Foundation for
FacebookTwitterGoogle
Diet and Health
Foundation for Diet and Health
Foundation G+E
The best perspective for your health The best perspective for your health
The best perspective for your health The best perspective for your health
The best perspective for your health The best perspective for your health
The best perspective for your health The best perspective for your health
Informations Recipes 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.
Comments Print

vegan

12min   20min   medium  


Rate

Comment

Upload photo

Notice

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)

Equipment

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

Type of preparation

  • cook
  • fry
  • sieve
  • season to taste

Preparation

  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.
Fat/Lipids
Carbohydrates
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%
ProtValine (Val, V) 0.73 g 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 0.6 g 6.0%

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%

Commenting (as guest) or log in

Comments Print
Book
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
Additional photos (10)
Ordering

... more

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.

Tips

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.

Posts
How to Prevent Colorectal Cancer
Between 66% and 75% of colorectal cancer cases can be prevented by having a healthy diet and lifestyle.
How to prevent colorectal cancer

Diet and Lifestyle Can Prevent Breast Cancer
Breast cancer doesn't occur overnight. Many years can pass before a palpable lump forms. But lifestyle changes can prevent it from developing further.
Diet and Lifestyle can prevent breast cancer

Book Review Deadly Medicines and Organised Crime by Gøtzsche
The Danish medical researcher Dr. Peter C. Gøtzsche uses examples and scientific studies to show how the pharma industry has corrupted our health care system.
Deadly medicines_EN

Book Review: “Salt Sugar Fat” by Michael Moss
The only way out of the fast-food dilemma is to do it yourself. Only a relative few with the necessary financial resources manage to do this.
Salt, sugar, fat_EN

Book Review: “The China Study” by T. Colin Campbell
The China Study clearly lays out how the current Western diet can be improved to prevent lifestyle diseases. We say: Most important book on nutrition and health
The China Study_EN

Book Review "Milk, better not!" by Maria Rollinger
Best book about milk and dairy products that includes scientific studies and draws convincing conclusions about growth hormones, calcium, and allergens.
Milk better not_EN

Book review of “Milk, Money, and Madness” by N. Baumslag
With overwhelming evidence, Dr. Baumslag explains how important breast-feeding is and why baby formula is problematic—something an expecting mother should know!
Milk, Money and Madness_EN

Book Review: “Don’t Drink Your Milk!“ by Frank A. Oski
Another doctor recognized problems caused by milk and provided short descriptions for 32 of the many studies he had analyzed.
Book Review: “Don’t Drink Your Milk!“ by Frank A. Oski

Tragedies, Fatal Disease, Health, and Life!
As a critical thinker, I would have ridiculed the beginning of this story, but it is a story about me — Tragedies, Fatal Disease, Health, and Life!
Tragedies, Fatal Disease, Health, and Life!

Erb Muesli — Exceptionally Healthy Breakfast, a Swiss Muesli
Erb Muesli, an exceptionally healthy breakfast, is a stark contrast to Swiss Bircher Muesli. It is vegan and contains more healthy ingredients.
Erb Muesli — Exceptionally Healthy Breakfast, a Swiss Muesli

Nutritional Programming
Nutritional programming: how your dietary choices affect future generations.

Book Review "The food lie" by Hans-Ulrich Grimm
Industrial food is harmful because glutamate and sweeteners harm the enteric nervous system, or the second brain, and the brain. See also Ritalin, Alzheimer’s.
The Food Lie_EN