Surprisingly versatile, zucchini has a neutral flavor. This property allows housewives to add it to many dishes. It goes well with meat, fish, and is simply ideal with baked goods. We introduced you to interesting recipes for preparing beef cutlets with this vegetable. And how tender they turn out with chicken meat!
There are many recipes with this melon fruit. Once, we showed an option for cooking zucchini in batter - an incredibly healthy food. Today we are preparing delicious pancakes with zucchini using kefir.
The products come out soft and fluffy. The presence of vegetable pulp is not felt at all. But on the other hand, the body receives incredible benefits. After all, this fruit is a real storehouse of minerals and vitamins, which our body constantly needs (especially in winter and spring).
The vegetable has low calorie content, so it is often used in dietary nutrition. It is easily digestible and does not irritate the gastrointestinal tract. It never causes allergic reactions; it can be safely included in the family diet.
How to cook “Zucchini pancakes with kefir”
1. So, first you need to beat the egg a little with a fork with a pinch of salt. You can also add a pinch of sugar if desired.
2. Soda must be quenched in kefir.
3. Combine the egg and kefir, mix thoroughly.
4. Wash the zucchini and peel if necessary. Grate on a medium grater. If it is fresh and too much liquid is released, you can squeeze it lightly.
5. Add zucchini to kefir and egg. Pepper to taste. Add fresh herbs or spices if desired.
6. Gradually add flour, mixing well. The dough should not turn out too tough.
7. At this time, you can already put it in a frying pan with vegetable oil on the fire. Do not pour out all the oil at once, add it a little at a time as needed.
8. Place the pancakes in a frying pan, fry them on both sides until an appetizing crust. You can then place it on a paper towel to remove excess oil. They can be served hot, but they are also delicious cold.
Delicious and fluffy zucchini pancakes with kefir: 4 cooking options
Zucchini pancakes made with kefir are tasty and fluffy. Cooking time: 25-35 minutes;- Servings: 5-6;
- Kcal: 194;
- Protein / Fat / Carbohydrates: 5.1 g / 4.95 g / 32.5 g.
Zucchini is great for vegetarians as it can be made without eggs.
They will also be an excellent solution for children's breakfasts. And, in addition, zucchini pancakes are an integral part of the diet for people with high sugar problems and diagnosed diabetes, since zucchini initially contains natural sugar, which is exactly what is allowed for people with diabetes. Zucchini pancakes with kefir
As you know, food is one of the steps of Maslow’s famous pyramid of needs. Not a single person living on earth can do without food, but what should those who strictly limit themselves in calories for some reason do? We can safely say that zucchini pancakes with kefir, surprisingly, can diversify the diet of those who are watching their weight and prefer to eat low-calorie healthy foods.
When preparing zucchini pancakes with kefir, they turn out not only very fluffy, but also tender
You can indulge in the pleasure of tasting fresh pancakes even after poisoning, because zucchini, as you know, can help recover from the harmful effects of various toxins on the human body.
Zucchini pancakes can be mixed:
- Based on the zucchini’s own juice, which is formed when the vegetable is grated.
- With milk.
- On serum. For example, after making homemade cottage cheese.
- On kefir.
- Zucchini 300-400 gr.
- Kefir: 100-150 ml.
- Flour: ½ cup. This amount may vary depending on the desired consistency of the dough.
- Chicken eggs: 1-2 pcs.
- Salt to taste.
- Sugar to taste.
- Soda on the tip of a knife.
- Preparatory stage. Consists of preparing zucchini. First you need to clean the vegetables from contaminants by rinsing them in running water. Next, if you wish, you can peel the zucchini, but you can leave it. After preparation, grate the vegetable. Here you can vary using either a medium or fine grater. It all depends on the desired consistency of the future dough. Some people prefer to feel the veins of zucchini pulp in their pancakes, while others like it when everything is homogeneous and therefore they can grate the zucchini to a pulpy state. If necessary, you can squeeze the grated zucchini to remove excess juice.
- Dough preparation stage. In a separate container, beat the chicken egg. Next, add grated zucchini to the resulting beaten egg mixture and mix. Then we extinguish the soda in kefir and pour it into our mixture of eggs and zucchini. Then add salt, sweeten, and pepper if necessary. Mix everything. The next step is to mix in the flour, this is done gradually in small portions until the desired dough consistency is obtained. It is better that it resembles medium-thick sour cream.
