Korean Vegetable Pancakes

×

Korean Vegetable Pancakes

A unique twist on the traditional breakfast staple, these Korean pancakes are a good way to get vegetables into kids, or just a change of pace from more sugar-filled breakfast requests. These thin pancakes are almost a cross between a crepe and a typical pancake.

Ingredients

Servings  4   Serving Size   2

  • 2 1/2 cups ice-cold water
  • 1/2 cup roughly chopped carrots
  • 1/2 cup roughly chopped zucchini
  • 1/2 cup roughly chopped cauliflower
  • 1/2 cup roughly chopped broccoli
  • 1/4 cup roughly chopped scallions
  • 1 1/4 cup all-purpose, whole-wheat flour
  • 2 large eggs
  • 1/4 teaspoon salt
  • 1/4 teaspoon ground black pepper

Directions

Tip: Click on step to mark as complete.

  1. Add enough ice cubes into 2 1/2 cups water to make water ice-cold.
  2. In the bowl of a food processor, add carrots, zucchini, cauliflower, broccoli, and scallions. Pulse to puree vegetables until finely chopped-but be careful not to turn the vegetables into liquid.
  3. Into a large bowl, add flour, eggs, salt, and pepper. Pour in 2 cups of cold water (without ice cubes). Use a fork to whisk mixture together until combined. Stir in the pureed vegetables. Aim for a pancake-like batter consistency, adding 1 to 2 tablespoons more water if needed.
  4. Coat an 8-inch nonstick pan with cooking spray and warm over medium-high heat. Add 1/2 cup batter into the center of the pan. Cook until edges begin to get golden-about 2 to 3 minutes-and then use a spatula to carefully flip. Cook another 1 to 2 minutes until the side is golden. Transfer pancake to a plate. Spray pan with cooking spray and repeat continually until all 8 pancakes are made.

Cooking Tip: 2 cups of any finely chopped vegetables can be used in this recipe, not just the ones listed—anything from green beans to peas to bell peppers to cabbage. Just purée in the food processor like instructed in recipe.

Keep it Healthy: Pancakes aren’t just for breakfast. Smear a little fat-free cream cheese onto half the pancake, fold into quarters or roll up, and pack into a school lunchbox for a different sort of sandwich for your children.

Tip: To make a dipping sauce for the pancakes, mix together 2 tablespoons less-sodium soy sauce, 1 tablespoon water, and 1 tablespoon white vinegar together with 1/2 teaspoon granulated sugar and 1/2 teaspoon (optional) hot red pepper flakes.

Nutrition Facts

Korean Vegetable Pancakes
CaloriesCalories
183 Per Serving
ProteinProtein
9.0g Per Serving
FiberFiber
5.4g Per Serving

Nutrition Facts

Calories 183
Total Fat 3.5 g
Saturated Fat 1.0 g
Trans Fat 0.0 g
Polyunsaturated Fat 1.0 g
Monounsaturated Fat 1.0 g
Cholesterol 93.0 mg
Sodium 208 mg
Total Carbohydrate 31.2 g
Dietary Fiber 5.4 g
Sugars 2.0 g
Protein 9.0 g

Dietary Exchanges
2 starch, 1 vegetable, 1/2 lean meat

 
A unique twist on the traditional breakfast staple, these Korean pancakes are a good way to get vegetables into kids, or just a change of pace from more sugar-filled breakfast requests. These thin pancakes are almost a cross between a crepe and a typical pancake.

Nutrition Facts

Korean Vegetable Pancakes
CaloriesCalories
183 Per Serving
ProteinProtein
9.0g Per Serving
FiberFiber
5.4g Per Serving
×
Calories 183
Total Fat 3.5 g
Saturated Fat 1.0 g
Trans Fat 0.0 g
Polyunsaturated Fat 1.0 g
Monounsaturated Fat 1.0 g
Cholesterol 93.0 mg
Sodium 208 mg
Total Carbohydrate 31.2 g
Dietary Fiber 5.4 g
Sugars 2.0 g
Protein 9.0 g

Dietary Exchanges
2 starch, 1 vegetable, 1/2 lean meat

Ingredients

Servings  4   Serving Size   2

  • 2 1/2 cups ice-cold water
  • 1/2 cup roughly chopped carrots
  • 1/2 cup roughly chopped zucchini
  • 1/2 cup roughly chopped cauliflower
  • 1/2 cup roughly chopped broccoli
  • 1/4 cup roughly chopped scallions
  • 1 1/4 cup all-purpose, whole-wheat flour
  • 2 large eggs
  • 1/4 teaspoon salt
  • 1/4 teaspoon ground black pepper

Directions

Tip: Click on step to mark as complete.

  1. Add enough ice cubes into 2 1/2 cups water to make water ice-cold.
  2. In the bowl of a food processor, add carrots, zucchini, cauliflower, broccoli, and scallions. Pulse to puree vegetables until finely chopped-but be careful not to turn the vegetables into liquid.
  3. Into a large bowl, add flour, eggs, salt, and pepper. Pour in 2 cups of cold water (without ice cubes). Use a fork to whisk mixture together until combined. Stir in the pureed vegetables. Aim for a pancake-like batter consistency, adding 1 to 2 tablespoons more water if needed.
  4. Coat an 8-inch nonstick pan with cooking spray and warm over medium-high heat. Add 1/2 cup batter into the center of the pan. Cook until edges begin to get golden-about 2 to 3 minutes-and then use a spatula to carefully flip. Cook another 1 to 2 minutes until the side is golden. Transfer pancake to a plate. Spray pan with cooking spray and repeat continually until all 8 pancakes are made.

Cooking Tip: 2 cups of any finely chopped vegetables can be used in this recipe, not just the ones listed—anything from green beans to peas to bell peppers to cabbage. Just purée in the food processor like instructed in recipe.

Keep it Healthy: Pancakes aren’t just for breakfast. Smear a little fat-free cream cheese onto half the pancake, fold into quarters or roll up, and pack into a school lunchbox for a different sort of sandwich for your children.

Tip: To make a dipping sauce for the pancakes, mix together 2 tablespoons less-sodium soy sauce, 1 tablespoon water, and 1 tablespoon white vinegar together with 1/2 teaspoon granulated sugar and 1/2 teaspoon (optional) hot red pepper flakes.

 

American Heart Association recipes are developed or reviewed by nutrition experts and meet specific, science-based dietary guidelines and recipe criteria for a healthy dietary pattern.

Some recipes may be suitable for people who are managing diabetes, high blood pressure, heart disease and/or other conditions or seeking low-sodium, low-fat, low-sugar, low-cholesterol or low-calories recipes. However, this site and its services do not constitute medical advice, diagnosis or treatment. Always talk to your health care provider for diagnosis and treatment, including your specific dietary needs. If you have or suspect that you have a medical problem or condition, please contact a qualified health care provider.

Copyright is owned or held by the American Association, Inc. (AHA), except for recipes certified by the Heart-Check recipe certification program or otherwise indicated. All rights are reserved. Permission is granted, at no cost and without need for further request, to link to or share AHA-own recipes provided that no text, ingredients or directions are altered; no substitutions are made; and proper attribution is made to the American Heart Association. See full terms of use.