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BreakfastMid-day mealVegetarianBalancedDairyEggs$

Crispy Potato Pancakes with Vegetables and Herb Dip

Name: Crispy Potato Pancakes with Vegetables and Herb Dip
Prep time: 20 min
Cook time: 20 min
Total time: 40 min
Yield: 4
Ingredients: 600 g Potatoes, russet, without skin, raw; 1 large Carrots, mature, raw; 1 small Onions, yellow, raw; 2 piece Eggs, Grade A, Large, egg whole; 3 tbsp Flour, spelt, whole grain; 1 tsp Salt, table, iodized; 0.5 tsp Spices, pepper, black; 1 tbsp Oil, olive, extra virgin; 150 g Yogurt, Greek, plain, whole milk; 1 tbsp Lemon juice, raw; 1 clove Garlic, raw

Prepare perfect potato pancakes that are crispy on the outside and soft on the inside. A healthy recipe with grated vegetables and minimal fat use for a balanced meal.

Prep time20 min

Cook time20 min

Total time40 min

Servings4

Recipe

For the pancakes

Potatoes, russet, without skin, raw600 gCarrots, mature, raw1 largeOnions, yellow, raw1 smallEggs, Grade A, Large, egg whole2 pieceFlour, spelt, whole grain3 tbspSalt, table, iodized1 tspSpices, pepper, black0.5 tspOil, olive, extra virgin1 tbsp

For the dip

Yogurt, Greek, plain, whole milk150 gLemon juice, raw1 tbspGarlic, raw1 clove

GraterClean kitchen towel or cheesecloth (essential for squeezing)Large bowlWide non-stick pan

Per servingTotal

Calories:286.3 kcal1145.2 kcal

Protein:12.1 g48.2 g

Carbohydrates:40.8 g163.2 g

Fiber:24.8 g99 g

Water:208.3 ml833.2 ml

Fat:8.7 g34.7 g

Micronutrients

Sugar:5.4 g21.4 g

Saturated fat:2.3 g9.3 g

Cholesterol:97.9 mg391.5 mg

Sodium:554.1 mg2216.4 mg

Potassium:925.3 mg3701.2 mg

Calcium:81 mg323.8 mg

Iron:1.7 mg6.8 mg

Magnesium:66.7 mg266.6 mg

Zinc:1.6 mg6.3 mg

Phosphorus:244.3 mg977.1 mg

Vitamin C:20.8 mg83.2 mg

Vitamin A:228.8 µg915.2 µg

Vitamin D:0.5 µg2 µg

Vitamin B12:0.5 µg2 µg

Instructions

1Grate the potatoes and carrot on the coarse side of the grater. Grate the onion on the fine side so it releases its juice and aroma.
2Place the grated potatoes and vegetables in the center of a clean kitchen towel. Wrap the towel and squeeze it firmly over the sink. Important: Removing as much liquid as possible is key to keeping the pancakes crispy and not soggy.
3Beat the eggs in a large bowl. Add the squeezed potatoes, carrot, onion, flour, parsley, salt and pepper. Mix everything thoroughly with a fork to get an even mixture.
4Heat olive oil in a pan over medium-high heat. Spoon the mixture into the pan using a large spoon (about 2 tablespoons per pancake).
5Slightly flatten each mound with a spoon to form a pancake about 1 cm thick.
6Cook for 4–5 minutes on the first side, until the edge is golden brown and crispy. Carefully flip the pancake and cook for another 4 minutes on the other side.
7Meanwhile, in a small bowl, mix the Greek yogurt, lemon juice and garlic for a refreshing dip.
8Place the cooked pancakes on a paper towel to absorb excess fat, and serve them hot with the prepared dip.

Nutritional benefits

Replacing classic sour cream with Greek yogurt increases the protein content, while squeezing out the potatoes reduces the need for excess oil, making digestion easier.

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About the recipe

Nutritional values are calculated per standard 100 g. This allows you to compare different foods more easily and have better control over your intake if you weigh your food.