Autumn is officially here and i am holding on the last summer squash Zucchini to bring a healthy, savory and totally low carb breakfast for you to enjoy. This tastes just so fresh and fantabulous ! Bringing a savory and soothing dish of Zucchini Pancake with yogurt dill sauce
This is one of those recipes that i developed as my protest against the world of sweet breakfast items. Ever since i left India and shifted to Canada and now US, i have had one problem – finding good savory breakfast options for myself. Being a vegetarian who does not even eat eggs, it is a tough world. Back in Canada, me and my husband would sometimes get up early morning and go on a breakfast date. He eats eggs so he would always have omelets or egg burritos/sandwiches to choose from whereas i used to be left to choose between high carb croissants or sweet muffins and donuts. Frankly, that used to bug me to no limits. That is when i started to develop breakfast recipes for myself apart from the Indian regulars.
Lately i have been going gaga over dill. Would you believe that i had never bought dill before?? Well, drama aside… i did buy it this time and thought would try out some recipes with it. I was making my weekly quota of yogurt dip and i incorporated some in it. It tastes heavenly. Now, i needed something to get along with that sauce…that’s how this dish happened. This dish is inspired by an Indian breakfast recipe called “Chilla” which is also a savory pancake usually prepared using chickpea flour/besan. Here, i am tweaking the concept with some new flavours and a refreshing yogurt sauce as dressing. Have a look !
Zucchini Pancakes with yogurt dill sauce
Zucchini Pancakes with yogurt dill sauce
- 2 cups Zucchini , grated
- 1 big onion, finely chopped lengthwise
- 1/2 cup (8 tablespoons) mix flour (2 tbsp rice flour, 4 tbsp chickpea flour, 2 tbsp Amaranth flour. You can also use ragi or Maize flour as well)
- Salt to taste
- 1/4 tsp turmeric powder
- 1/2 tsp baking powder
- 2 tablespoons dill, finely chopped
- 1medium green chili, finely chopped
- water (if required)
- 2 tsp oil, for roasting
Yogurt Dill Sauce
- 1/2 cup hung yogurt, low fat (you can use Greek yogurt too)
- 2 tablespoons coconut milk
- salt to taste
- black pepper to taste
- 2 tablespoons dill, finely hopped
- 1 garlic , minced
- Take a mixing bowl. In it, add in all the ingredients for the zucchini pancakes and mix well till well combined. If the zucchini is not as juicy, it might not leave out enough water to let the batter come together well. In that case, add in a little water (1 tablespoon at a time) and mix well. Let the batter rest for 5 minutes.
- Meanwhile, let us prepare the yogurt dill sauce. Combine all the ingredients for the sauce and mix well. You can refrigerate the sauce to enjoy it cold.
- Now, take a non stick skillet and heat it up using medium heat. Add in one ladle of the batter on the hot skillet and add just a few drops of oil to roast the pancakes till crispy on both sides. Serve warm with yogurt dill sauce
Serving size = Depending on the size of the pancakes, divide the total yield into 4 servings.
- Choose a low fat yogurt for the sauce to make this healthier
- Add any number of vegetables in the pancake. Experiment with adding sprouts in this too.
- You can bulk up the servings with a side of salad greens and tomatoes with lemon and salt on the side.
Now, this is surely a healthy way to start the day… won’t you agree? Zucchini and onions add a lot of volume to this dish and the yogurt sauce brings the whole dish together. I made the yogurt sauce extra thin to pour over the pancakes just like i would pour maple syrup on my sweet pancakes. Now, lets read about the benefits of the fun ingredients used in this dish :
- Zucchini – The presence of the vitamin B complex group in abundance makes this fruit a good choice for diabetes. You develop diabetes when your body is unable to metabolize and regulate the level of sugar in your blood. Diabetes can be of many types, but zucchini is specifically found to be effective if you need to ward off type 2 diabetes. Zucchini for diabetes is very effective as the B complex in the presence of zinc and magnesium help in breaking down the sugars in your body. It has an abundance of fiber and pectin, which are vital in regulating your blood sugar levels. The B-vitamins, folates and fiber go a long way in stabilizing the level of sugar in your blood and thus help in keeping Type 2 diabetes at bay.
- Yogurt (Greek) – For diabetics, Greek yogurt is an exceptional meal and snack option due to the low carbohydrate and high protein content. Yogurt supplies an excellent source of calcium as well as protein. One serving can supply between 8 and 25 percent of your daily calcium intake, depending on the brand and serving size. You need around 60 g of protein per day, so a serving of 2 percent plain Greek yogurt, with 17 g, supplies nearly 33 percent of your daily intake.
- Amaranth – Also a non-gluten “grain”, amaranth is high in protein (15-18%) and contains more calcium than milk. It’s rich in amino acids and contains more lysine than any other grain. It’s also a great source of fiber, iron, potassium, and many other vitamins and minerals. Read more here
- Dill – Dill weed may be effective in helping diabetics regulate insulin levels, although studies to date have only been performed on laboratory animals. But Indian researchers found that rats receiving dill leaf extract for 15 days had a decrease in the concentration of both serum glucose and insulin, indicating the herb’s potential to regulate corticosteroid-induced diabetes.
I am sure, with a recipe that looks that good, i won’t have to convince you to try it .. right? Well, do give it a go and enjoy it for brunch.
I am not a nutritionist or dietician. My knowledge and information is based on my research and reading from different resources. Please consult your doctor or dietician before making any changes to your diet.