Chickpea Savoury Pancake
Chickpea pancakes, also known as savory chickpea flour pancakes, are a healthy and delicious alternative to traditional pancakes. They are made with chickpea flour, also called gram flour or garbanzo bean flour, which lends a unique nutty flavor and adds a generous dose of protein. These pancakes are not only vegan and gluten-free, but also boast a plethora of nutrients, making them a great option for those following a plant-based diet or simply seeking a nutritious and satisfying meal.
To prepare savory chickpea pancakes, combine chickpea flour, water, and spices, such as black pepper, onion powder, and garlic powder, in a mixing bowl. Adding a pinch of salt, nutritional yeast, and baking powder creates a smooth batter and results in fluffy pancakes. Cooking the pancakes over medium-high heat in a nonstick skillet or iron skillet ensures an even golden-brown color and proper texture. Top the pancakes with fresh or sauteed vegetables, such as bell peppers, green onions, or cherry tomatoes, for a nutrition-packed, visually appealing dish.
These versatile and wholesome pancakes can be enjoyed as a savory alternative to traditional breakfast pancakes, or be given a thicker crepe-like consistency for wraps and rolls. Stored in an airtight container, they make a convenient on-the-go snack, while hot sauce or other condiments of choice can further customize the flavor profile. With countless options for customizing these pancakes with additional ingredients and toppings, it's no surprise that chickpea pancakes are becoming increasingly popular in vegan and health-conscious communities.
Ingredients and Substitutions
Core Ingredients
Savory chickpea pancakes have a few core ingredients that make them delicious and unique. These are:
Chickpea flour (also known as gram flour or garbanzo bean flour): This is the base of the pancake batter and provides a high source of plant-based protein.
Water: For a smooth batter consistency, use about 2 cups of water; it may be adjusted based on preference.
Salt: A pinch of salt helps to enhance the flavor of the pancakes.
Baking powder: This ingredient helps to achieve fluffy pancakes.
Oil: Vegetable or olive oil is used to cook the pancakes on a skillet over medium heat.
The standard preparation begins with mixing chickpea flour, water, salt, and baking powder in a medium bowl, forming a smooth pancake batter. Seasonings like black pepper, garlic powder, and onion powder can be added for extra taste. Once seasoned, add chopped veggies and sautéed vegetables for varied flavors and textures.
Healthy Substitutions
Chickpea flour pancakes can be easily tailored to suit different dietary preferences and needs. Here are some substitutions to consider:
Oat flour: An alternative to chickpea flour, oat flour can be used in equal amounts as chickpea flour when making the pancake batter. However, the texture and taste could be slightly different.
Almond milk: Instead of using water, you can also opt for milk of choice. Almond milk is a popular alternative that adds creaminess to the batter.
Nutritional yeast: This ingredient can be added to vegan chickpea pancakes, offering a cheesy flavor and extra nutrients.
Additionally, the pancakes can be topped with a variety of nutritious ingredients, such as:
Fresh tomatoes, or sun-dried or cherry tomatoes, for a burst of flavor.
Bell peppers for added crunch and nutrition.
Hot sauce for a spicy kick.
You can also experiment with cooking methods. If you prefer baking the pancakes or cooking them in an iron skillet, alternative instructions should be followed for oven and stove-top versions, respectively. Always ensure to store leftovers in an airtight container for maintaining their freshness.
Preparation and Cooking Tips
Mixing the Batter
To make savory chickpea pancakes, start by combining 1 cup of chickpea flour (also known as gram flour or garbanzo bean flour) with 1 cup of water and 1 tablespoon of olive oil in a mixing bowl. Add seasoning, such as 1/2 teaspoon garlic powder, 1/2 teaspoon onion powder, a pinch of salt, and black pepper to your preference. You can also include other spices and herbs, such as ground cumin or nutritional yeast, to enhance the flavor. Whisk the ingredients together to create a smooth batter, then fold in your choice of veggies like diced bell pepper, green onions, cherry tomatoes, and sun-dried tomatoes (how long do sun-dried tomatoes last?).
