Veggie Rye Pancakes with Sweet Potato Sauce
Total Time: 30 minutes
Prep Time: 20 minutes
Cook Time: 10 minutes
Servings: 4-6 pancakes
Description:
Indulge in the delightful blend of savory and sweet with these Veggie Rye Pancakes paired with a luscious Sweet Potato Sauce. These pancakes are made with wholesome rye flour and packed with fresh vegetables, creating a flavorful and satisfying dish that’s perfect for a quick brunch. The creamy sweet potato sauce, infused with honey, cinnamon, and a hint of ginger, adds a beautiful depth of flavor to this dish. Whether you’re looking for a comforting breakfast or a light lunch, these pancakes are sure to become a favorite. Perfect for any occasion, these pancakes combine nutritious ingredients that will leave you feeling energized throughout the day.
Ingredients
For the Sweet Potato Sauce
| Ingredient | Quantity |
|---|---|
| Sweet Potato | 1 medium |
| Applesauce | 1/2 cup |
| Crushed Pineapple | 1/4 cup |
| Ginger (fresh or ground) | 1 1/2 tsp |
| Honey | 2 tsp |
| Cinnamon | 1/4 tsp |
| Water | 1/2 cup |
For the Pancakes
| Ingredient | Quantity |
|---|---|
| Whole Wheat Flour | 1/2 cup |
| Baking Powder | 1/4 tsp |
| Salt | 1/2 tsp |
| Milk | 3/4 cup |
| Water | 1/4 cup |
| Red Bell Peppers | 1/2 cup (diced) |
| Zucchini | 1/4 cup (shredded) |
| Onion | 1 (diced) |
| Butter | 1 tbsp |
| Balsamic Vinegar | 1 tbsp |
Nutritional Information
| Nutrient | Amount |
|---|---|
| Calories | 236.3 kcal |
| Fat | 4.6 g |
| Saturated Fat | 2.7 g |
| Cholesterol | 11.9 mg |
| Sodium | 262.8 mg |
| Carbohydrates | 46.6 g |
| Fiber | 4.8 g |
| Sugars | 14.7 g |
| Protein | 4.8 g |
Instructions
For the Sweet Potato Sauce
- Begin by preparing the sweet potato sauce. Place the sweet potato, applesauce, crushed pineapple, ginger, honey, cinnamon, and water in a large saucepan.
- Cook over medium-high heat, stirring occasionally, until the sweet potato has softened completely and resembles a smooth, baby food-like consistency. This should take about 8-10 minutes.
- Once the sweet potatoes have broken down, stir everything until smooth. For an extra creamy texture, you can use an immersion blender (wand blender) to achieve a silky sauce.
- Set the sauce aside while you prepare the pancakes.
For the Pancakes
- Heat a large skillet over medium heat. Add the butter, diced onion, and balsamic vinegar to the skillet.
- Sauté the onion, stirring occasionally, until it turns dark brown and caramelized, which should take about 6-10 minutes. The caramelization is key to bringing out the rich flavor.
- Once the onions are caramelized, remove them from the heat and chop them into smaller pieces. Set them aside.
- In a large mixing bowl, combine the whole wheat flour, baking powder, and salt. Stir well to ensure everything is evenly distributed.
- In another bowl, whisk together the milk, water, and the diced red bell pepper, shredded zucchini, and caramelized onions.
- Gradually pour the wet ingredients into the dry ingredients, stirring gently to combine. Be careful not to overmix, as this could make the pancakes dense.
- Preheat a griddle or large skillet over medium heat. Once hot, use a 1/2 cup measuring cup to pour the batter onto the griddle, forming pancake-sized circles.
- Cook the pancakes for about 2-3 minutes, or until the bottom is golden brown. Flip the pancakes and cook for another 2-3 minutes on the other side, until golden brown as well.
- Continue this process until all the batter is used up.
Serving
- To serve, stack the pancakes on a plate and generously drizzle with the sweet potato sauce.
- Enjoy your delicious, nutritious Veggie Rye Pancakes with Sweet Potato Sauce as a wholesome brunch or light meal.
Tips
- For extra flavor, you can sprinkle a little extra cinnamon or ginger on top of the pancakes before serving.
- You can also add chopped fresh herbs like parsley or chives to the pancake batter for an added burst of freshness.
- These pancakes freeze well. Simply cool them completely, wrap in plastic wrap or parchment paper, and store in a freezer-safe bag. When ready to eat, reheat in a toaster oven or on a griddle.
This Veggie Rye Pancakes with Sweet Potato Sauce recipe combines wholesome, hearty vegetables with the natural sweetness of sweet potato and pineapple, making it a perfect choice for a nourishing and quick meal. Enjoy the flavor-packed layers that come from the rich caramelized onions and the vibrant veggies, topped off with a silky-smooth, sweet potato sauce. It’s the ideal meal for a busy weekday brunch or a light weekend treat!
