Lifestyle
Meat-free Monday: Mushroom and veggie pancakes
While the pancakes provide a crucial base, the true star of this dish is the sauté of mushrooms and mixed vegetables.
Mushroom and veggie-loaded pancakes with tomato relish are incredibly versatile. Serve them as a main course for brunch, paired with a crisp green salad and poached eggs, or as a lighter dinner option. They’re also perfect for meal prep – just prepare the toppings and relish in advance and whip up fresh pancakes when you’re ready to eat. Recipe compliments of the South African Mushroom Farmers’ Association.
Ingredients
Tomato relish
- 1 white onion finely diced
- 500 g ripe cherry tomatoes quartered
- 125 ml vinegar
- 50 g SWEETLY™ or another non-nutritive sweetener of choice
Pancakes
- 150 g stoneground wholemeal flour
- ½ tsp baking powder
- 1 tsp sea salt
- 180 ml ice-cold water
- 1 large free-range egg
- 2 cups baby button mushrooms sliced
- 2 cups julienned or grated mixed vegetables. This is an excellent opportunity to use up bits and bobs and clear out your veg drawer.
- 4 pinch spring onions cut into 4cm long sections and thinly sliced lengthwise into skinny ribbons
To serve
- Cold pressed extra virgin olive oil or avocado oil for cooking
- Low-carb bread or sprouted wholemeal bread
- Salt and pepper to taste
Method
For the relish
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Heat a drizzle of cold pressed extra virgin olive oil in a non-stick frying pan or spray lightly with cooking spray.
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Add the onions with a good pinch of salt and cook until soft and just turning golden.
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Pour in the tomatoes, vinegar and SWEETLY™. Bring to a gentle simmer.
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Cook on a low heat, stirring occasionally, until the tomatoes break down and you have a lovely chunky saucy consistency.
For the pancakes
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Combine the flour, baking powder and salt in a large bowl. Whisk until well combined.
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Add the egg and ice water and whisk until smooth. Fold through the mushrooms, mixed vegetables and half of the spring onions.
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Heat a drizzle of cold pressed extra virgin olive oil in a non-stick frying pan or spray lightly with cooking spray.
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Using a quarter cup measure – scoop quarter cupfuls of the mixture into the pan.
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Flatten with the back of the cup measure and shape a little with a spatula.
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Cook for about 3 minutes on each side, until golden brown and the batter is cooked through.
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Cook in batches and keep some warm in the oven while you cook the rest.
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Serve pancakes with the tomato relish for plenty of swishing, topping and dipping.