Achieving the Perfect Consistency
The consistency of the pancake batter is crucial for creating light, fluffy pancakes. Use a fork or whisk to incorporate the liquid and dry ingredients thoroughly, ensuring there are no lumps. Adjust the consistency with more chickpea flour or water, if necessary. The batter should have a thickness similar to crepe batter. Adding 1/2 teaspoon of baking powder can also help achieve a fluffier texture. Allow the batter to rest for a few minutes before proceeding to cook.
Cooking Techniques
To cook the savory chickpea pancakes, heat a nonstick skillet or cast iron skillet over medium-high heat. Add a small amount of vegetable oil or olive oil to coat the skillet evenly. Once the oil is shimmering, spoon the pancake batter into the skillet, using about 1/3 cup of batter for each pancake.
Cook the pancakes for approximately 2 to 3 minutes on the first side, or until bubbles form on the surface, and the edges are set. Use a pancake flipper to carefully flip the pancake, cooking the second side for an additional 2 to 3 minutes or until golden brown. Adjust the heat as necessary to ensure the pancakes cook evenly without burning. If you're using an oven to keep the pancakes warm, set it to low heat (around 200°F or 93°C).
Continue cooking the remaining batter in batches, adding more oil to the skillet as needed. Finished pancakes can be stored in an airtight container in the refrigerator for up to 3 days and reheated in a warm oven or skillet before serving.
Savory chickpea pancakes make a delicious, wholesome breakfast or snack, packed with plant-based protein, and can be enjoyed with a variety of toppings and sauces. Stick to the above tips to master the art of preparing and cooking these flavorful, vegan pancakes.
Nutritional Information
Macronutrient Profile
Savory chickpea pancakes, made primarily of chickpea flour, also known as gram flour or garbanzo bean flour, are a delicious and highly nutritious alternative to traditional pancakes. Per serving (a third cup of chickpea flour), these pancakes offer the following macronutrients:
Protein: 9 grams
Fiber: 7 grams
Carbohydrates: Approximately 20 grams
Fat: 3 grams
Calories: 204 kcal
Chickpea flour can be combined with other wholesome ingredients, such as green onions, bell peppers, and tomatoes, to create fluffy and flavorful pancakes. In recipes that call for more specific measurements, such as vegan chickpea pancakes, the pancakes can have even higher amounts of plant-based protein because of additional ingredients like nutritional yeast.
Dietary Benefits
Savory chickpea pancakes offer numerous dietary benefits because they are:
High in plant-based protein: Chickpeas are an excellent source of plant-based protein, and using chickpea flour for pancakes can significantly contribute to daily protein intake.
Rich in fiber: Chickpea flour is a good source of fiber, which aids digestion and can help lower cholesterol levels.
Iron-rich: In addition to protein and fiber, chickpeas contain iron, an essential mineral for red blood cell production and oxygen transportation.
Vegan and gluten-free: These pancakes are suitable for various dietary restrictions, such as vegan and gluten-free, by using gram flour and egg replacement options in the recipe.
Versatile: Chickpea pancake batters can be customized with different spices, vegetables, and sauces, offering versatility and helping to consume a wide range of nutrients.
When cooked on medium to medium-high heat with a minimal amount of oil in a nonstick skillet or iron skillet, the pancakes retain their nutritional benefits and minimally contribute to unhealthy fat intake. To preserve their taste and texture, these savory pancakes can be stored in an airtight container for later consumption, making them a convenient and nutritious option for various meals throughout the day.
Customization and Serving Suggestions
Chickpea savory pancakes, also known as chickpea flour pancakes, are a versatile and delicious source of plant-based protein. They are easy to prepare and can be customized according to your taste preferences. In this section, we will explore various topping and sauce pairing ideas to enjoy with your chickpea pancakes.
