Foundation Diet and 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

Savory Pea Pancakes with Chili Pepper and Parsley

Sun-dried chili peppers and parsley give the savory pea pancakes a special flair. We recommend trying the pancakes with curry.


78% 68/21/11 
Ω-6 (LA, 1.2g) : Ω-3 (ALA, 0.2g) = 6:1

Ingredients (for servings, )


  • 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.

    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.

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

    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.

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

  4. 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.

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

  5. 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 Convert per 100g
2000 kcal
Energy351 kcal17.6%
Fat/Lipids8.4 g11.9%
Saturated Fats1.2 g5.9%
Carbohydrates (inc.dietary fiber)54 g19.9%
Sugars13 g14.3%
Fiber13 g50.4%
Protein/Albumin17 g33.7%
Cooking Salt (Na:359.7 mg)914 mg38.1%
A serving is 370g.Recommended daily allowance according to the GDA.
Cooking Salt

Essential micronutrients with the highest proportions per person 2000 kcal
VitVitamin K 184 µg245.0%
VitFolate, as the active form of folic acid (née vitamin B9 and 170 µg85.0%
VitVitamin C (ascorbic acid) 67 mg84.0%
ProtThreonine (Thr, T) 0.60 g64.0%
VitThiamine (vitamin B1) 0.68 mg62.0%
MinManganese, Mn 1.2 mg59.0%
ProtTryptophan (Trp, W) 0.14 g55.0%
ProtIsoleucine (Ile, I) 0.61 g49.0%
ProtLysine (Lys, K) 0.86 g46.0%
Sodium, Na 360 mg45.0%

Detailed Nutritional Information per Person for this Recipe

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 per person 2000 kcal
Linoleic acid; LA; 18:2 omega-6 1.2 g12.0%
Alpha-Linolenic acid; ALA; 18:3 omega-3 0.18 g9.0%

Essential amino acids per person 2000 kcal
Threonine (Thr, T) 0.60 g64.0%
Tryptophan (Trp, W) 0.14 g55.0%
Isoleucine (Ile, I) 0.61 g49.0%
Lysine (Lys, K) 0.86 g46.0%
Valine (Val, V) 0.73 g45.0%
Leucine (Leu, L) 1.0 g43.0%
Phenylalanine (Phe, F) 0.66 g43.0%
Methionine (Met, M) 0.26 g28.0%

Essential macroelements (macronutrients) per person 2000 kcal
Sodium, Na 360 mg45.0%
Phosphorus, P 244 mg35.0%
Potassium, K 526 mg26.0%
Magnesium, Mg 86 mg23.0%
Calcium, Ca 99 mg12.0%

Essential trace elements (micronutrients) per person 2000 kcal
Manganese, Mn 1.2 mg59.0%
Copper, Cu 0.42 mg42.0%
Iron, Fe 5.4 mg38.0%
Selenium, Se 15 µg27.0%
Zinc, Zn 2.5 mg25.0%
Iod, I (Jod, J) 11 µg7.0%
Fluorine, F 45 µg1.0%
Notes about recipe

Sun-dried chili peppers and parsley give the savory pea pancakes a special flair. We recommend trying the pancakes with curry.

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

Our recipe for savory pea pancakes with chili pepper and parsley can also be made with a fresh salsa recipe.


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 savory pea 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 for savory pea pancakes with chili pepper and parsley - 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. We recommend trying the savory pea pancakes with curry, herbs, or lime juice. There are also recipes for savory sweet pea pancakes with lemon ricotta and blueberry slaw or savoury pea pancakes with fresh salsa as recipe.