Tenderstem, Asparagus and Swede Spicy Pancakes

These delicious spicy pancakes inspired by Korean 'Yachaejeon' are a fantastic way to add more vegetables and fibre to your meals and are a hit with k...ids too. The dipping sauce is a great one to use for stir frys as well. Read more

Prep time
15 minutes
Cook time
20 minutes
FREEZER FRIENDLY
No
SHELF LIFE
3 days
Why is this healthy?
Plant
points
High
fibre
Prebiotics
Nuts &
seeds
Greens
Contains
Sesame, Soy
Ingredients
Serves 2
all purpose flour (gluten-free)
or regular flour
water
add more if the batter is too dry
asparagus
Swaps: broccoli, Brussels sprout, green field peas, leek
sliced into 1cm thick pieces
tenderstem broccoli
Swaps: Brussels sprout, white cabbage
chopped into 1cm thick pieces
swede
Swaps: carrot, sweet potatoes, turnip, white mushroom
julienned or coarsely grated
white onion
sliced
jalapeños
sliced optional
sesame oil
for the dipping sauce
dark soy sauce
rice vinegar
white sesame seeds
Why is this healthy?
Plant
points
High
fibre
Prebiotics
Nuts &
seeds
Greens

NUTRITION PER SERVING (Read more)

478kcal
Calories
9g
Protein
18g
Total Fat
71g
Carbs
10g
Fibre
14g
Sugars
114mg
Calcium
9%
 
5mg
Iron
25%
 
71mg
Magnesium
17%
 
252mg
Phosporus
20%
 
880mg
Potassium
19%
 
817mg
Sodium
36%
 
2mg
Zinc
15%
 
0mg
Copper
44%
 
0mg
Vitamin B1
28%
 
0mg
Vitamin B2
18%
 
4mg
Vitamin B3
25%
 
1mg
Vitamin B6
32%
 
94mcg
Vitamin B9
23%
 
67mcg
Vitamin A
7%
 
0mcg
Vitamin B12
0%
 
79mg
Vitamin C
87%
 
0mcg
Vitamin D
0%
 
2mg
Vitamin E
12%
 
77mcg
Vitamin K
64%
 
Calories: 478kcal; Protein: 9g; Total Fat: 18g; Carbs: 71g; Fibre: 10g; Sugars: 14g; Calcium: 114mg (9%); Iron: 5mg (25%); Magnesium: 71mg (17%); Phosporus: 252mg (20%); Potassium: 880mg (19%); Sodium: 817mg (36%); Zinc: 2mg (15%); Copper: 0mg (44%); Vitamin B1: 0mg (28%); Vitamin B2: 0mg (18%); Vitamin B3: 4mg (25%); Vitamin B6: 1mg (32%); Vitamin B9: 94mcg (23%); Vitamin A: 67mcg (7%); Vitamin B12: 0mcg (0%); Vitamin C: 79mg (87%); Vitamin D: 0mcg (0%); Vitamin E: 2mg (12%); Vitamin K: 77mcg (64%)
Show more

Notes

If using one of the alternatives for tenderstem broccoli, you should shred the ingredient. Likewise, if replacing swede, you should slice/julienne them.

Why is this healthy?
Plant
points
High
fibre
Prebiotics
Nuts &
seeds
Greens
Contains
Sesame, Soy
Ingredients
Serves 2
all purpose flour (gluten-free)
or regular flour
water
add more if the batter is too dry
asparagus
Swaps: broccoli, Brussels sprout, green field peas, leek
sliced into 1cm thick pieces
tenderstem broccoli
Swaps: Brussels sprout, white cabbage
chopped into 1cm thick pieces
swede
Swaps: carrot, sweet potatoes, turnip, white mushroom
julienned or coarsely grated
white onion
sliced
jalapeños
sliced optional
sesame oil
for the dipping sauce
dark soy sauce
rice vinegar
white sesame seeds

Ingredients

Serves 2
all purpose flour (gluten-free)
or regular flour
water
add more if the batter is too dry
asparagus
Swaps: broccoli, Brussels sprout, green field peas, leek
sliced into 1cm thick pieces
tenderstem broccoli
Swaps: Brussels sprout, white cabbage
chopped into 1cm thick pieces
swede
Swaps: carrot, sweet potatoes, turnip, white mushroom
julienned or coarsely grated
white onion
sliced
jalapeños
sliced optional
sesame oil
for the dipping sauce
dark soy sauce
rice vinegar
white sesame seeds

Method

Your notes

1

Gather your ingredients.

2

In a small bowl, mix together all the dipping sauce ingredients. Set aside.

3

Place the flour together with water into a mixing bowl. Season with salt and black pepper and mix well until fully blended.

4

It should be the consistency of loose pancake batter.

5

Add the asparagus, broccoli, swede, white onion, jalapeno to the flour mixture.

6

Heat half the sesame oil in a medium size pan over a medium heat. Non-stick pancake frying pans work best

7

Place the vegetable mixture in the centre of the frying pan and flatten it out, until 1 cm thick and cook for 6-7 minutes until the batter on the bottom gets crispy and golden. You can do this in batches if your pan isn't big enough.

8

Flip and cook for another 6 minutes. Flip 2 more times cooking for an extra 3 minutes on each side and adding more oil as needed until you have a lovely crust on each side. Cover the frying pan with a lid to speed up the cooking time.

9

Transfer to a large serving plate and serve with the dipping sauce on the side. The exterior should be crispy and the interior soft and creamy.

Notes

If using one of the alternatives for tenderstem broccoli, you should shred the ingredient. Likewise, if replacing swede, you should slice/julienne them.

Sign up today to unlock this recipe and 800+ others
Join 1000s of others who are already learning how to achieve their health goals

Related recipes for you

© 2024 The Doctor's Kitchen