Any Legume Pancakes - Hermann (2024)

I’m determined that legumes need to play a more central role in our daily diet. They are a powerhouse, both nutritionally as well as in their contribution to nature (more on that below), and by simply choosing to eat them, we can support their diversity and those who grow them. These pancakes are an easy way to do exactly that. Because no matter which legumes you have access to, you can turn them into a savoury staple that can be flavoured in whichever way you like.

That legumes make the perfect base for pancakes may come as a surprise to some of us, but many Indians will already count this simple method to their everyday culinary arsenal. Besan Chilla, for instance, are thick North Indian breakfast “pancakes” that are made entirely from gram flour (ground, hulled black chickpeas). The starches in the chickpeas are sufficient to coagulate the batter, turning them into pancakes that are often topped with aromatics like tomatoes, onion and coriander. Delicious!

Another Indian breakfast staple, Dosa, is made from fermented lentils and rice. The right ratio of lentils to rice along with a proper fermentation will result in a risen batter than can be spread out thinly over a tawa and turned into a crispy pancake. A similar treat is Pesarattu, a dosa like pancake made from mung beans.

This Any-Legume-Pancake-Recipe is a hybrid of the easy-to-make Besan Chilla and the more complex Dosa. They are made with a combination of legumes and grains, turning them into a complete protein, but since they don’t require any fermentation, they are incredibly easy to whip up. All it takes is a little bit of foresight to remember soaking the legumes and grains the night before. The next day, it’s only a matter of blending it with water and the aromatics of your choice for a speedy pancake batter.

IMPORTANT: Most legumes contain natural toxins as a defence mechanism against wild predators. Whilst soaking and then cooking them will make them safe to consume, some legumes like red kidney beans contain additional toxins that are more difficult to break down and the cooking time for the pancakes might not be sufficient to do so. Although this recipes works in principle with any legume, I’d recommend sticking to the ones I’ve used below. If you’d like to experiment, it’s best to use lentils rather than beans, as they are generally easier to digest.

Chickpea Pancake

What is a Complete Protein?

A complete protein contains all nine essential amino acids that the human body cannot produce on its own and must obtain from the diet. Animal-based foods like meat, fish, eggs and dairy are typically complete proteins. However, many plant-based foods lack one or more essential amino acids, making them incomplete proteins.

Some plant foods, such as quinoa, soybeans (tofu, tempeh, edamame), chia seeds, hemp seeds and buckwheat, are complete proteins on their own. Others, like beans, lentils, nuts and seeds, are incomplete but can be combined with other sources to form complete proteins. For example, combining legumes with grains, grains with nuts or nuts with legumes can create a complete protein meal.

Our body can store these amino acids and combine them with those received from sources we consume at other times during the day. So eating a complete protein is not essential for every dish. However, combining different sources of proteins in a single meal makes it easier to cover the daily intake.

Red Lentil Pancake

Benefits of Legumes

Environmental Benefits

• Nitrogen Fixation: Legumes have a unique ability to form symbiotic relationships with nitrogen-fixing bacteria in their root nodules. This process allows them to convert atmospheric nitrogen into a form that can be used by plants, which reduces the need for synthetic nitrogen fertilizers and contributes to soil fertility.

• Soil Health: The growth of legumes enhances soil health by increasing organic matter content and improving soil structure. Their root systems help prevent erosion and promote water retention in the soil.

• Crop Rotation: Legumes are often used in crop rotation systems due to their nitrogen-fixing properties. Planting legumes in rotation with other crops can reduce the need for chemical fertilizers, benefiting soil health and reducing environmental pollution.

• Biodiversity: Incorporating legumes in agricultural systems can enhance biodiversity by providing habitat and food sources for beneficial insects and microorganisms. This can contribute to natural pest control and overall ecosystem balance.

• Water Efficiency: Legumes typically require less water compared to many other crops, making them more resilient in areas prone to water scarcity or drought.

Health Benefits

• Nutrient-Rich: Legumes are rich in essential nutrients such as protein, dietary fibre, complex carbohydrates, vitamins (folate, vitamin B6, thiamin), and minerals (iron, potassium, magnesium).

• Protein Source: Legumes are an excellent plant-based source of protein, especially when on a plant-based diet.

• Low in Fat: Legumes are generally low in saturated fat and cholesterol. Their consumption can contribute to heart health by helping to lower bad cholesterol levels.

• Dietary Fibre: The high fibre content of legumes supports digestive health, helps regulate blood sugar levels, and promotes a feeling of fullness that lasts longer throughout the day.

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• Blood Sugar Regulation: The combination of complex carbohydrates and fibre in legumes leads to a slower release of sugars into the bloodstream, which can help stabilise blood sugar levels.

• Gut Health: Legumes can act as prebiotics, providing nourishment for beneficial gut bacteria.

• Antioxidants: Some legumes, such as lentils and black beans, contain antioxidants that help protect cells from oxidative stress and inflammation.

Storage

The pancakes are best made fresh, as they will toughen up quite quickly. But you can keep the batter in the fridge for 2-3 days.

3x batches of either pancake batter serves 4

Ingredients

Mung Bean Pancakes

• 100g dried mung beans
• 50g basmati rice (or other grains)
• 50g spinach
• 10g ginger
• 1 green chili
• 1/2 tsp cumin seeds
• 3/4 tsp salt
• 1 tbsp oil

Chickpea Pancakes

• 100g dried chickpeas
• 50g basmati rice (or other grains)
• 10g ginger
• 1 green chili
• 1/2 tsp cumin seeds
• 3/4 tsp salt
• 1/2 tsp turmeric
• 1 tbsp oil

Red Lentil Pancakes

• 100g dried red lentils
• 50g basmati rice (or other grains)
• 10g ginger
• 1/2 tsp cumin seeds
• 3/4 tsp salt
• 1/2 tsp Kashmiri chilli powder
• 1 tbsp oil

Method

For the Mung Bean Pancakes

Add the mung beans and rice to a bowl and wash them 3-4 times until the water runs almost clear, then soak them in at least 500ml of water overnight.

The next day, drain them and grind (I used my Vitamix E310) together with the spinach, ginger, chilli, cumin seeds, salt and enough water (150-200ml) to form a pourable batter.

Heat 1 tsp of the oil in a non-stick frying pan over medium heat. Add a ladle of the batter, spreading it out into a thin pancake with the back of the ladle.

Drizzle some more oil around the edges and fry the pancake until it easily loosens from the pan (1-2 mins). Flip it over and fry the other side until cooked through (1-2 mins). Set aside and continue with the remaining batter.

For the Chickpea Pancakes

Follow the steps above to make the batter with 200-250ml water (but don’t add the turmeric yet). Pour the batter into a bowl and mix in the turmeric, then fry as instructed above.

For the Red Lentil Pancakes

Follow the steps above to make the batter with 75-125ml water, including the chilli powder. Then fry as instructed above.

IMPORTANT: Most legumes contain natural toxins as a defence mechanism against wild predators. Whilst soaking and then cooking them will make them safe to consume, some legumes like red kidney beans contain additional toxins that are more difficult to break down and the cooking time for the pancakes might not be sufficient to do so. Although this recipes works in principle with any legume, I’d recommend sticking to the ones I’ve used below. If you’d like to experiment, it’s best to use lentils rather than beans, as they are generally easier to digest.

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