- The final stage is heat treatment, that is, frying the pancakes themselves. Heat the frying pan, grease it with oil and lay out the dough, forming future pancakes.
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If your choice fell on kefir, then know that pancakes mixed with kefir will turn out not only tasty, but also fluffy, and also very tender.
Ingredients
To prepare classic zucchini pancakes mixed with kefir, you will need a simple and affordable set of products.
Namely:
Also, if desired, you can always use additional ingredients. For example, you can add ground pepper for spiciness, garlic, carrots or cucumbers, as well as any greens. Everything will depend on your preferences and ideas.
Additional ingredients, such as carrots, peppers or even various minced meats, must be chopped enough to be mixed into the zucchini dough.
Lush zucchini pancakes with kefir: recipe
Let's talk about one of the most popular recipes with which you can prepare fluffy zucchini pancakes.
Lush pancakes made from zucchini kefir could well be a separate dish that can be served for breakfast
The step-by-step recipe consists of the following three steps:
In one medium frying pan you can fry 2-3 pancakes at a time. Fry until golden brown, first on one side, then on the other. Let it cool a little and serve.
Zucchini pancakes can be eaten as an independent dish, or can be used as a side dish. These pancakes will be good in combination with chicken, fish, and cheese.
When serving, you can decorate the dish with sour cream and herbs, cucumber slices or tomato slices. In addition to sour cream, you can use any other sauces, whichever you like best.
Lush zucchini pancakes with kefir (video)
Pancakes can be eaten both hot and cold. The temperature of the dish in this case does not particularly affect the taste. It will be delicious either way.
Zucchini pancakes with kefir: recipe (photo)
Before preparing pancakes, prepare the necessary ingredients
Wash the zucchini in advance, peel it and grate it on a medium grater.
In a separate container, beat two eggs and add a little salt
Add kefir to the eggs and mix
Now you should mix all the ingredients in one container
You need to fry the pancakes in a hot frying pan with sunflower oil. Bon appetit!
Recipe for zucchini pancakes with kefir. Calorie, chemical composition and nutritional value.
Nutritional value and chemical composition of “zucchini pancakes with kefir.”
The table shows the nutritional content (calories, proteins, fats, carbohydrates, vitamins and minerals) per 100 grams of edible portion.
| Nutrient | Quantity | Norm** | % of the norm in 100 g | % of the norm in 100 kcal | 100% normal |
| Calorie content | 163.4 kcal | 1684 kcal | 9.7% | 5.9% | 1031 g |
| Squirrels | 5.1 g | 76 g | 6.7% | 4.1% | 1490 g |
| Fats | 9.2 g | 56 g | 16.4% | 10% | 609 g |
| Carbohydrates | 14.8 g | 219 g | 6.8% | 4.2% | 1480 g |
| Organic acids | 0.3 g | ~ | |||
| Alimentary fiber | 1.3 g | 20 g | 6.5% | 4% | 1538 g |
| Water | 69.3 g | 2273 g | 3% | 1.8% | 3280 g |
| Ash | 1.182 g | ~ | |||
| Vitamins | |||||
| Vitamin A, RE | 55.6 mcg | 900 mcg | 6.2% | 3.8% | 1619 g |
| Retinol | 0.043 mg | ~ | |||
| alpha carotene | 0.175 mcg | ~ | |||
| beta carotene | 0.074 mg | 5 mg | 1.5% | 0.9% | 6757 g |
| beta Cryptoxanthin | 0.037 mcg | ~ | |||
| Lycopene | 0.608 mcg | ~ | |||
