Veggie Pancake Wraps

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Veggie Pancake Wraps
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Health Score:
8,4 / 10
Difficulty:
easy
Difficulty
Preparation:
45 min.
Preparation
ready in 1 hr 35 min.
Ready in
Calories:
439
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie439 kcal(21 %)
Protein17.19 g(18 %)
Fat19.78 g(17 %)
Carbohydrates49.02 g(33 %)
Sugar added0 g(0 %)
Roughage3.01 g(10 %)
Vitamin A284.49 mg(35,561 %)
Vitamin D2.63 μg(13 %)
Vitamin E3.59 mg(30 %)
Vitamin B₁0.5 mg(50 %)
Vitamin B₂0.7 mg(64 %)
Niacin6.58 mg(55 %)
Vitamin B₆0.41 mg(29 %)
Folate149.6 μg(50 %)
Pantothenic acid1.03 mg(17 %)
Biotin7.66 μg(17 %)
Vitamin B₁₂1.28 μg(43 %)
Vitamin C58.71 mg(62 %)
Potassium829.83 mg(21 %)
Calcium281.99 mg(28 %)
Magnesium60.46 mg(20 %)
Iron2.9 mg(19 %)
Iodine58.36 μg(29 %)
Zinc1.57 mg(20 %)
Saturated fatty acids5.83 g
Cholesterol105.73 mg

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 tablespoons olive oil
2 shallots (finely chopped)
4 beef-steak tomatoes (peeled, deseeded and finely diced)
1 yellow pepper (finely diced)
1 teaspoon Fruit Vinegar
sugar
For the courgette filling
2 zucchini (cut into batons 1-2 cm thick)
1 tablespoon olive oil
cup vegetable stock
1 teaspoon mixed Italian herbs
4 tablespoons grated Parmesan
How healthy are the main ingredients?
Parmesanolive oilolive oileggshallottomato

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.