Veggie Pancake Wraps
(0 votes)
(0 votes)
Health Score:
72 / 100
Difficulty:
easy
Difficulty
Preparation:
45 min.
Preparation
ready in 1 hr 35 min.
Ready in
Calories:
424
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 424 cal. | (20 %) | ||
| Protein | 17 g | (17 %) | ||
| Fat | 20 g | (17 %) | ||
| Carbohydrates | 43 g | (29 %) | ||
| Sugar added | 2 g | (8 %) | ||
| Roughage | 4.1 g | (14 %) |
more nutritional values
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 1 μg | (5 %) | ||
| Vitamin E | 3.1 mg | (26 %) | ||
| Vitamin K | 29.3 μg | (49 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 5 mg | (42 %) | ||
| Vitamin B₆ | 0.4 mg | (29 %) | ||
| Folate | 76 μg | (25 %) | ||
| Pantothenic acid | 1.4 mg | (23 %) | ||
| Biotin | 16.4 μg | (36 %) | ||
| Vitamin B₁₂ | 1 μg | (33 %) | ||
| Vitamin C | 41 mg | (43 %) | ||
| Potassium | 681 mg | (17 %) | ||
| Calcium | 277 mg | (28 %) | ||
| Magnesium | 59 mg | (20 %) | ||
| Iron | 2.7 mg | (18 %) | ||
| Iodine | 24 μg | (12 %) | ||
| Zinc | 2.1 mg | (26 %) | ||
| Saturated fatty acids | 7.9 g | |||
| Uric acid | 62 mg | |||
| Cholesterol | 132 mg | |||
| Complete sugar | 12 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- For the pancakes
- 1.333 cups all-purpose flour
- 2 cups milk
- 2 eggs
- butter (for frying)
- For the tomato filling
- 2 Tbsps olive oil
- 2 shallots (finely chopped)
- 4 beef-steak Tomatoes (peeled, deseeded and finely diced)
- 1 yellow pepper (finely diced)
- 1 tsp Fruit Vinegar
- sugar
- For the courgette filling
- 2 Zucchini (cut into batons 1-2 cm thick)
- 1 Tbsp olive oil
- ⅞ cup vegetable stock
- 1 tsp mixed Italian herbs
- 4 Tbsps grated Parmesan
Preparation steps
1.
For the pancakes, stir together the flour and milk, beat in the eggs and season with salt. Leave to rest for 20 minutes.
2.
Melt the butter in a non-stick frying pan and fry 8 pancakes, one after another. Stack and leave to cool.
3.
For the tomato filling, heat the oil in a pan and fry the shallots, tomatoes and pepper. Season with salt and ground black pepper and simmer for around 10 minutes. Season to taste with vinegar and sugar and leave to cool.
4.
For the courgette filling, fry the courgette pieces in olive oil for 1-2 minutes then pour over the stock, add the herbs and simmer for around 5 minutes until soft.
5.
Spread out four pancakes and sprinkle 1 tbsp parmesan over each. Arrange the courgettes on top and roll up the pancakes. Spread the tomato filling over the remaining pancakes, likewise roll up, and cut all the pancakes into lengths of approx. 5 cm. Fasten with skewers if desired and pack up for a picnic.
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