| Lutein + Zeaxanthin | 1.78 mcg | ~ | |||
| Vitamin B1, thiamine | 0.062 mg | 1.5 mg | 4.1% | 2.5% | 2419 g |
| Vitamin B2, riboflavin | 0.148 mg | 1.8 mg | 8.2% | 5% | 1216 g |
| Vitamin B4, choline | 63.82 mg | 500 mg | 12.8% | 7.8% | 783 g |
| Vitamin B5, pantothenic | 0.449 mg | 5 mg | 9% | 5.5% | 1114 g |
| Vitamin B6, pyridoxine | 0.148 mg | 2 mg | 7.4% | 4.5% | 1351 g |
| Vitamin B9, folates | 16.758 mcg | 400 mcg | 4.2% | 2.6% | 2387 g |
| Vitamin B12, cobalamin | 0.197 mcg | 3 mcg | 6.6% | 4% | 1523 g |
| Vitamin C, ascorbic acid | 5.47 mg | 90 mg | 6.1% | 3.7% | 1645 g |
| Vitamin D, calciferol | 0.376 mcg | 10 mcg | 3.8% | 2.3% | 2660 g |
| Vitamin E, alpha tocopherol, TE | 3.251 mg | 15 mg | 21.7% | 13.3% | 461 g |
| gamma tocopherol | 0.001 mg | ~ | |||
| Vitamin H, biotin | 4.852 mcg | 50 mcg | 9.7% | 5.9% | 1031 g |
| Vitamin K, phylloquinone | 6.6 mcg | 120 mcg | 5.5% | 3.4% | 1818 |
| Vitamin RR, NE | 1.7133 mg | 20 mg | 8.6% | 5.3% | 1167 g |
| Niacin | 0.579 mg | ~ | |||
| Betaine | 0.025 mg | ~ | |||
| Macronutrients | |||||
| Potassium, K | 228.33 mg | 2500 mg | 9.1% | 5.6% | 1095 g |
| Calcium, Ca | 63.63 mg | 1000 mg | 6.4% | 3.9% | 1572 g |
| Silicon, Si | 19.542 mg | 30 mg | 65.1% | 39.8% | 154 g |
| Magnesium, Mg | 15.97 mg | 400 mg | 4% | 2.4% | 2505 g |
| Sodium, Na | 218.34 mg | 1300 mg | 16.8% | 10.3% | 595 g |
| Sera, S | 51.47 mg | 1000 mg | 5.1% | 3.1% | 1943 |
| Phosphorus, P | 80.5 mg | 800 mg | 10.1% | 6.2% | 994 g |
| Chlorine, Cl | 338.04 mg | 2300 mg | 14.7% | 9% | 680 g |
| Microelements | |||||
| Aluminium, Al | 244.4 mcg | ~ | |||
| Bor, B | 18.8 mcg | ~ | |||
| Vanadium, V | 19.24 mcg | ~ | |||
| Iron, Fe | 1.047 mg | 18 mg | 5.8% | 3.5% | 1719 g |
| Yod, I | 6.26 mcg | 150 mcg | 4.2% | 2.6% | 2396 g |
| Cobalt, Co | 3.103 mcg | 10 mcg | 31% | 19% | 322 g |
| Lithium, Li | 0.071 mcg | ~ | |||
| Manganese, Mn | 0.2187 mg | 2 mg | 10.9% | 6.7% | 914 g |
| Copper, Cu | 71.22 mcg | 1000 mcg | 7.1% | 4.3% | 1404 g |
| Molybdenum, Mo | 7.046 mcg | 70 mcg | 10.1% | 6.2% | 993 g |
| Nickel, Ni | 1.395 mcg | ~ | |||
| Tin, Sn | 4.46 mcg | ~ | |||
| Rubidium, Rb | 15 mcg | ~ | |||
| Selenium, Se | 7.08 mcg | 55 mcg | 12.9% | 7.9% | 777 g |
| Strontium, Sr | 5.67 mcg | ~ | |||
| Titanium, Ti | 1.86 mcg | ~ | |||
| Fluorine, F | 21.53 mcg | 4000 mcg | 0.5% | 0.3% | 18579 g |
| Chromium, Cr | 3.03 mcg | 50 mcg | 6.1% | 3.7% | 1650 g |
| Zinc, Zn | 0.6115 mg | 12 mg | 5.1% | 3.1% | 1962 |
| Digestible carbohydrates | |||||
| Starch and dextrins | 11.361 g | ~ | |||
| Mono- and disaccharides (sugars) | 3.9 g | max 100 g | |||
| Glucose (dextrose) | 0.001 g | ~ | |||
| Fructose | 0.001 g | ~ | |||
| Essential amino acids | |||||
| Arginine* | 0.134 g | ~ | |||
| Valin | 0.131 g | ~ | |||
| Histidine* | 0.058 g | ~ | |||
| Isoleucine | 0.102 g | ~ | |||
| Leucine | 0.183 g | ~ | |||
| Lysine | 0.152 g | ~ | |||
| Methionine | 0.071 g | ~ | |||
| Methionine + Cysteine | 0.12 g | ~ | |||
| Threonine | 0.103 g | ~ | |||
| Tryptophan | 0.034 g | ~ | |||
| Phenylalanine | 0.111 g | ~ | |||
| Phenylalanine+Tyrosine | 0.189 g | ~ | |||
| Nonessential amino acids | |||||
| Alanin | 0.121 g | ~ | |||
| Aspartic acid | 0.21 g | ~ | |||
| Glycine | 0.072 g | ~ | |||
| Glutamic acid | 0.3 g | ~ | |||
| Proline | 0.071 g | ~ | |||
| Serin | 0.156 g | ~ | |||
| Tyrosine | 0.081 g | ~ | |||
