Protein-Packed Savoury Pancakes Rich in Veggies 💯 Vegan, Grain-Free and Gulten-Free❗️
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- čas přidán 19. 06. 2023
- Whether you're a vegan or just looking to add more plant-based meals to your diet, these lentils savory pancakes are a delicious and absolutely amazing option for you.
Drain the soaked red lentils and rinse them well under running water.
In a blender or food processor, combine the soaked lentils and water. Blend until you have a smooth batter-like consistency.
Transfer the lentil batter to a mixing bowl and add olive oil, the shredded carrot, red pepper, cabbage, chopped green onion, salt, black pepper (if using), and baking powder. Mix well to combine all the ingredients.
Heat a non-stick pan or skillet over medium heat and lightly grease it with some coconut oil or any oil of your choice. Spoon a half cup of the lentil batter onto the pan and spread it gently to form a round pancake shape. Cook the pancake for about 2 minutes on one side with a cover, or until it turns firm and you can flip it. Flip it over using a spatula and cook for an additional 2 minutes with a cover again. Turn a second time and cook each side for an extra 30 seconds or 1 minute without the cover this time, to allow the pancakes to cook thoroughly. Remove the cooked pancake from the pan and place it on a plate. Repeat the process with the remaining batter.
Serve the red lentil savory pancakes hot or cold as a side dish or main course. They can be enjoyed with your choice of salads, meats, spreads, etc..
Ingredients:
These amounts made 5 large savory lentils pancake:
1 cup (190 g) red lentils (soak for at least 4 hours or overnight)
1 cup water
2 tbsp. olive oil
50 g shredded carrot (or any veggies of your choice)
40 g shredded red pepper (or green or orange peppers)
40 g shredded cabbage (or other veggies of your choice)
15 g (or 1 unit) chopped green onion
1 tsp. salt
black pepper (optional)
½ tbsp. baking powder
The Macros per 1 Pancake are as follows:
Energy: 197 calories
Protein: 9.55 g
Fat: 6.31 g
Carbohydrates: 27. 28 g
Fiber: 4.8 g
Ingrédients :
Ces quantités permettent de préparer 5 grandes crêpes salées aux lentilles :
1 tasse (190 g) de lentilles rouges (tremper pendant au moins 4 heures ou toute la nuit)
1 tasse d'eau
2 cuillères à soupe d'huile d'olive
50 g de carottes râpées (ou tout autre légume de votre choix)
40 g de poivron rouge râpé (ou vert ou orange)
40 g de chou râpé (ou tout autre légume de votre choix)
15 g (ou 1 unité) d'oignon vert haché
1 cuillère à café de sel
poivre noir (facultatif)
½ cuillère à soupe de levure chimique
Les macros pour 1 crêpe sont les suivantes :
Énergie : 197 calories
Protéines : 9,55 g
Lipides : 6,31 g
Glucides : 27,28 g
Fibres : 4,8 g
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I love pan cakes like that very healthy
🙌😇
Amazing really good vegan recipes for pancaked 😊
المزيد من التألق واصلي ❤
Wow fantastic very healthy recipe 👍
Thank You 🙏
Glad you’re loving it 🥰
yum!
❤
Perfect ❤❤
Thank You 🙏💓
I just made these and they were delicious.
Thank you for the feedback. I’m so glad you’ve enjoyed them 🙏🥰
Great,
Wow, I am learning new healthy Way of making pancakes 🙏🙏👍👍
Thank you 🙏
I take your comment like the real reward for my efforts to create this content ❤️
@@zaracooks
You are amazing, creative, keep going much appropriation🙏🙏✌️
From Egypt ❤❤❤❤❤
From me ❤️
I have been reading that lentils contain lectins so they should be cooked for a long time otherwise it would be harmful to consume them (even with the soaking). Since you cook them for only 2 minutes, do you get upset stomach?
Hey there,
No, no stomach upset or whatsoever, not at all! They are really well cooked through after 6 mins overall cooking time and not 2 mins as you said (2 mins each side with cover and at least 1 min each side without cover). There are really a lot of reviews about this recipe (it’s a big hit) on both Facebook and Instagram (check, Zara cooks pages) you can see from people who tried this recipe.
Concerning the lectins theory, I personally think it’s rather a marketing think hidden behind a ‘health concern’, unfortunately. Lentils and legumes are among the most complete and healthy foods available and billions of people have them as an essential source of protein and other important nutrients and they’re just doing fine!
If you wish, you can read this article about lectins (published by Harvard university) and make your own opinion about lectins (they are even beneficial for human health) 🙏🥰
www.hsph.harvard.edu/nutritionsource/anti-nutrients/lectins/
Is it Safe ? Im asking because beans should be cooked
Yes, it is safe because they have enough time to really well cook through since they are cooked back and forth for at least 7 mins!
Have you ever cooked red lentils before for a soup for example? They take 5 minutes to cook 💯
Also, have you seen vegan people sprouting green lentils (they take way longer to cook than red lentils) and eating them raw as a salad 🙏
What are the measurements of veges in cups?
Planning to try
I’m giving them in grams in the description! Those should be the equivalent of a 1/3 cup shredded carrot, 1/3 cup shredded cabbage, 1/4 cup shredded pepper and 1/6 cup green onion (or regular onion) 🙏
How can I print your recipes please?
I wish I have the time to create an electronic cookbook for you and many others who asked for the same thing 🙏
At the moment, I’m working on creating a website where the recipes will be presented in a printable format. Please, stay tuned 😘
How is best to store these and for how long do they last please?
I keep mine in the fridge for up to one week. You can also store them in a ziplock bag in the freezer for a few extra weeks. Either way, you need to warm them up before serving 🙏
Can you make these with other lentils or does it have to be red lentils? I’m not sure if there is a difference.
You can use yellow lentils too. Both red and yellow are regular lentils without the skin. A result almost similar to working with regular flour like in this recipe requests a skinless form of lentils 🙏
can you use green ones
The texture and taste will be different if you use regular lentils 🙏
I can’t seem to make them without them turning into a glob that is anything but pancake consistency
It’s not easy to get it right the first trial. I you respect the measurements and make sure you get the right batter consistency that is not too thick (won’t cook through week) or too runny (it will fall apart), you should get be successful 🙏
Est-il possible de faire cuire les lentilles au lieu de les faire tremper 4h??
Je n’ai pas essayé cette recette avec des lentilles cuites pour vous répondre avec certitude si ça marche ou pas. Je sais, par contre, que c’est l’amidon produit par les lentilles réduites en purée qui permet à ce que les crêpes se tiennent. Si vous craignez que ça ne soit pas assez cuit au poêle, rassurez vous, elles le sont vraiment si vous suivez les instructions fournies dans la vidéo 🙏
Merci pour votre réponse que je peux compléter ici, parce que j'ai essayé hier. Ca ne marche pas du tout avec des lentilles cuites au préalable (c'était pour un gain de temps) ça ne prend jamais. Jai ajouté deux oeufs et mis le tout au four, le résultat n'est pas joli mais bon avec plein d'épices aussi.@@zaracooks
@@titegyte merci d’avoir partagé le résultat avec moi 🙏
J’espère que vous allez aimé le résultat de la recette originale partagée ici 🥰
👍👍👍👍👍👍👍👍🥬🫛🫑🥦🥒👍👍👍👍👍🩷🩷🩷🩷🩷🩷🩷🩷🩷🩷🩷 thanks