Stuffed Pancakes with Lentil Dal
Stuffed Pancakes with lentil dal - Favorite dish meets exotic filling
Healthy, because
Even smarter
Nutritional values
Lentils are rich in complex carbohydrates and dietary fiber, which provide long-lasting satiety. In addition, nerve-strengthening B vitamins and blood-forming iron are present in the legumes.
If you do not like cilantro, you can simply replace the herb with flat-leaf parsley. If you like, cook double the amount of dal and enjoy the leftovers the next day with rice or pita bread.
(Percentage of daily recommendation)
| Calorie | 693 cal. | (33 %) | ||
| Protein | 34 g | (35 %) | ||
| Fat | 27 g | (23 %) | ||
| Carbohydrates | 77 g | (51 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 11.6 g | (39 %) |
| Vitamin A | 0.4 mg | (50 %) | ||
| Vitamin D | 1.3 μg | (7 %) | ||
| Vitamin E | 7.6 mg | (63 %) | ||
| Vitamin K | 40.2 μg | (67 %) | ||
| Vitamin B₁ | 0.7 mg | (70 %) | ||
| Vitamin B₂ | 0.8 mg | (73 %) | ||
| Niacin | 10.5 mg | (88 %) | ||
| Vitamin B₆ | 0.8 mg | (57 %) | ||
| Folate | 183 μg | (61 %) | ||
| Pantothenic acid | 3.5 mg | (58 %) | ||
| Biotin | 31.4 μg | (70 %) | ||
| Vitamin B₁₂ | 1.6 μg | (53 %) | ||
| Vitamin C | 35 mg | (37 %) | ||
| Potassium | 1,718 mg | (43 %) | ||
| Calcium | 377 mg | (38 %) | ||
| Magnesium | 183 mg | (61 %) | ||
| Iron | 10.5 mg | (70 %) | ||
| Iodine | 34 μg | (17 %) | ||
| Zinc | 5.4 mg | (68 %) | ||
| Saturated fatty acids | 8 g | |||
| Uric acid | 219 mg | |||
| Cholesterol | 169 mg | |||
| Complete sugar | 23 g |
Ingredients
- Ingredients
- 12 ozs Whole Grain Spelt Flour
- 3 eggs
- 10 ozs milk (whole)
- salt
- 1 onion
- 1 garlic clove
- 5 Tbsps Canola oil
- 1 tsp ground Turmeric
- ½ tsp ground Cumin
- 1 tsp ground cilantro
- 7 ¼ ozs Red lentils
- 7 ¼ ozs Vegetable broth
- 7 ozs strained tomato
- 5 ozs Cherry tomatoes
- 1 handful cilantro leaves
- 2 Tbsps Lime juice
- peppers
- 4 Tbsps Buttermilk
Preparation steps
For the pancakes, mix flour, eggs, milk and 1 pinch of salt until smooth and let rest for about 10 minutes.
Meanwhile, for the dal, peel and finely chop the onion and garlic. Heat 1 tablespoon oil in a frying pan. Sauté onion and garlic for 4 minutes over medium heat. Season with turmeric, cumin and coriander and mix in lentils. Stir in broth with strained tomatoes and let everything thicken over low heat for about 15 minutes, adding more water if needed.
Meanwhile, wash tomatoes and cilantro, set aside a few cilantro leaves for garnish, chop the rest. Halve tomatoes, add to dal with cilantro and season with lime juice, salt and pepper.
While the dal is cooking, fry 8 thin, golden brown pancakes, one after the other. To do this, pour 1 tsp. oil into each pan, pour in a little batter and bake for 2 minutes per side over medium heat. Keep pancakes warm in oven at 80 °C (convection oven 175°F. To serve, fill each pancake with dal, fold slightly and arrange on plates. Drizzle filled pancakes with lentil dal with buttermilk and garnish with cilantro leaves.
