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Okonomiyaki (Japanese vege pancakes)

Japanese Vegetable Pancakes with a Healthy Twist

Okonomiyaki, often referred to as Japanese savoury pancakes, is a delightful and versatile dish packed with a colourful array of vegetables. Traditionally made with a base of finely chopped cabbage, grated carrots, and a mix of aromatic greens like spring onions and fresh coriander, these pancakes are not only tasty but also highly customizable. The addition of optional ingredients such as dulse or wakame flakes, ginger, and jalapeños lends an extra layer of flavour, while the base is bound together with a blend of chickpea flour and wholemeal flour, creating a nutritious and gluten-free option.

Served with a drizzle of tangy okonomiyaki sauce, creamy vegan mayo, and a sprinkle of seaweed or bonito flakes, these pancakes offer a delightful combination of textures and flavours. Okonomiyaki is quick to prepare and can easily be adapted to incorporate whatever vegetables you have on hand, making them a fantastic way to enjoy your garden’s harvest or use leftovers.


Health Benefits:

  1. Nutrient-Rich Vegetables:
    • The main ingredients of cabbage, carrots, and spring onions provide a plethora of vitamins and minerals.
    • Cabbage is particularly high in vitamin C and K, while also offering antioxidants that support immune health and reduce inflammation.
    • Carrots are rich in beta-carotene, essential for eye health, and provide dietary fiber, promoting digestive health.
  2. High in Fiber:
    • The mixture of vegetables and the use of wholemeal flour ensures these pancakes are packed with dietary fibre, aiding in digestion and helping to keep you full and satisfied.
  3. Protein-Packed:
    • Chickpea flour (besan) is not only gluten-free but also high in protein and essential amino acids, making Okonomiyaki a great plant-based option for muscle repair and growth.
  4. Low-Calorie and Versatile:
    • These pancakes are low in calories yet filling. The flexibility of the recipe allows you to include a wide range of vegetables, making it easy to cater to your taste preferences and dietary needs.
  5. Antioxidants and Anti-Inflammatory Properties:
    • Ingredients like fresh ginger and dark green vegetables such as coriander can enhance digestion and provide anti-inflammatory benefits. Ginger is particularly noted for its ability to soothe digestive upsets and reduce nausea.
  6. Rich in Healthy Fats:
    • If served with a drizzle of good-quality oil (sesame or olive oil), these pancakes can provide healthy fats that are beneficial for heart health.
  7. Supports Healthy Heart:
    • The addition of seaweed (dulse or wakame) provides iodine, which is crucial for thyroid health, while also being rich in antioxidants and supporting cardiovascular health.
  8. Customizable and Seasonal:
    • The recipe’s flexibility makes it easy to incorporate seasonal vegetables, allowing you to enjoy Okonomiyaki year-round while maximizing the nutritional benefits of fresh produce.

Okonomiyaki are not just a delicious dish; they represent a wholesome way to enjoy a variety of vegetables in one meal. Perfect as a snack, side dish, or main course, these savoury pancakes are sure to please both the palate and the body. Whether you stick to the classic recipe or experiment with different vegetables and spices, Okonomiyaki is a fantastic addition to any meal plan, bringing a taste of Japanese cuisine and a medley of health benefits to your table! Enjoy them hot and fresh, either on their own or with a delightful dipping sauce, for a truly satisfying experience.

Okonomyaki (Japanese vege pancakes)

Dr Peter JohnstonDr Peter Johnston
Okonomiyaki is a delicious Japanese savoury pancake, packed with a delightful mix of shredded vegetables, including cabbage, carrots, and green onions, all bound together in a flavourful batter. Versatile and easy to customize, Okonomiyaki make for a satisfying meal or snack, bursting with umami flavours and a satisfying texture that everyone will love!
Course Breakfast, Main Course
Cuisine Japanese
Servings 4 servings

Ingredients
  

  • 3-4 cups cabbage fairly finely chopped
  • 3 carrots grated
  • 3-5 spring onions chopped (or one large diced red or brown onion)
  • 2-3 cups greens finely chopped – especially coriander which is really good in these!(these vege proportionsare very flexible and you can change it around to use a wide range of vegesthat you have on hand, but the core is generally the cabbage, carrot and onion– all of which are very cheap. You could also use some grated daikon radish, orfinely chopped leeks)
  • 2 tbsp dulse or wakame flakes optional
  • 1 tbsp fresh ginger finely grated or chopped
  • 1-2 jalapenos or one tsp chili flakes optional
  • A couple of grinds of black pepper
  • 1-2 cups mix of chickpea flour (besan) and wholemeal flour. Or any flour you like
  • soy milk enough to moisten and make a thick batter.
  • The batter should be mostly veges with enough flour and soy milk to just bind it.

Instructions
 

  • Heat a non-stick fry pan well until drops of water sizzle and disappear quickly. Reset to medium heat.
  • Then add about 1.5 cups approx of pancake batter and spread thinly to about 1cm thick.
  • Allow to cook for about 4-5 minutes then gently slide a spatula under the edges to loosen and if firm enough carefully flip it over.
  • Cook about 2-4 minutes on the other side.
  • Or you can spread the batter on baking paper and bake in the oven. This can be thin or thick, whatever you prefer. Bake in a medium heat oven until they start to crisp and brown around the edges. You have to scrape these off with a spatula but I prefer them this way to those cooked in a pan.
  • Serve with a few tablespoons of soy yoghurt and a thin drizzle of Kecap Manis (sweet soy sauce) – go lightly with this as it has a ton of sugar and salt!
Keyword Okonomyaki, pancakes, plant-based, vegan, wfpb
Tried this recipe?Let us know how it was!

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Dr Peter Johnston
Dr Peter Johnstonhttps://perfecthumanfood.com.au/
Dr Peter Johnston is an accredited practising dietitian with a Masters in Nutrition and Dietetics and a PhD in Human Genetics. Peter is also a fellow of the Australasian Society of Lifestyle Medicine and has completed health coaching training with Well Start Health. He has been exclusively plant-based since 1991 after learning of the health, environmental and ethical benefits. Peter runs a private practice: Perfect Human Food Consulting, offering individual consultations, public speaking, webinars, workplace health programs, and residential reboot programs. Peter is an a member of the advisory council for health charity Doctors For Nutrition. He is also a partner with Melbourne Lifestyle Medicine which offers a range of programs including lifestyle medicine retreats in the beautiful Yarra Valley. He has expertise in the prevention, treatment and reversal of chronic diseases through the use of whole food plant based diets and the holistic approach of lifestyle medicine. He enjoys empowering people across all life stages to attain optimal health. Peter has enjoyed attending and speaking at numerous national and international conferences. He has a special interest in the links between food and environment and has also delivers university, conference and community lectures in this area. Outside of nutrition work, Peter is an avid yoga practitioner, loves to cook and garden, lifts weights, and competes in speed windsurfing.
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