Vegetable Waffles
Vegetable Waffles - Hidden veggies in heart format
Healthy, because
Even smarter
Nutritional values
Pink beets provide a lot of folic acids. The B vitamin is needed for the formation of blood and new cells. The greater the degree of milling in ground cereals, the higher the mineral content. Flour with type 1050, for example, has almost as many good ingredients as the whole grain variety.
If you want to further increase the mineral and fiber content of the vegetable wafers, you can also use whole spelt flour instead of spelt flour type 1050.
(Percentage of daily recommendation)
| Calorie | 420 cal. | (20 %) | ||
| Protein | 14 g | (14 %) | ||
| Fat | 16 g | (14 %) | ||
| Carbohydrates | 54 g | (36 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 1.4 g | (5 %) |
| Vitamin A | 0.7 mg | (88 %) | ||
| Vitamin D | 1.1 μg | (6 %) | ||
| Vitamin E | 3.2 mg | (27 %) | ||
| Vitamin K | 77.7 μg | (130 %) | ||
| Vitamin B₁ | 0.1 mg | (10 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 1.6 mg | (13 %) | ||
| Vitamin B₆ | 0.1 mg | (7 %) | ||
| Folate | 61 μg | (20 %) | ||
| Pantothenic acid | 0.7 mg | (12 %) | ||
| Biotin | 11.7 μg | (26 %) | ||
| Vitamin B₁₂ | 0.7 μg | (23 %) | ||
| Vitamin C | 9 mg | (9 %) | ||
| Potassium | 275 mg | (7 %) | ||
| Calcium | 58 mg | (6 %) | ||
| Magnesium | 19 mg | (6 %) | ||
| Iron | 1.4 mg | (9 %) | ||
| Iodine | 6 μg | (3 %) | ||
| Zinc | 0.8 mg | (10 %) | ||
| Saturated fatty acids | 2.1 g | |||
| Uric acid | 17 mg | |||
| Cholesterol | 149 mg | |||
| Complete sugar | 3 g |
Ingredients
- Ingredients
- 2 ozs Baby spinach
- 2 ¼ ozs pre-cooked Beets
- 1 carrot
- 3 eggs
- 4 Tbsps Canola oil (+ 1 tsp for the waffle iron)
- 7 ozs milk
- 10 ozs whole spelt flour
- 1 tsp Baking powder
- 1 pinch salt
Kitchen utensils
Preparation steps
Wash spinach and shake dry. Cut beet into pieces. Clean, peel, wash and slice the carrot. Finely puree these 3 ingredients separately with 3-4 tablespoons of water each.
Beat eggs with oil in a bowl and add milk. Sift flour with baking powder over it and mix with 1 pinch of salt until a smooth dough.
Divide the mixture into thirds and mix in the purees of spinach, beet and carrot.
Heat waffle iron and brush with oil. Bake 2 vegetable waffles from each of the 3 purees.
