Vegetarian Wheat Pancakes with Chickpeas and Fresh Veggies

Ingredients

• 4 cuillères à soupe Wheat flour (Sift to avoid lumps)
• 2 pièces Eggs (Lightly beaten)
• 4 pincées Food-grade baking soda (Helps the pancakes stay light)
• 4 pièces Wheat tortillas (Preferably 25 cm diameter)
• 1 tasse Carrots (Finely grated)
• 4 feuilles Lettuce leaves (Wash and dry)
• 1 pièce Tomato (Thinly sliced)
• ½ pièce Cucumber (Thinly sliced rounds)
• 200 g Cooked chickpeas (Drained and rinsed)
• 3 cuillères à soupe Plain yogurt (white sauce) (Can be flavored with herbs)
• 2 cuillères à soupe Homemade vinaigrette (Mix of olive oil, lemon juice, salt, pepper)
• au goût Salt
• au goût Black pepper

Instructions

1. Prepare the pancake batter

   In the bowl, combine the sifted flour, baking soda and a pinch of salt. Add the beaten eggs and whisk until you obtain a smooth, slightly fluid batter.

   Time: PT5M

2. Batter rest

   Cover the bowl with plastic wrap and let rest in the refrigerator for 1 hour. This allows the baking soda to act and the batter to relax.

   Time: PT1H

   Temperature: 4°C

3. Prepare the fresh veggies

   While the batter rests, grate the carrot, wash and dry the lettuce leaves, slice the tomato and cucumber, and drain the chickpeas.

   Time: PT10M

4. Cook the pancakes

   Heat a non‑stick skillet over medium‑high heat. Pour a small ladle of batter, spread quickly to form a 20 cm diameter pancake. Cook 30 seconds on each side until lightly golden. Repeat for the 4 pancakes.

   Time: PT10M

   Temperature: 180°C

5. Assemble the wraps

   On each hot pancake, place a lettuce leaf, a tablespoon of grated carrots, a few slices of tomato and cucumber, 50 g of chickpeas, then drizzle with white sauce and vinaigrette. Roll the pancake, tightening slightly.

   Time: PT5M

Nutrition Facts

Calories

350

Protein

12 g

Carbohydrates

45 g

Fat

12 g

Fiber

8 g

Ingredient Substitutions

• Instead of Wheat flour: All-purpose flour
• Instead of Eggs: Mashed potatoes (as binder)
• Instead of Food-grade baking soda: Baking powder (½ pinch)
• Instead of Wheat tortillas: Homemade wheat crepes
• Instead of Carrots: Grated zucchini
• Instead of Lettuce leaves: Young spinach
• Instead of Tomato: Sliced radishes
• Instead of Cucumber: Raw zucchini
• Instead of Cooked chickpeas: White beans
• Instead of Plain yogurt (white sauce): Light sour cream
• Instead of Homemade vinaigrette: Balsamic vinaigrette

Equipment Needed

• Mixing bowl
• Whisk or fork
• Vegetable grater
• Cutting board
• Chef's knife
• Non‑stick skillet
• Spatula
• Serving plate (optional)

Critical Steps — Do Not Skip

• Mix the batter without lumps.
• Observe the one‑hour refrigeration rest.
• Quick cooking over medium‑high heat to keep the pancakes flexible.

Chef Tips from the Video

• Add a pinch of ground cumin to the batter for a subtle aromatic note.
• Replace the yogurt with cottage cheese for a richer sauce.
• Serve with a drizzle of lemon to enhance freshness.

Troubleshooting

Storage

Refrigerator: Cooked pancakes keep for 2 days in an airtight container. The fresh veggies store separately for 3 days.

Freezer: Pancakes can be frozen for 1 month, reheat in a skillet before filling.

Room temperature: Do not leave the filled wraps at room temperature for more than 2 hours.

Make-Ahead Tips

• Prepare the batter the day before and keep it refrigerated.
• Grate the carrots and chop the vegetables 1 day ahead, store them in cold water.