| Cysteine | 0.049 g | ~ | |||
| Sterols (sterols) | |||||
| Cholesterol | 89.87 mg | max 300 mg | |||
| Phytosterols | 0.164 mg | ~ | |||
| beta sitosterol | 12.693 mg | ~ | |||
| Saturated fatty acids | |||||
| Saturated fatty acids | 1.7 g | max 18.7 g | |||
| 14:0 Miristinovaya | 0.007 g | ~ | |||
| 15:0 Pentadecane | 0.002 g | ~ | |||
| 16:0 Palmitinaya | 0.738 g | ~ | |||
| 17:0 Margarine | 0.005 g | ~ | |||
| 18:0 Stearic | 0.409 g | ~ | |||
| 20:0 Arakhinovaya | 0.024 g | ~ | |||
| 22:0 Begenovaya | 0.044 g | ~ | |||
| Monounsaturated fatty acids | 2.486 g | min 16.8 g | 14.8% | 9.1% | |
| 16:1 Palmitoleic | 0.065 g | ~ | |||
| 17:1 Heptadecene | 0.002 g | ~ | |||
| 18:1 Oleic (omega-9) | 2.19 g | ~ | |||
| 18:1 cis | 0.002 g | ~ | |||
| 20:1 Gadoleic (omega-9) | 0.007 g | ~ | |||
| Polyunsaturated fatty acids | 4.353 g | from 11.2 to 20.6 g | 38.9% | 23.8% | |
| 18:2 Linolevaya | 3.98 g | ~ | |||
| 18:3 Linolenic | 0.01 g | ~ | |||
| 20:4 Arachidonic | 0.017 g | ~ | |||
| Omega-3 fatty acids | 0.1 g | from 0.9 to 3.7 g | 11.1% | 6.8% | |
| Omega-6 fatty acids | 4.2 g | from 4.7 to 16.8 g | 89.4% | 54.7% |
The energy value of zucchini pancakes with kefir is 163.4 kcal.
Primary Source: Created in the application by the user. Read more.
** This table shows the average levels of vitamins and minerals for an adult. If you want to know the norms taking into account your gender, age and other factors, then use the “My Healthy Diet” application.
Pancakes with zucchini on kefir
Why I adore zucchini is that it is rich in valuable minerals and has a long shelf life. Grown in the summer at the dacha, they lie indoors almost all winter. True, they dry out a little (lose moisture), which increases the concentration of substances beneficial to the body.
By preparing pancakes with this vegetable, we cover the body’s daily need for silicon, iron, potassium, magnesium and many other important elements.
Meanwhile, the dish is prepared quickly. When kneading the dough, you can add other ingredients. We often bake with cheese and potatoes.
Today I decided to add cottage cheese, there was just a little left (neither here nor here). It goes well with this vegetable, and since there is little of it, you won’t even notice it in baked goods.
Kefir pancakes from zucchini and potatoes - recipe
Peel the zucchini, potatoes and onions. Cut the onion into cubes. Grind the potatoes and zucchini on a medium grater. Place the prepared vegetables in a bowl with kefir. Beat in two eggs.
Wash and chop the greens. Add to other ingredients. Add some salt.
Add baking soda. Stir. Add sifted flour. Bake zucchini and potato pancakes with kefir in a frying pan with sunflower oil poured into it, spooning out the dough with a tablespoon.
Serve kefir pancakes made from zucchini and potatoes with sour cream. Enjoy your meal.
Everyone who has tried pancakes made from zucchini and cottage cheese with kefir confirms that they turn out incredibly tender, with a creamy taste, and the zucchini is practically not felt in them.
This recipe is perfect for mothers who “hide” zucchini in dishes from their children.
Ingredients:
- Chilled kefir – 1 glass,
- Cottage cheese – 100 gr.,
- Eggs – 1 pc.,
- Zucchini – 200 gr.,
- Wheat flour - one and a half cups,
- Soda - a pinch
- Salt - on the tip of a teaspoon,
- Refined salted oil
