Vegetable-Filled Crepes with Yogurt Sauce
Nutritional values
(Percentage of daily recommendation)
| Calorie | 352 cal. | (17 %) | ||
| Protein | 12 g | (12 %) | ||
| Fat | 17 g | (15 %) | ||
| Carbohydrates | 37 g | (25 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 6.4 g | (21 %) |
| Vitamin A | 1.1 mg | (138 %) | ||
| Vitamin D | 0.9 μg | (5 %) | ||
| Vitamin E | 7.3 mg | (61 %) | ||
| Vitamin K | 281.6 μg | (469 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 4.5 mg | (38 %) | ||
| Vitamin B₆ | 0.5 mg | (36 %) | ||
| Folate | 151 μg | (50 %) | ||
| Pantothenic acid | 1.4 mg | (23 %) | ||
| Biotin | 19.6 μg | (44 %) | ||
| Vitamin B₁₂ | 0.8 μg | (27 %) | ||
| Vitamin C | 77 mg | (81 %) | ||
| Potassium | 1,162 mg | (29 %) | ||
| Calcium | 170 mg | (17 %) | ||
| Magnesium | 58 mg | (19 %) | ||
| Iron | 2.3 mg | (15 %) | ||
| Iodine | 16 μg | (8 %) | ||
| Zinc | 2.2 mg | (28 %) | ||
| Saturated fatty acids | 5.9 g | |||
| Uric acid | 78 mg | |||
| Cholesterol | 126 mg | |||
| Complete sugar | 11 g |
Ingredients
- For the crepes
- 150 grams Buckwheat flour
- 50 grams Pastry flour
- 1 pinch salt
- 250 milliliters lukewarm milk
- 2 Tbsps melted butter
- 3 eggs
- vegetable oil (to saute)
- For the vegetable filling
- 1 Red Bell pepper
- 1 Zucchini
- 2 carrots
- 1 chili pepper
- 1 yellow onion
- 6 Lettuce
- 150 grams Yogurt (0.1% fat)
- 2 Tbsps lemon juice
- 1 Tbsp chopped parsley
- salt
- cayenne pepper
Preparation steps
For the crepes: In a bowl, stir together the pastry flour and buckwheat flour. Add the milk, salt and butter and mix until smooth. Stir in the eggs and let stand 10 minutes. Heat the oil in a skillet and working in batches, pour enough batter into the skillet to make 6 crepes, each 12-14 cm (approximately 5-6-inches) in diameter.
For the filling: Rinse and halve the pepper, and remove the seeds and white ribs. Cut into thin strips.
Rinse the lettuce leaves and spin dry.
Rinse the zucchini and cut into thin strips.
Peel the carrots and cut into thin sticks.
Rinse the chile and cut into rings.
Peel the onion peel and cut into strips. Blanch the peppers, zucchini, carrots and onion in a pot of boiling salted water until crisp-tender. Drain, rinse under cold water and drain well. Transfer the vegetables to a bowl and add the chile peppers. Top the crepes with the lettuce and vegetables and fold loosely to enclose. In a bowl, stir together the yogurt, lemon juice and parsley. Season with salt and cayenne. Serve each crepe with a dollop of the yogurt mixture.
