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Beetroot Spinach International
Healthy Recipes Vol. 2

Quinoa Pancakes

Nutritional Analysis

Source: Indian Food Composition Tables (National Institute of Nutrition–ICMR 2017)
Ritika Samaddar
Clinical Nutritionist, Max Healthcare, New Delhi Total weight Protein Carbohy- Sugars Iron Calcium
Rd, Bariatric Nutritionist - India Ingredients used in Kcal (g) Fat (g) drate (g) (g) (mg) (mg) Fibre (g)
recipe
Suitable for patients with Obesity and post Bariatric also. Quinoa 100g 328 13.1 5.5 54 1.4 7.5 198 14.6

Preparation spinach 200g 48 4.2 1.2 4 0.4 5.9 164 4.7
beetroot 50g 18 0.9 - 3 2 0.3 8.6 1.6
Number of servings: 4 ( 2 pc per serving )
Oats powder 20g 18 2.7 - 12.5 - 0.9 10.3 2
Ingredients Egg 80g 134 11 7 - - 1.5 40 -
● 1 cup cooked Quinoa (100g) Oil 30g 270 - 30 - - - - -
● 2 cup chopped Spinach ( 200g) Total 816 32 43.7 73.5 3.8 16 420 23
● ½ cup shredded and grounded
Beetroot (50g)
● 2Tbsp Quaker Oats powder ( 20g) Nutritional Facts
● 2 Egg ● Calories: 200 Kcal
● 1 inch of chopped ginger ● Total Protein: 8g
● 2 chopped green chilies
● Carbohydrate: 18g
● Parsley or cilantro leaves (10g) ● Of which sugars: 1g
● 1 Tablespoon Lemon juice The batter for the pancake
● Fat: 11g
● 1-2 tablespoon of oil
● Iron: 4mg
● Salt to taste
● Calcium: 105mg
Cooking Instructions ● Fibre: 6g
1. Combine all ingredients, except spinach, in a medium mixing bowl, add ¼ cup of water
and mix well, adding in Oats powder to make a mixture that will hold when formed
into pan cakes.
2. Let the mixture rest for 5-10 minutes to allow melding.
3. Coat a large skillet or nonstick pan with some oil.
4. When the oil’s hot, pour a ladle of the batter on the pan, and spread in a circular
motion to make round pancakes. Pancake
5. Cook on slow flame till is golden and crispy. Add the chopped spinach and cook both
sides well.
6. Serve hot by itself or with some green chutney.

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