg | (75 %) | ||
| Vitamin B₆ | 0.4 mg | (29 %) | ||
| Folate | 251 μg | (84 %) | ||
| Pantothenic acid | 2.1 mg | (35 %) | ||
| Biotin | 25.5 μg | (57 %) | ||
| Vitamin B₁₂ | 1.5 μg | (50 %) | ||
| Vitamin C | 42 mg | (44 %) | ||
| Potassium | 622 mg | (16 %) | ||
| Calcium | 172 mg | (17 %) | ||
| Magnesium | 73 mg | (24 %) | ||
| Iron | 4.1 mg | (27 %) | ||
| Iodine | 18 μg | (9 %) | ||
| Zinc | 2.7 mg | (34 %) | ||
| Saturated fatty acids | 7.6 g | |||
| Uric acid | 113 mg | |||
| Cholesterol | 271 mg | |||
| Complete sugar | 6 g |
Ingredients
- Ingredients
- 3 red onions
- 2 tsps butter
- 2 tsps Red wine vinegar
- 16 ozs frozen Peas (defrosted)
- 3 Tbsps Greek yogurt
- 5 eggs
- 1 ¾ ozs Rice flour
- 1 shallot
- ½ bunch mint
- salt
- peppers
- 2 Tbsps olive oil
- ½ bunch Watercress
- 3 ½ ozs fresh goat cheese
- 1 ¾ ozs Yogurt (3.5% fat)
- 1 Tbsp black sesame
- 2 ½ ozs red Daikon cress (1 handful)
Kitchen utensils
Preparation steps
Peel the onions and cut them into strips. Heat butter in a frying pan. Add onions and sauté over medium heat for 2 minutes until translucent. Deglaze with vinegar and set aside until ready to serve.
For the pancakes, puree the defrosted peas in a blitz chopper or with a hand blender. Mix puree with cottage cheese, 1 egg and rice flour. Peel and dice shallot; wash 1 stalk of mint, shake dry and chop leaves. Add both to the pea mixture and season with salt and pepper.
Bake a total of 12 small pea pancakes one after the other. To do this, heat a little olive oil in a frying pan. Add 4 blobs of dough and fry over medium heat for 3-4 minutes per side. Process the remaining pea mixture in the same way. Keep the finished pea pancakes warm in the oven at 80 °C / 175˚ F.
In the meantime, boil remaining eggs until waxy, about 7 minutes, rinse in cold water, peel and cut in half. Wash remaining mint and watercress, shake dry and pluck leaves. Arrange pea pancakes with onions and eggs on plates.
Spread mint and watercress on top. Mix fresh goat cheese with yogurt and put on the salad, sprinkle with black sesame seeds and garnish with cress.