Savory Toppings
To enhance the flavor of your savory chickpea pancakes, consider adding various combinations of toppings. Here are few popular options:
Diced avocado and fresh tomatoes
Chopped cilantro and spinach
Salsa or hummus
A squeeze of lemon juice and cracked black pepper
For additional textures and flavors, you could also try sautéed vegetables like bell peppers, green onions, and sun-dried tomatoes.
Sweet Alternatives
Although chickpea pancakes are traditionally savory, you can easily switch things up by incorporating some sweet ingredients. Here are a few ideas:
A drizzle of agave syrup or maple syrup
Sliced bananas or strawberries
A dollop of almond butter or peanut butter
A sprinkle of ground cinnamon or nutmeg
Sauce Pairings
Chickpea pancakes can be paired with a variety of sauces to further elevate their taste. Some popular sauce options include:
Hot sauce for a spicy kick
A creamy chipotle sauce to add smokiness and richness
A tangy yogurt-based sauce for added freshness
A homemade nutritional yeast "cheese" sauce for a vegan alternative
Experimenting with different toppings and sauces will ensure that you can enjoy a multitude of variations with your chickpea pancakes. Remember to cook the pancakes on medium heat using a nonstick skillet or an iron skillet for optimal results. Happy cooking!
Recipe Variations for Different Meals
Breakfast Options
Start your day with a protein-packed, plant-based meal using these savory chickpea pancakes. For breakfast, you may try adding nutritious ingredients like fresh spinach and cherry tomatoes into the batter. If you prefer a heartier meal, top the pancakes with avocado slices, sautéed mushrooms, and vegan cheese. For an extra kick of flavor, drizzle some hot sauce or vegan sour cream.
To create a smoother and fluffier pancake, utilize whipped aquafaba as an egg replacement. Mixing this with almond milk or your preferred milk substitute ensures a well-combined batter.
Here's a quick ingredient list for a breakfast chickpea pancake:
1 cup chickpea flour
1/2 teaspoon garlic powder
1/2 teaspoon onion powder
1/4 teaspoon pepper flakes
1 teaspoon baking powder
1/4 teaspoon baking soda
1/4 teaspoon kosher salt
1 cup almond milk (or your desired milk substitute)
1/4 cup whipped aquafaba
Lunch Creations
For a delightful lunch, turn your chickpea flour pancakes into a wrap or sandwich filled with your favorite plant-based proteins and vegetables. Some popular choices are grilled tofu (What wine goes well with grilled tofu?) , tempeh, or falafel along with colorful bell peppers, cucumbers, and shredded carrots.
Serving the pancakes with a side of mixed greens and a drizzle of balsamic vinaigrette or tahini dressing adds a refreshing touch to your meal.
Consider these variations for a packed lunch:
Option 1 - Chickpea Pancake Sandwich
2 pancakes made with chickpea flour
Grilled tofu or tempeh
Sliced bell peppers
Cucumbers
Shredded carrots
Vegan mayo or dressing
Option 2 - Chickpea Pancake Wrap
Chickpea flour pancake (cooked thinner like a crepe)
Hummus spread
Grilled or marinated vegetables
Fresh greens
Dinner Delights
In the evening, savor the versatility of chickpea pancakes by incorporating flavorful ingredients like sun-dried tomatoes, olives, and artichokes (how long do artichokes last?). For a Mediterranean twist, try making socca or farinata, well-known chickpea pancake variations cooked in an iron skillet on medium heat.
Provide your dinner with a protein boost by incorporating a cup of cooked chickpeas into the batter. Serve the pancakes alongside a salad or roasted vegetables for a complete, delicious meal.
For a tasty dinner option, try the following ingredient list:
2 cups chickpea flour
1/2 teaspoon ground black pepper
1/4 teaspoon baking soda
2 cups water
1 cup cooked chickpeas
1/4 cup chopped sun-dried tomatoes
1/4 cup chopped olives
1/4 cup chopped artichokes
2 tablespoons vegetable oil for cooking
Remember to store any leftover pancakes in an airtight container and reheat on a nonstick skillet over medium heat for quick future meals.
