Flawless Feta and Spinach Pancakes – Nutritious and Delicious
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We love feta and spinach pancakes. In fact, we love all pancakes. Part of the appeal is that we can make them just how we like – with whatever toppings we’re in the mood for.
Sometimes, just sometimes, we decide we don’t want to be naughty and smother our pancakes in maple syrup and peanut butter (although that does rock). Sometimes we decide we want to get some extra nutrients in a tasty way.
Feta and spinach pancakes do just that. In fact, when broken down, feta and spinach pancakes are an incredibly nutritious meal.
Feta and Spinach Pancakes – the breakdown
First and foremost – spinach. Spinach is packed with iron. We need iron and if we don’t get enough we can feel weak, tired and sluggish – and much worse get an Iron deficiency anemia.
Iron is critical and it’s important to make sure we get enough – vegetarians and vegans need to pay particular attention.
Why do vegans and vegetarians need to be extra careful? Iron found in animal sources (heme iron) is quite readily absorbed by the body. Non-heme iron (plant sources) is not so well absorbed.
To that end, veggies and vegans need to eat more iron – and when possible, help the body absorb it. Vitamin C helps the body to absorb iron, and luckily, spinach is naturally high in Vitamin C. A well-thought-out combo indeed.
Conversely – caffeine hinders iron absorption. So swap that cup of coffee for a small glass of orange juice with dinner!
A successful flip!
Eggs – good or bad?
These feta and spinach pancakes contain eggs and feta. Eggs have been through the mill in terms of nutrition and health (as this excellent video on time-travelling eggs shows).
However, it is now generally well-accepted that eggs are nutritious and healthy, and are excellent sources of protein and B Vitamins.
Once again this is especially important for vegetarians as meat and fish are generally the best sources of protein and Vitamin B12 in particular (here is a high protein veggie meal plan by the way).
Feta pulls its weight too – by being relatively low in fat and calories (for cheese) as well as promoting good gut health.
Back to the pancakes! As we said, we love these feta and spinach pancakes. Not only are they really nutritious, they’re easy and tasty, too. Give them a blast and enjoy the results!
For the spinach
- 1 tsp olive oil
- 1 small onion
- 2 clove garlic
- 12.5 oz spinach (frozen)
- 3 oz low fat feta cheese
For the spinach filling:
- Get a pot, on medium heat, add olive oil, chopped onion and chopped garlic.1 tsp olive oil, 1 small onion, 2 clove garlic
- Add the spinach. Stir occasionally to defrost it quickly. Add some salt to taste.12.5 oz spinach, Salt to taste
- Let simmer until the pancakes are done. If the spinach is not finely chopped yet, blend until it turns "saucy".
For the pancakes:
- In a bowl mix the flour, eggs, milk and a dash of salt together, ideally with a hand blender. Make sure there aren’t any lumps. The batter should be liquidy, so if it is still too “doughy” add some more milk.¾ cup wholegrain flour, 2 eggs, ¾ cup milk of choice, Salt to taste
- Add some olive oil to a pan and then pour in the pancake mix. Fry for 3-4 minutes on each side. You’ll get the hang of it quickly.2 tsp olive oil
- Lay the ready pancake on a plate.
- Pour the spinach filling on one half of a pancake. Layer some feta slices on top and fold the pancake. If you like, sprinkle on some lemon juice.3 oz low fat feta cheese