Recipes · Belgian · Pancakes and Crepes
Boûkète (Liège Buckwheat Pancake)
One serving has 393 kcal and 12 g protein, and at least a fifth of a woman's daily need of manganese (53%), thiamin (43%), magnesium (39%), phosphorus (39%), riboflavin (38%) and copper (34%). Ready in 95 minutes.
- Preparation: 80 min
- Cooking: 15 min
- Makes: 1 serving (207 g)
- Difficulty: Medium
- Diets: Vegetarian
- Contains: dairy, egg, gluten
Ingredients
- 40 g Buckwheat flour
- 10 g Flour, plain
- 70 g Milk, whole
- 30 g Water
- 20 g Egg
- 1.5 g Yeast, dried
- 2 g Sugar
- 0.3 g Salt
- 15 g Currants
- 8 g Butter, for frying
- 10 g Brown sugar (cassonade), to serve
Method
- Warm the milk and water until lukewarm (about 37 °C), stir in the yeast and sugar and leave for 10 minutes until foamy.
- Mix the buckwheat flour, plain flour and salt in a bowl, make a well, add the egg and the yeasty milk and whisk to a thick, smooth batter.
- Stir in the currants, cover and leave in a warm place for 1 hour, until the batter is bubbly and risen.
- Melt a little of the butter in a frying pan over medium heat and pour in a ladle of batter, spreading it into a thick pancake about 1 cm deep.
- Cook for 3-4 minutes until the underside is brown and the top has set and is full of holes, then turn it and cook for another 3 minutes until brown.
- Cook the rest of the batter the same way, adding a little butter to the pan each time.
- Serve hot, sprinkled with the brown sugar.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 393 kcal | 19% |
| Carbohydrates | 63.4 g | |
| Water | 117 mL | |
| Fiber | 5.3 g | 18% |
| Protein | 12 g | 25% |
| Tryptophan | 0.16 g | |
| Threonine | 0.46 g | |
| Isoleucine | 0.51 g | |
| Leucine | 0.86 g | |
| Lysine | 0.7 g | |
| Methionine | 0.23 g | |
| Cystine | 0.18 g | |
| Phenylalanine | 0.53 g | |
| Tyrosine | 0.35 g | |
| Valine | 0.65 g | |
| Histidine | 0.28 g | |
| Fat | 12.2 g | |
| Monounsaturated | 3.6 g | |
| Polyunsaturated | 1.2 g | |
| Docosahexaenoic Acid (DHA) | 0.01 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 0.94 g | |
| Saturated | 6.3 g | |
| Trans-Fats | 0.01 g | |
| Cholesterol | 98.6 mg | |
| Calcium | 133 mg | 13% |
| Copper | 0.31 mg | 34% |
| Iron | 2.9 mg | 16% |
| Magnesium | 120 mg | 39% |
| Manganese | 0.95 mg | 53% |
| Phosphorus | 271 mg | 39% |
| Potassium | 508 mg | 11% |
| Selenium | 14.8 µg | 27% |
| Sodium | 191 mg | |
| Zinc | 2 mg | 25% |
| Thiamin (vitamin B1) | 0.47 mg | 43% |
| Riboflavin (vitamin B2) | 0.42 mg | 38% |
| Niacin (vitamin B3) | 4 mg | 29% |
| Pantothenic acid (vitamin B5) | 1 mg | 20% |
| Pyridoxine (vitamin B6) | 0.37 mg | 28% |
| Folate (vitamin B9) | 89.7 µg | 22% |
| Cobalamin (vitamin B12) | 0.51 µg | 21% |
| Choline | 94.3 mg | 22% |
| Vitamin A | 120 µg | 17% |
| Vitamin C | 0.71 mg | 1% |
| Vitamin D (D2 + D3) | 52.1 IU | 9% |
| Vitamin E | 0.61 mg | 4% |
| Vitamin K | 4.2 µg | 5% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
0.3 kg CO2e a serving: about average for breakfasts, sides, desserts and drinks on SustainBite. Source: ADEME, Agribalyse 3.2.
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