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Ingredients (Serving 4, Serving size 2):

½ cup roughly chopped carrots

½ cup roughly chopped zucchini

½ cup roughly chopped cauliflower

½ cup roughly chopped broccoli

¼ cup roughly chopped scallions

1 ¼ cup all-purpose, whole-wheat flour

2 large eggs

¼ teaspoon salt

¼ teaspoon ground black pepper



  1. In the bowl of a food processor, add carrots, zucchini, cauliflower, broccoli, and scallions. Pulse to puree vegetables until finely chopped-but be careful not to turn the vegetables into liquid.
  2. Into a large bowl, add flour, eggs, salt, and pepper. Pour in 2 cups of cold water. Use a fork to whisk mixture together until combined. Stir in the pureed vegetables. Aim for a pancake-like batter consistency, adding 1 to 2 tablespoons more water if needed.
  3. Coat an 8-inch nonstick pan with cooking spray and warm over medium-high heat. Add 1/2 cup batter into the center of the pan. Cook until edges begin to get golden-about 2 to 3 minutes-and then use a spatula to carefully flip. Cook another 1 to 2 minutes until the side is golden. Transfer pancake to a plate. Spray pan with cooking spray and repeat continually until all 8 pancakes are made.

Dipping sauce:

Mix together 2 tablespoons less-sodium soy sauce, 1 tablespoon water, and 1 tablespoon white vinegar together with 1/2 teaspoon granulated sugar and 1/2 teaspoon (optional) hot red pepper flakes.


Nutrition information per serving:

Calories: 183 kcal, Protein 9 g, Fat: 3.5 g Carbohydrate: 31 g, Dietary Fiber: 5.4 g, Sodium 208mg


Recipe Provided Courtesy of America Heart Association (

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