Fibres from wholemeal flour and root vegetables are ideal helpers to get a "flabby" digestion going or to keep it going. The aromatic pancake is also good for a sensitive intestine.
If you are prone to flatulence, leave out the shallots for the filling and sweat on small diced zucchini in the frying fat instead of the mushrooms.
(Percentage of daily recommendation)
|Calorie||403 kcal||(19 %)|
|Protein||15 g||(15 %)|
|Fat||20 g||(17 %)|
|Carbohydrates||37 g||(25 %)|
|Sugar added||0 g||(0 %)|
|Roughage||9.5 g||(32 %)|
|Vitamin A||0.8 mg||(100 %)|
|Vitamin D||1.8 μg||(9 %)|
|Vitamin E||3.5 mg||(29 %)|
|Vitamin B₁||0.3 mg||(30 %)|
|Vitamin B₂||0.5 mg||(45 %)|
|Niacin||7.2 mg||(60 %)|
|Vitamin B₆||0.4 mg||(29 %)|
|Folate||67 μg||(22 %)|
|Pantothenic acid||2.2 mg||(37 %)|
|Biotin||18.5 μg||(41 %)|
|Vitamin B₁₂||0.8 μg||(27 %)|
|Vitamin C||23 mg||(24 %)|
|Potassium||665 mg||(17 %)|
|Calcium||214 mg||(21 %)|
|Magnesium||88 mg||(29 %)|
|Iron||4.5 mg||(30 %)|
|Iodine||26 μg||(13 %)|
|Zinc||2.5 mg||(31 %)|
|Saturated fatty acids||3.6 g|
|Uric acid||97 mg|
Rinse quinoa in a sieve with cold water until the water runs clear. Drain. Bring 110 ml (approximately 1/2 cup) of water to a boil and add quinoa. Cook covered on low heat for about 12 minutes.
Remove pot from heat. Lightly salt quinoa, add a dash of olive oil and let cool slightly. Meanwhile, mix both flours, baking powder and 1 pinch of salt in a large bowl.
Mix eggs, buttermilk and 1 1/2 tablespoons olive oil in another bowl and stir well with a whisk. Add the cooked quinoa to the flour mixture and stir vigorously with a wooden spoon, being careful not to over stir. Allow the batter to sit at room temperature for 20 minutes.
Meanwhile, rinse carrots, parsnips, and parsley roots. Trim, peel, and cut int 1/2-inch cubes.
Peel shallots and chop finely. Clean mushrooms with a brush, remove stem ends and cut into quarters.
Add carrots, parsnips and parsley roots to a pot of boiling salted water and cook for 4 minutes.
Heat 1 tablespoon olive oil in a small pot and cook the shallots until translucent.
Add the mushrooms and sauté for 1 minute. Sprinkle with curry powder.
Drain the root vegetables and add to the sauteed mushrooms. Add the broth and soy creamer and bring to a boil. Reduce heat and cook over low heat for 7-8 minutes. Season with salt and pepper to taste.
Meanwhile, heat a non-stick pan and coat with remaining oil.
Pour 1 tablespoon portion of batter into pan and cook until the surface is almost dry.
Flip pancake and cook until golden brown. Bake until the batter is used up, greasing the pan when needed. Place finished pancakes in a preheated oven at 210°F/convection 175°F to keep warm. Serve with vegetable and mushroom ragout.