Pea Waffles with Cucumber Soy Yogurt
Pea waffles with cucumber soy yogurt - Hearty pastries with freshness factor
Healthy, because
Even smarter
Nutritional values
The vegan yogurt alternative made from fermented soy milk promotes the formation and maintenance of a healthy intestinal flora due to the many lactic acid bacteria. Together with the peas, it also provides our body with plenty of protein.
Those who do not follow a vegan diet can also use cow's milk yogurt instead of soy yogurt. For something more exotic, use a coconut milk-based yogurt alternative. The dill can also be replaced with another type of herb, such as parsley or chives.
(Percentage of daily recommendation)
| Calorie | 285 cal. | (14 %) | ||
| Protein | 12 g | (12 %) | ||
| Fat | 8 g | (7 %) | ||
| Carbohydrates | 39 g | (26 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 7.5 g | (25 %) |
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 0.4 μg | (2 %) | ||
| Vitamin E | 1.7 mg | (14 %) | ||
| Vitamin K | 29.8 μg | (50 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.1 mg | (9 %) | ||
| Niacin | 4.3 mg | (36 %) | ||
| Vitamin B₆ | 0.2 mg | (14 %) | ||
| Folate | 89 μg | (30 %) | ||
| Pantothenic acid | 1 mg | (17 %) | ||
| Biotin | 5.9 μg | (13 %) | ||
| Vitamin B₁₂ | 0.2 μg | (7 %) | ||
| Vitamin C | 11 mg | (12 %) | ||
| Potassium | 361 mg | (9 %) | ||
| Calcium | 94 mg | (9 %) | ||
| Magnesium | 74 mg | (25 %) | ||
| Iron | 5.7 mg | (38 %) | ||
| Iodine | 3 μg | (2 %) | ||
| Zinc | 2.2 mg | (28 %) | ||
| Saturated fatty acids | 1 g | |||
| Uric acid | 110 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 4 g |
Ingredients
- Ingredients
- 12 ozs Whole Grain Spelt Flour
- 2 tsps Baking powder
- salt
- peppers
- 2 handfuls flat leaf parsley
- 7 ozs Peas (frozen; thawed)
- 1 Tbsp apple cider vinegar
- 2 Tbsps Canola oil
- 6 Tbsps Sparkling water
- 2 ozs Cucumber (1 piece)
- ½ bunch Dill
- 7 ozs Soy yogurt (soy yogurt)
- 1 tsp lemon juice
Preparation steps
Mix flour with baking powder, salt and pepper. Wash parsley, shake dry and chop. Finely mash peas with vinegar and stir in oil and parsley. Add a dash of mineral water and mix everything into a liquid batter. Add more mineral water if needed.
Preheat a waffle iron and brush with a little oil. Pour 1-2 tablespoons of batter into the iron at a time and bake for about 4 minutes to form golden waffles; thus use up all the batter; keep baked waffles warm in a preheated oven at 100 °C / 210 °F.
Meanwhile, peel, halve, seed and finely grate cucumber. Wash dill, shake dry and chop. Mix soy yogurt with salt, pepper and lemon juice until smooth. Mix in cucumbers and half of the dill. Arrange waffles on plates, top each with 2-3 tablespoons soy yogurt and garnish with dill.
