Variation On A Classic Dish

Pumpkin Waffles with Mushroom Prawns

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Average: 5 (3 votes)
(3 votes)
Pumpkin Waffles with Mushroom Prawns

Pumpkin waffles with mushroom prawns - The classic also tastes great when it's savoury instead of sweet! Photo: Iris Lange-Fricke

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Health Score:
9,4 / 10
Difficulty:
easy
Difficulty
Preparation:
45 min.
Preparation
Calories:
447
calories
Calories

Healthy, because

Even smarter

Nutritional values

Prawns are rich in iodine, a trace element which is essential for healthy thyroid gland function. 

If it's not pumpkin season, you can also prepare these waffles with other vegetable purees, such as carrots.

1 serving contains
(Percentage of daily recommendation)
Calorie447 kcal(21 %)
Protein29 g(30 %)
Fat24 g(21 %)
Carbohydrates29 g(19 %)
Sugar added0 g(0 %)
Roughage5.9 g(20 %)
Vitamin A0.3 mg(38 %)
Vitamin D2 μg(10 %)
Vitamin E6.9 mg(58 %)
Vitamin K19.9 μg(33 %)
Vitamin B₁0.3 mg(30 %)
Vitamin B₂0.5 mg(45 %)
Niacin11.9 mg(99 %)
Vitamin B₆0.4 mg(29 %)
Folate99 μg(33 %)
Pantothenic acid2.3 mg(38 %)
Biotin18.4 μg(41 %)
Vitamin B₁₂2.1 μg(70 %)
Vitamin C27 mg(28 %)
Potassium1,068 mg(27 %)
Calcium183 mg(18 %)
Magnesium123 mg(41 %)
Iron4.9 mg(33 %)
Iodine108 μg(54 %)
Zinc3.9 mg(49 %)
Saturated fatty acids11.9 g
Uric acid223 mg
Cholesterol216 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
4
Ingredients
10 ounces Pumpkin
3 tablespoons melted butter
1 egg
5 ounces
7 tablespoons Cornmeal (polenta)
7 tablespoons Spelt flour
salt
7 ounces milk
1 shallot
8 ounces Cherry tomatoes
14 ounces shrimp (peeled)
2 tablespoons olive oil
peppers
¼ teaspoon dried thyme
¼ bunch Basil
How healthy are the main ingredients?
PumpkineggSpelt floursaltshallotolive oil
Preparation

Kitchen utensils

1 Waffle iron

Preparation steps

1.

Finely grate the pumpkin flesh. Whisk butter, egg and milk well. Fold in semolina, flour and pumpkin and season with salt. Let dough swell for 15 minutes.

2.

Meanwhile, clean and chop the mushrooms. Peel and chop the shallot. Wash and halve the tomatoes. Rinse prawns, dab dry and season with salt and pepper.

3.

Heat up a coated waffle iron. Add 2-3 tablespoons of dough and bake 4 golden brown waffles one after the other.

4.

At the same time heat oil in a pan. Sauté the shallots for 2 minutes over medium heat, add the tomatoes and prawns and cook for 4 minutes. Then add mushrooms and steam for 5 minutes. Add 3-4 tablespoons of water and simmer for another 2 minutes. Season with salt, pepper and thyme.

5.

Wash the basil and shake dry. Put the waffles on 4 plates, arrange with the mushroom prawns and decorate with basil.