Pancakes are a common breakfast favorite. This clean eating recipe reduces the amount of oil used and adds fiber with a white bean puree. The recommended amount of fiber per day is 25g for women and 38g for men. Most Americans only consume 15g per day! Fiber helps with digestive health, steady energy, cholesterol control and keeping you fuller longer. Soluble fiber is found in beans, peas, lentils, oatmeal, oat bran, nuts, seeds, psyllium, apples, pears, strawberries, and blueberries. Soluble fiber is associated with lowering LDL cholesterol, regulating blood sugar, and a lower risk of heart disease and type 2 diabetes. Insoluble fiber is found in whole grains, barley, couscous, brown rice, bulgur, wheat bran, nuts, seeds, carrots, cucumbers, zucchini, celery, green beans, dark leafy vegetables, raisins, nuts, grapes, and tomatoes. One of the benefits of insoluble fiber is that it helps keep you regular, and prevents constipation. Enjoy your pancakes and increase your fiber at the same time!
CHICKPEA PANCAKES adapted from www.cleaneatingmag.com
Serves: 8
Makes: 1 pancake
Hands-on time: 15 minutes
Total time: 1 hour, 40 minutes (includes time to let batter stand)
ingredients
- 1 cup chickpea flour (or garbanzo bean flour)
- 5 tbsp olive oil, divided
- 1 cup canned or cooked cannellini beans or white kidney beans, drained and rinsed
- 2 tsp chopped fresh basil leaves
- 1 clove garlic, minced
- 1/2 tsp sea salt, plus additional to taste, divided
- Fresh ground black pepper, to taste
directions
- Preheat oven to 450°F.
- Prepare pancake: Pour 1 1/3 cups water into a medium bowl. Add flour to bowl slowly, whisking in until smooth. Allow mixture to stand at room temperature for at least 1 hour. When hour is complete, stir in 2 tbsp oil and 1/2 tsp salt.
- Heat a 10-inch cast iron or oven-safe heavy skillet on medium-high. Add 2 tbsp oil, pour in batter and cook for 30 seconds to 1 minute, until edges of pancake begin to turn golden brown. Do not flip. Place skillet in oven and bake for about 25 minutes, until crisp around edges and light golden brown. Slide pancake onto a cutting board and slice into 8 equal wedges.
- Meanwhile, prepare tapenade: In the bowl of a 4-cup food processor, place beans, remaining 1 tbsp oil, 3 tbsp water, basil and garlic and puree until smooth. Season with salt and pepper. Scrape mixture into a sealable container, cover and set aside until needed. (Mixture can be stored for 1 to 2 days in refrigerator.)
- To serve, spread 1 tbsp bean puree onto each pancake wedge. Garnish with additional basil leaves, if desired. Eat as you would a slice of pizza – with your hands!
Nutrients per serving (1 2-inch pancake wedge and 1 tbsp bean puree): Calories: 149, Total Fat: 9 g, Sat. Fat: 1 g, Monounsaturated Fat: 7 g, Polyunsaturated Fat: 1 g, Carbs: 11 g, Fiber: 3 g, Sugars: 1 g, Protein: 4 g, Sodium: 32 mg, Cholesterol: 0 mg
“Forgive yourself for your faults and your mistakes and move on.”
Be well. ~Meg @REJOOV
Leave a Reply