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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*
Fat 11g17%
Saturated Fat 1g6%
Sodium 18mg1%
Potassium 555mg16%
Carbohydrates 41g14%
Fiber 4g17%
Sugar 14g16%
Protein 5g10%
Vitamin A 120IU2%
Vitamin C 8mg10%
Calcium 90mg9%
Iron 1.9mg11%
* Percent Daily Values are based on a 2000 calorie diet.