Pulse Protein Pancakes

Breakfast never tasted to good! No one will know you added beans to these pancakes to pump up the protein and fibre content. This recipe is perfect for those "breakfast for supper" meals too!

Course Breakfast & Brunch, Cook with Meg recipes

Key Ingredient Beans

Dietary Need Vegetarian

Prep Time 10

Cook Time 18

Total Time 28

Servings servings

Calories 312

Ingredients

2 cups (500 mL) all-purpose flour (see notes)
1 Tbsp (15 mL) granulated sugar
1 Tbsp (15 mL) baking powder
1/4 tsp (1 mL) salt
1/2 tsp (2 mL) cinnamon, optional
2 cups (500 mL) milk
1 cup (250 mL) cooked or canned white beans, drained & rinsed (see notes)
1 large egg
1 tsp (5 mL) vanilla
3 Tbsp (45 mL) canola oil
optional additions - a handful of blueberries, or chocolate chips

Instructions

In a medium bowl, whisk or stir together flour, sugar, baking powder, salt and cinnamon, if using. Set aside.
Add milk and beans to a food processor or blender and blend until smooth. Add egg, vanilla and oil and blend again until smooth.
Add bean mixture to dry ingredients and stir to combine. DO NOT overmix to keep the pancakes fluffy. Batter will be lumpy.
Preheat a frying pan or griddle to medium. Once heated, add a little oil (or nonstick spray) then dollop 2 Tbsp (30 mL) batter around the pan. Sprinkle fruit or chocolate chips over pancakes if desired.
Cook on medium until a few bubbles form on the top and the underside is golden. Gently flip over to cook on the other side for another couple minutes.
You may need to adjust the heat on the pan down a bit, as well as to add a little more oil or butter as you continue to cook the batch of pancakes.
Serve with maple syrup and fresh fruit.

Notes

Want more fibre? You can do 1 cup (250 mL) all-purpose flour and 1 cup (250 mL) whole wheat flour to add almost 2 grams of additional fibre per serving!
White beans include great northern, cannellini, white kidney and navy (white pea) beans.
A 19 oz (540 mL) can of white beans, drained and rinsed, yields 2 cups (500 mL) cooked beans. Use 1 cup for this recipe and freeze the other cup in an airtight container or freezer bag to use in the future!
Want savoury pancakes? Omit the vanilla and cinnamon and add 1/4 tsp (1 mL) each garlic and onion powder, 1/2 tsp (2 mL) dried parsley and 2 Tbsp (30 mL) Parmesan cheese with the dry ingredients. Top cooked pancakes with sour cream or crème fraiche and chopped chives or green onion.

Nutrition