Asparagus, edamame, pea and feta pancakes

This pancake filling is packed with nutrients from an array of green vegetables. It’s ideal for this sunny Spring pancake day if you want a light, colourful and less stodgy, chocolatey or sugary option.

Two ingredients I always have in my freezer are frozen organic peas and edamame beans. Both offer a quick fix of plant-based protein and fibre whenever needed; they’re so adaptable.

THE SECRET INGREDIENT:
Buckwheat flour: Buckwheat flour can elevate your pancake recipe both in flavour and health benefits. Despite its name, buckwheat is naturally gluten-free and packed with fibre, protein, and essential minerals like magnesium and iron, making it a fantastic alternative to traditional flour. Its slightly nutty taste adds depth to your pancakes while providing a slow-release energy boost, keeping you full and satisfied longer. Buckwheat is also rich in anti-inflammatory antioxidants, particularly rutin.

Serves: 2 (this is the filling serving, as the pancake batter makes loads. You can halve that part of the recipe if you like, but I never think there’s much point in making less, as they keep so well).

Ingredients

For the pancakes (this will make about 8-10 pancakes):

150g buckwheat flour

A pinch of salt

2 eggs

450ml milk (whole or semi-skimmed are best, or use your favourite non-dairy milk, if you prefer)

3 tbsp cold water

A little butter, ghee or oil for greasing the pan

For the filling:

250g asparagus, trimmed

100g frozen edamame beans

100g frozen peas

1 tbsp olive oil

Juice from 1/2 a lemon

75g feta cheese, crumbled

Black pepper

Fresh herbs - I used 1 tbsp mint leaves and 1 tbsp dill, chopped, in the filling - parsley or basil would also work

100g baby spinach leaves, washed - or use rocket, watercress or even mixed salad leaves to use any up

To garnish:

More freshly chopped herbs - I used a couple of tbsp of snipped chives

Method:

To make the pancakes, put the flour and a pinch of salt in a large bowl. Add the eggs and about 3-4 tbsp of the milk, then whisk until a smooth, thick paste is formed (this helps to avoid lumpy pancake batter). Then whisk in the remaining milk and cold water (the cold water is a Delia Smith tip from memory, supposedly it helps keep the batter light. You can used more milk if preferred, but I figure it’s an extra bit of milk you’ve then saved for a cuppa after making the pancakes!). Set aside (in the fridge if you are making them a little ahead of time).

When you’re ready to cook them, if you’re serving them immediately and want to keep them all warm together, put your oven on a low heat. Give the batter a little whisk.

Use a little pastry brush or kitchen paper dipped in little melted butter, ghee or oil to lightly grease your pan; keep this really as scant as you can, just the smallest amount you can get away with.

Ladle in just enough of the batter to coat the pan, rolling the pan around to spread the batter out nice and thinly. Fry on a medium heat for about 1½-2 minutes, until small bubbles appear, the underneath is turning golden and the pancake feels like it’s going to be easy to lift and flip over (test carefully with a spatula by lifting a little of the edge). Carefully turn or flip it (there’s really no need to be showing off here, just do what feels comfortable!), then cook for a further 1 minute or so, until golden on both sides. Transfer to a plate, cover with baking parchment and repeat until you have used all the batter. Keep them warm in the oven as you go along, if you need to.

To make the filling, steam the asparagus, edamame and peas for 5 minutes, until the asparagus is just tender and the edamame and peas are defrosted and warm. Transfer to a large bowl and add the olive oil and lemon juice, then give them the lightest crush with a fork or potato masher. Add the crumbled feta, a little black pepper to season and some fresh chopped herbs of your choice.

Lightly wilt the spinach leaves in a frying pan (you can do the same with any other leaf too) - the water from washing them will help them wilt down.

Fill the pancakes with the spinach and asparagus mix. Scatter with more fresh herbs to finish.

Notes:

What pan you use can affect how your pancakes cook, and more importantly, make them easier to flip without tearing or sticking to the pan. As a nutritional therapist, I know the importance of avoiding endocrine disrupting chemicals (they are within most non-stick pans and can be transferred to your food), so tend to avoid traditional non-stick pans in favour of a well-seasoned, small cast iron pan now. About 20-21cm in diameter is an ideal size, and really helps you to flip them if you’re not that confident a cook, but if you have a larger pan, add a little batter, avoiding be tempted to take the batter all the way to the edges of the pan. If your pancakes do break up (the first one often has to be sacrificed to the pancake chef’s first tasting!) don’t worry about it, just serve them anyway… the fillings will cover it up!

You can make extra pancakes (you’ll have plenty of batter to do this if you make the whole amount) and chill or freeze them between layers of baking parchment. Gently reheat in an oven to serve.