Vegetable Pancakes with Pear Salad
Vegetable Pancakes with Pear Salad - Perfect for Meatless Monday!
Nutritional values
(Percentage of daily recommendation)
| Calorie | 410 cal. | (20 %) | ||
| Protein | 11 g | (11 %) | ||
| Fat | 26 g | (22 %) | ||
| Carbohydrates | 34 g | (23 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 7.8 g | (26 %) |
| Vitamin A | 1.2 mg | (150 %) | ||
| Vitamin D | 0.6 μg | (3 %) | ||
| Vitamin E | 6.9 mg | (58 %) | ||
| Vitamin K | 82.5 μg | (138 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 4.2 mg | (35 %) | ||
| Vitamin B₆ | 0.4 mg | (29 %) | ||
| Folate | 81 μg | (27 %) | ||
| Pantothenic acid | 0.9 mg | (15 %) | ||
| Biotin | 10.8 μg | (24 %) | ||
| Vitamin B₁₂ | 0.7 μg | (23 %) | ||
| Vitamin C | 40 mg | (42 %) | ||
| Potassium | 830 mg | (21 %) | ||
| Calcium | 305 mg | (31 %) | ||
| Magnesium | 62 mg | (21 %) | ||
| Iron | 2.7 mg | (18 %) | ||
| Iodine | 9 μg | (5 %) | ||
| Zinc | 2.1 mg | (26 %) | ||
| Saturated fatty acids | 5.2 g | |||
| Uric acid | 66 mg | |||
| Cholesterol | 66 mg | |||
| Complete sugar | 19 g |
Ingredients
- For the pancakes
- 7 ozs Pumpkin (or butternut squash)
- 7 ozs waxy potatoes
- 7 ozs carrots
- 3 scallions
- 2 ozs grated Emmentaler cheese
- 1 egg
- salt
- peppers
- freshly grated Nutmeg
- 2 Tbsps breadcrumbs
- 5 Tbsps Canola oil
- For the salad
- 3 small Pear
- 2 Tbsps lemon juice
- 2 handfuls Watercress (or mache, arugula, butter lettuce)
- 1 ½ ozs Walnut
Preparation steps
For the pancakes, rinse the pumpkin, potatoes and carrots, peel and grate coarsely. Rinse, trim and chop the scallions. Mix the vegetables with the Emmentaler cheese and the egg in a bowl to form a smooth batter. Season with salt, pepper and nutmeg. If the batter is too thin, mix in some breadcrumbs.
Line a baking sheet with parchment paper.
Heat some canola oil in a pan, pour about 2 tablespoons pancake batter into it and press flat. Cook on both sides for about 5 minutes until golden. Remove the pancake from the pan and keep warm in the oven at 80°C (approximately 175°F). Cook more pancakes the same way from the batter.
For the salad, rinse the pears, cut out tthe core and cut into fine slices. Drizzle the pear slices with the lemon juice. Rinse the watercress and shake dry.
Serve the pears with watercress, walnuts and pancakes on plates.
Serve as desired with a yogurt dip.
