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Foundation for Diet and Health
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The best perspective for your health
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Information Ingredients Nutrients Videos

Savory Pea Pancakes

The sun-dried chili peppers give the pea pancakes a special flair. We recommend trying the pancakes with curry, herbs, or lime juice. See alternate preparation.
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12min   20min   medium  



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Ingredients (for servings, )

For the pea batter
18 ozGreen peas, frozen
1 ¾ ozFlour
125 mlTap water
(4.4 oz)
1 dashSalt
(0.01 oz)
1 dashBlack pepper
For the chili pepper mixture
1 Sun-dried chili pepper
(0.02 oz)
1 bunchParsley, fresh
(1.1 oz)
½ bunchBasil, fresh
(0.7 oz)
For cooking
1 tbspOlive oil
(0.47 oz)


  • skillet (frying pan)
  • stove
  • food mill (passe-vite)
  • saucepan

Type of preparation

  • cook
  • fry
  • sieve
  • season to taste


  1. For the pea batter
    Let the frozen peas thaw and then cook about 6 minutes until soft.

  2. If you are using fresh peas (sugar snap peas, garden peas, or wrinkled peas), you will need about 1.5 kg to end up with approximately 500 g peas; the rest is the peapods, which you can also eat. You can snap the peapods open and then use a finger to remove the peas. Cook fresh peas in a saucepan with well-salted boiling water for about 10 minutes until they are soft. A pinch of sugar can help the peas maintain their color.

  3. Pass or press the cooked peas through a food mill or sieve so that you have a coarse purée.

  4. For this, you can use a food mill (passe-vite) or a wooden pestle to help pass the peas through a fine sieve. An immersion blender or blender aren’t the best option but would also work.

  5. Combine the pea purée with flour and water to form a batter. Season to taste with salt and pepper.

  6. For the chili pepper mixture
    Finely chop the chili peppers. Wash the herbs, shake dry, and stir into the batter along with the chili peppers.

  7. The batter should pour slowly from the spoon, but not be too runny. If necessary, add either a bit more water or flour.

  8. For cooking
    Heat the oil in a skillet, use a spoon to pour the batter for four pancakes into the skillet, and cook the pancakes on both sides until golden brown. The Savory Pea Pancakes with sun-dried chili peppers are now ready to serve.

Nutritional Information per Person 2000 kCal
Energy 351 kcal 17.6%
Fat/Lipids 8.4 g 11.9%
Saturated Fats 1.2 g 5.9%
Carbohydrates (inc.dietary fiber) 36 g 13.3%
Sugars 13 g 14.3%
Fiber 13 g 50.4%
Protein (albumin) 17 g 33.7%
Cooking Salt (Na:359.7 mg)914 mg 38.1%
A serving is 370g. Recommended daily allowance according to the GDA.
Protein (albumin)
Cooking Salt

Essential Nutrients with %-share Daily Requirement at 2000 kCal
VitVitamin K 362 µg 482.0%
VitFolate, as the active form of folic acid (née vitamin B9 and B11) 170 µg 85.0%
VitVitamin C (ascorbic acid) 67 mg 84.0%
ProtThreonine (Thr, T) 0.6 g 64.0%
VitThiamine (vitamin B1) 0.68 mg 62.0%
MinManganese, Mn 1.2 mg 59.0%
ProtTryptophan (Trp, W) 0.14 g 55.0%
ProtIsoleucine (Ile, I) 0.61 g 49.0%
ProtLysine (Lys, K) 0.86 g 46.0%
Sodium, Na 360 mg 45.0%

The majority of the nutritional information comes from the USDA (US Department of Agriculture). This means that the information for natural products is often incomplete or only given within broader categories, whereas in most cases products made from these have more complete information displayed.

If we take flaxseed, for example, the important essential amino acid ALA (omega-3) is only included in an overarching category whereas for flaxseed oil ALA is listed specifically. In time, we will be able to change this, but it will require a lot of work. An “i” appears behind ingredients that have been adjusted and an explanation appears when you hover over this symbol.

For Erb Muesli, the original calculations resulted in 48 % of the daily requirement of ALA — but with the correction, we see that the muesli actually covers >100 % of the necessary recommendation for the omega-3 fatty acid ALA. Our goal is to eventually be able to compare the nutritional value of our recipes with those that are used in conventional western lifestyles.

Essential fatty acids, (SC-PUFA) 2000 kCal
Linoleic acid; LA; 18:2 omega-6
1.2 g 12.0%
Alpha-Linolenic acid; ALA; 18:3 omega-3
0.18 g 9.0%

Essential amino acids 2000 kCal
Threonine (Thr, T) 0.6 g 64.0%
Tryptophan (Trp, W) 0.14 g 55.0%
Isoleucine (Ile, I) 0.61 g 49.0%
Lysine (Lys, K) 0.86 g 46.0%
Valine (Val, V) 0.73 g 45.0%
Leucine (Leu, L) 1 g 43.0%
Phenylalanine (Phe, F) 0.66 g 43.0%
Methionine (Met, M) 0.26 g 28.0%

Vitamins 2000 kCal
Vitamin K 362 µg 482.0%
Folate, as the active form of folic acid (née vitamin B9 and B11) 170 µg 85.0%
Vitamin C (ascorbic acid) 67 mg 84.0%
Thiamine (vitamin B1) 0.68 mg 62.0%
Vitamin A, as RAE 350 µg 44.0%
Niacin (née vitamin B3) 4.9 mg 30.0%
Pantothenic acid (vitamin B5) 1.6 mg 26.0%
Riboflavin (vitamin B2) 0.29 mg 21.0%
Vitamin B6 (pyridoxine) 0.25 mg 18.0%
Vitamin E, as a-TEs 1.3 mg 11.0%

Essential macroelements (macronutrients) 2000 kCal
Sodium, Na 360 mg 45.0%
Phosphorus, P 244 mg 35.0%
Potassium, K 526 mg 26.0%
Magnesium, Mg 86 mg 23.0%
Calcium, Ca 99 mg 12.0%

Essential trace elements (micronutrients) 2000 kCal
Manganese, Mn 1.2 mg 59.0%
Copper, Cu 0.42 mg 42.0%
Iron, Fe 5.4 mg 38.0%
Selenium, Se 15 µg 27.0%
Zinc, Zn 2.5 mg 25.0%
Fluorine, F 45 µg 1.0%

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Das vegane Kochbuch meiner Oma (My grandma’s vegan cookbook)
Das vegane Kochbuch meiner Oma
Südwest-Verlag München / Bassermann / Irisiana Verlagsgruppe Random House GmbH, Kirsten M. Mulach
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Notes about recipe

Fresh peas: Pea pancakes are something special simply because of their green color. You can also use fresh peas, but you should first sprout these for just over three days.


Achieving the right consistency: The batter for the pea pancakes can be too runny so that the pancakes can’t hold their form. If this is the case, you can add some flour and then stir the batter again. This way your pancakes will turn out perfect.

In general, you shouldn’t purée the peas too finely; this way the batter will have a better consistency.

Alternate preparation

Taste and seasoning: For an extra touch, you can add some lime juice to the batter for the pea pancakes. If the limes are organic, you can also grate in some peel. You might also like to try adding a little curry, which makes for an interesting flavor.

Oil: It works well to use canola oil instead of olive oil.

Adding herbs: You can use the herbs listed in the recipe or try others such as sorrel. In addition, you can decide to add less or more, as is to your liking. Experiment a little bit so that you find the amount and combination that tastes best.

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