Want an easy way to make pancakes for your children without the fuss of frying them on the stove? Try these protein packed Mini Lentil-Banana Pancakes. Great for breakfast or as a snack on the go!

These vegan, egg-free and dairy-free Mini Lentil-Banana Pancakes taste great as leftovers cold or heated, or thawed and warmed up from the freezer. If you don’t have silicon muffin cups, you can try using a greased muffin pan (or use paper muffin cup inserts instead).

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Mini Lentil-Banana Pancakes
Prep Time
20 mins
Cook Time
30 mins
Total Time
50 mins
 

Vegan, egg-free, dairy-free protein packed mini pancakes that are great for breakfast or snacking!

Course: Breakfast, Snack
Cuisine: American
Servings: 4 people (or 36 mini pancakes, each 2 inches in diameter)
Calories: 279 kcal
Author: @dietitian_mom
Ingredients
  • ½ cup mashed or pureed cooked red lentils [90 g] (drained well first)
  • 3 small ripe bananas, mashed
  • ½ cup fortified soy milk [120 mL] (or other fortified plant-based milk)
  • 1/2 cup sifted all purpose flour [45 g] (or whole wheat flour)
  • 1 teaspoon baking powder
  • 3 tablespoons sunflower oil (or other vegetable oil)
  • 1 tablespoon brown sugar (can substitute with honey, maple syrup or agave nectar)
Supplies: silicon muffin cups, small pot, mixing bowl, baking tray
Instructions
  1. Preheat oven to 450 degrees F (230 degrees C).
  2. Rinse a half cup of dry red lentils with water in a small pot. Drain the excess water, then refill the pot with about 2 cups of water. Heat this pot on a medium stove fire setting until the pot contents are on a gentle boil. Turn down the fire and let contents cook with a gentle bubbling boil for about 10-15 minutes. You can taste a spoonful of the lentils at the end to check if they are cooked soft. Once the lentils are cooked through, turn off the fire. Remove the cooked lentils from the pot using a slotted spoon into a separate bowl. Measure out ½ a cup of cooked lentils into a separate mixing bowl. Make sure the lentils are drained well of any excess cooking liquid.

  3. Into this same mixing bowl with the lentils, mash the bananas, plant-based milk, sifted flour, baking powder, oil and brown sugar. You may add a little bit more plant-based milk if needed. The goal is to create a pancake batter thickness in consistency.

  4. Place all the silicon muffin cups onto a baking tray, then spoon a tablespoon of the batter into each silicon muffin cup (only one tablespoon of batter in each muffin cup).
  5. Bake the silicon cups in the oven for about 10-12 minutes (or until your desired level of crispness). Take out the baking tray and then remove the cooked mini-pancakes from the muffin cups onto a plate to further cool (and harden) for about 5-10 minutes. Ready to serve!

  6. Refill the silicon muffin cups with batter and repeat the process of baking until all the batter has been cooked.

Nutrition Facts
Mini Lentil-Banana Pancakes
Amount Per Serving
Calories 279 Calories from Fat 99
% Daily Value*
Total Fat 11g 17%
Saturated Fat 1g 5%
Sodium 18mg 1%
Potassium 555mg 16%
Total Carbohydrates 41g 14%
Dietary Fiber 4g 16%
Sugars 14g
Protein 5g 10%
Vitamin A 2.4%
Vitamin C 9.7%
Calcium 9%
Iron 10.7%
* Percent Daily Values are based on a 2000 calorie diet.

Feel free to substitute the brown sugar with honey, maple syrup or agave nectar and adjust the amount added to your desired level of sweetness. Instead of muffin cups or a tin muffin pan, you could use a big silicon cake mold to bake a thin layer of the batter. This will create bigger pancake size pieces, which you can enjoy whole or just slice it into smaller pieces. Bon appétit!

 

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