Banana Lentil Pancakes [Oil Free]
User Reviews
5
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Prep Time
5 mins
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Cook Time
15 mins
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Soaking Time
30 mins
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Total Time
50 mins
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Servings
5 Makes 20 4" Pancakes
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Calories
225 kcal
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Course
Main Course, Breakfast
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Cuisine
Mediterranean, French, American
Banana Lentil Pancakes [Oil Free]
Description
This recipe uses split red lentils soaked in hot water to soften them before blending with rolled oats, banana, cinnamon, vanilla extract, plant-based milk, baking powder, and optional maple syrup to create a smooth, thick pancake batter. Cooking on a medium-high non-stick griddle allows the pancakes to develop golden edges and a firm surface. Unlike traditional pancakes, these don't form many bubbles, so flipping is based on set, golden edges. The pancakes have a soft, moist texture with natural sweetness from banana and maple syrup and a subtle spice note from cinnamon and vanilla.
They can be served topped with more maple syrup, sliced bananas, fresh berries, or chopped walnuts for added texture and flavor. This combination makes them a nutritious breakfast or snack option without added oils or refined flour.
According to the notes, the lentils must be split red lentils specifically, as substitutions will alter the texture. Leftover pancakes keep in the refrigerator for 3 to 4 days and freeze well for up to two months, with reheating best done by thawing and toasting. If the batter thickens during cooking batches, pancakes can be flattened slightly to ensure even cooking and consistent texture.
Ingredients
- 1 cup red lentils soaked in boiling hot water for 30 minutes, split
- 1 cup rolled oats gluten free if preferred
- 1 large banana peeled, ripe
- 1 teaspoon cinnamon
- 1 teaspoon vanilla extract dark or white, pure
- 1.5 cups cashew milk or plant milk of choice, unsweetened
- 1 tablespoon baking powder
- ¼ cup maple syrup optional
Instructions
- Bring a few cups of water to boil in a kettle or small sauce pot. Then add your uncooked split red lentils to a heatproof bowl. Pour the hot water on top, to more than cover the lentils since they will expand, and soak for 30 minutes.
- Preheat a non stick griddle on medium/high heat. Then drain your lentils and add to a high speed blender (I use a Vitamix), along with ALL remaining ingredients. Process on high speed until smooth.
- Pour your batter directly from the blender spout onto your hot griddle, to make pancakes that are about 4 inches wide. If needed, use the back of a spoon or ladle to flatten the pancakes slightly so that they are thin, for even cooking. Cook for 4-5 minutes, until edges appear set, then flip and cook an additional 4-5 minutes until golden brown.
- Serve with maple syrup, sliced bananas, walnuts, or fresh berries.
Notes
- Soak split red lentils in boiling water for 30 minutes and then drain before blending.
- Use only split red lentils for the correct batter texture; substitutions are not recommended.
- Blend the batter thoroughly for about one minute to avoid grainy texture.
- Cook pancakes longer than classic ones; flip when edges are set and golden brown.
- If batter thickens while cooking batches, slightly flatten pancakes with a spoon to ensure even cooking.
- Each serving equals four 4-inch pancakes.
- Store leftovers refrigerated for 3-4 days or freeze for up to 2 months; cool completely before freezing and reheat/thaw in a toaster.
Nutrition Information
Show DetailsNutrition Facts
Serving: 5Makes 20 4" Pancakes
Amount Per Serving
Calories 225 kcal
% Daily Value*
| Calories | 225cal | 11% |
| Carbohydrates | 40g | 13% |
| Protein | 12g | 24% |
| Fat | 2g | 3% |
| Sodium | 306mg | 13% |
| Potassium | 503mg | 11% |
| Fiber | 14g | 56% |
| Sugar | 4g | 8% |
| Vitamin A | 33IU | 1% |
| Vitamin C | 4mg | 4% |
| Calcium | 175mg | 18% |
| Iron | 4mg | 22% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
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