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!
Recipe by: DietitianMom
Makes 36 mini pancakes (2 inches in diameter each)
- ½ cup mashed or pureed cooked red lentils (drained well)
- 3 small ripe bananas, mashed
- ½ cup + 1 tablespoon fortified plant-based milk
- 1/2 cup sifted all purpose or whole wheat flour
- 1 teaspoon baking powder
- 3 tablespoons oil
- 1 tablespoon brown sugar (can substitute with honey, maple syrup or agave nectar)
Supplies: silicon muffin cups, small pot, mixing bowl, baking tray
- Preheat oven to 450 degrees F (230 degrees C).
- 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 on a medium stove fire setting until 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 really well first of any excess cooking liquid.
- 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.
- Place all the silicon muffin cups onto a baking tray, then spoon a tablespoon of the batter into each silicon muffin cup.
- 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 10 minutes or so. Ready to serve!
- Replace the silicon muffin cups onto the baking tray and repeat the process until all the batter has been cooked.
Tips: You could try substituting some of the all purpose flour with whole wheat flour. You could also substitute the sugar with honey, maple syrup or agave nectar and adjust the amount added to your desired level of sweetness. The key is to put no more than a tablespoon at the bottom of each silicon muffin cup.
These 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 could use regular muffin cups, but the pancakes may stick slightly to the paper muffin cups. Another option is just to grease a tin muffin tray and put the batter directly into each muffin mold.
Alternatively, if you have a big silicon cake mold, you could use that to put a thin layer of the batter and then bake it, to make bigger pancake size pieces, or slice it into smaller pieces. Share your comments if you make this recipe! Bon appétit!