Pancakes are an easy breakfast treat. These are enchanted with the nutritional power of beans and full of whole grain goodness! Try them with the Chai-Spiced Peach Compote for an over-the-top experience.
SOY FREE OPTION GLUTEN FREE OPTION OIL FREE OPTION
TOTAL PREP TIME: 20 minutes
TOTAL COOKING TIME: 20 minutes
YIELD: 12 regular-size pancakes or 24 mini pancakes plus 2 1/2 to 3 cups compote (625 to 750 g)
INGREDIENTS:
FOR THE DRY INGREDIENTS:
- 1 cup (120 g) whole wheat pastry flour (**use gluten-free)
- 1 teaspoon baking powder
- 1/4 teaspoon salt
FOR THE WET INGREDIENTS:
- 1 1/2 cups (269 g) cooked white beans or 1 can (15 ounces, or 425 g), rinsed and drained
- 1 1/2 cups (355 ml) unsweetened nondairy milk (vanilla, if possible) (*use soy-free)
- 1/2 cup (40 g) rolled oats (**make sure they are marked gluten-free)
- 2 tablespoons (28 ml) olive oil (***use water)
- 2 tablespoons (26 g) sugar or (40 g) agave nectar
- 1 tablespoon (14 g) ground flaxseed mixed with 2 tablespoons (28 ml) warm water
- 1 teaspoon vanilla extract
INSTRUCTIONS:
- To prepare the dry ingredients, mix all the ingredients in a large bowl.
- To prepare the wet ingredients, add all the ingredients to a food processor and purée. Add the purée to the dry ingredients. Mix with a wooden spoon until thoroughly combined.
- Heat a nonstick skillet over medium heat. You can cook a few at a time, but make sure not to crowd them in the pan. Cook until you can see a few bubbles on the top and the edges are dry, then flip and cook a few minutes more until the pancake is cooked through.
NUTRTIONAL INFORMATION:
PER REGULAR-SIZE PANCAKE + COMPOTE:
- 112.3 calories; 3.6 g total fat; 1.0 g saturated fat; 3.3 g protein; 15.5 g carbohydrate; 3.4 g dietary fiber; 0 mg cholesterol.
CHAI SPICED PEACH COMPOTE:
INGREDIENTS:
- 5 peaches
- 1 teaspoon cinnamon
- 3/4 teaspoon cardamom
- 1/4 teaspoon allspice
- 1/4 teaspoon nutmeg
- Sweetener of your choice, to taste
INSTRUCTIONS:
- To prepare the compote, cut the peaches in half, remove the stone, and remove the peel. If the peaches are ripe enough, the skins will peel off easily. Cut into small pieces.
- Add all of the ingredients to a saucepan and bring to a simmer over medium-high heat. Decrease the heat to low, cover, and cook for 15 to 20 minutes until the fruit is cooked through.
