Vegetable Pancakes with Yogurt Dip
Healthy, because
Even smarter
Nutritional values
The vegetables and potatoes provide considerable amounts of vitamin C and vitamin B. Additionally the potatoes are a good source of potassium and are easily digestible. Carrots contribute plenty of beta-carotene, while the sulfur substances from the scallions promote digestion and have an anti-inflammatory effect.
If you are looking for a lean alternative to baking in fat, line a baking tray with baking paper. Bake in a preheated oven at 350 °F (about 180°C) for about 30 minutes. After 15 minutes, turn them over so that they become crispy on both sides.
(Percentage of daily recommendation)
| Calorie | 257 cal. | (12 %) | ||
| Protein | 10 g | (10 %) | ||
| Fat | 13 g | (11 %) | ||
| Carbohydrates | 25 g | (17 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 5.5 g | (18 %) |
| Vitamin A | 2.1 mg | (263 %) | ||
| Vitamin D | 0.4 μg | (2 %) | ||
| Vitamin E | 2.2 mg | (18 %) | ||
| Vitamin K | 24.9 μg | (42 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 4 mg | (33 %) | ||
| Vitamin B₆ | 0.4 mg | (29 %) | ||
| Folate | 55 μg | (18 %) | ||
| Pantothenic acid | 1.2 mg | (20 %) | ||
| Biotin | 13.8 μg | (31 %) | ||
| Vitamin B₁₂ | 0.7 μg | (23 %) | ||
| Vitamin C | 17 mg | (18 %) | ||
| Potassium | 765 mg | (19 %) | ||
| Calcium | 139 mg | (14 %) | ||
| Magnesium | 48 mg | (16 %) | ||
| Iron | 1.8 mg | (12 %) | ||
| Iodine | 10 μg | (5 %) | ||
| Zinc | 1.5 mg | (19 %) | ||
| Saturated fatty acids | 2.5 g | |||
| Uric acid | 38 mg | |||
| Cholesterol | 57 mg | |||
| Complete sugar | 14 g |
Ingredients
- For the vegetable pancakes
- 21 ozs carrots
- 7 ozs predominantly waxy potatoes
- 2 scallions
- 1 egg
- 2 Tbsps Pastry flour
- Sea salt
- freshly grated Nutmeg
- vegetable oil (for frying)
- For the dip
- 7 ozs Yogurt (0.1% fat)
- 3 ½ ozs cream cheese
- Sea salt
- 1 splash lemon juice
- cayenne pepper
- 1 Tbsp finely cut Basil
Preparation steps
For the vegetable pancakes, peel and coarsely grate the carrots and the potatoes. Rinse and trim the scallions and cut into rings. Mix well with the carrots, the potatoes, the egg and the flour. Season with salt and nutmeg.
Place a spoon of the vegetable mixture in a pan with some oil, flatten it and fry for 2-3 minutes until golden brown. Then turn it over and fry for another 2-3 minutes.
Repeat for the remaining mixture.
Drain on absorbent paper and keep warm in the oven at 175ºF.
For the dip, mix the yogurt with the cream cheese until creamy and season with salt, lemon juice and cayenne pepper. Transfer to a small bowl and shower with basil.
Serve the vegetable pancakes with the dip.
