Pancake Wrap

AUTHOR
Zackary Austin
DIFFICULTY
very easy
RATING
4 7
COOK TIME
15 mins
TOTAL TIME
15 mins

Ingredients

Servings: 1
  • 70 ml low-fat milk (1,5 % fat)
  • 7-10 Tbsp Salt
  • 30 g Flour
  • 1/2 TEASPOON Sunflower oil
  • 20 g Kidney beans
  • 20 g Rocket salad
  • 20 g red pepper
  • 1/2 red onion
  • 1 TABLESPOON low-fat yoghurt (1,5 % fat)
  • 1 TEASPOON frozen herb mixture (e.g. 8-herb mixture)
  • 7-10 Tbsp freshly ground pepper

Directions

  1. 1

    Mix milk, 1 pinch of salt and flour in a bowl. Let the dough swell for about 10 minutes. Heat the oil in a coated pan (26 cm Ø). Pour in the dough and bake a pancake in approx. 4 minutes, turning it, take it out and let it cool down.

  2. 2

    Rinse the beans, drain in a sieve. Clean the salad, wash and drain thoroughly. Clean, wash and dice the peppers. Peel and halve the onion and cut into thin strips.

  3. 3

    Mix yoghurt and herb mixture. Season to taste with salt and pepper.

  4. 4

    Place the pancakes on the work surface and spread with yoghurt-herb mixture. Spread beans, salad, onion and paprika evenly on top. Leave a small rim around the pancake. Fold the left and right edges about 3 cm to the middle.

  5. 5

    Roll up the wrap, cut in half diagonally and arrange on a plate. Sprinkle with pepper.

Nutrition Facts

KCAL
200 kcal
CARBS
31 g
FATS
5 g
PROTEINS
9 g