© Mike McColl
Beans, nuts and seeds for breakfast, lunch and dinner
If you’re not a fan of ordinary pancakes and maple syrup, you’ll love this delicious savoury pancake, complete with a yogurt dipping sauce. It’s an excellent addition to any brunch table and they freeze well too.
4 c. (1 L) broccoli florets
1 tbsp. (15 ml) flaxseeds, finely ground
3 tbsp. (45 ml) water
1 onion, diced
1 small hot chili pepper, seeded and diced or ½ tsp. (2.5 ml) chili powder
2 garlic cloves, minced
¼ c. (60 ml) extra virgin olive oil
⅔ c. (160 ml) whole grain wheat flour
1 tbsp. (15 ml) finely chopped fresh dill
¼ tsp. (1.25 ml) sea salt
1 large egg
⅓ c. (80 ml) 2-percent milk
1 tsp. (5 ml) smoked paprika
4 tsp. (20 g) unsalted butter, divided
Yogurt dipping sauce
1 c. (250 ml) plain 2-percent Greek yogurt
1 tbsp. (15 ml) fresh lemon juice
½ tsp. (2.5 ml) hot sauce
⅛ tsp. (0.5 ml) sea salt
⅛ tsp. (0.5 ml) freshly ground black pepper
sprinkling of chopped fresh dill
Set a collapsible steamer basket in a large pot. Add enough water to reach the bottom of the steamer basket. Bring to a boil over high heat. Place the broccoli in the steamer basket, cover and steam for 3 to 5 minutes or until tender. Set aside. Place the ground flax in a small bowl. Add water. Stir well. Allow to stand for 3 minutes.
Put the steamed broccoli, onion, chili and garlic in a food processor, and pulse on and off to coarsely chop (do not purée the vegetables). Alternatively, chop by hand. Transfer the chopped ingredients to a large mixing bowl and stir in the oil, flour, dill and salt. Add the ground flax mixture, egg, milk and paprika. Mix thoroughly with a wooden spoon.
In non-stick skillet, heat 1 teaspoon (5 g) of butter over medium heat. Using ¼ cup (60 ml) of batter for each pancake, add three ¼ cup (60 ml) amounts in a frying pan large enough to allow the patties to be far enough apart so that they don't touch. Cook over medium heat for 3 to 4 minutes. Flip the patties and cook the other side for 3 minutes. Transfer to a hot platter to keep warm. Add 1 teaspoon (5 g) of butter to the skillet for each new batch.
To serve, mix all of the ingredients for the yogurt dip together and spoon 1 teaspoon (5 ml) on top of each pancake. Serves 6.
Tip: Savoury yogurt is so trendy right now so there’s a little extra in this recipe for you to keep in the fridge. You can use it as a dip for crackers or vegetables, a sauce for fish, or add cucumbers and olives and enjoy it as is, right out of the bowl. That’s how it’s served at Sohha, a savoury yogurt stand in New York City’s Chelsea Market.
Nutrients per serving
Serving size: 2 patties with 2 teaspoons (10 ml) yogurt
256 calories, 16 g fat, 4 g saturated fat, 150 mg sodium, 22 g carbohydrates, 3 g fibre, 3 g sugars, 7 g protein. Excellent source of folate and vitamin D.
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