Banana Oatmeal Pancakes with Lentils
A delicious way to start your day, these pancakes bring whole grains, protein, and fiber to your breakfast table.
- Yield
- 10 pancakes
- Serving size
- 1 pancake, 1/10 of recipe (116g)
- Rating
- 4.01 of 5 (100 ratings)
Food groups
- Dairy: 1/4 cups
- Fruit: 1/4 cups
- Grains: 1 ounces
Ingredients
- 1/4 cup dried red lentils
- 1 cup old fashioned oats
- 1 cup all-purpose flour
- 1/4 cup brown sugar, packed
- 1 teaspoon cinnamon
- 2 teaspoons baking powder
- 1/2 teaspoon baking soda
- 1/4 teaspoon salt
- 3/4 cup plain yogurt, low-fat
- 3/4 cup milk, low-fat
- 1/4 cup canola oil (or melted butter or cooking oil of choice)
- 2 large eggs
- 1 teaspoon vanilla
- 2 bananas, mashed, over-ripe
- maple syrup (optional, to serve with pancakes)
Directions
- Wash hands with soap and water.
- In a small saucepan of boiling water, cook the lentils for 15-20 minutes, until soft.
- Drain well and set aside.
- In a large bowl, stir together the oats, flour, brown sugar, cinnamon, baking powder, baking soda, and salt.
- In a smaller bowl, whisk together the yogurt, milk, oil, eggs, and vanilla.
- Add to the dry ingredients along with the mashed banana and lentils, and stir until just combined.
- Set a heavy skillet over medium-high heat, add a drizzle of oil and wipe it around with a paper towel to coat the bottom of the pan.
- Cook about 1/2 a cup of batter at a time, spreading it out with the back of a spoon if needed (it will be thick).
- Cook for a couple of minutes, until bubbles begin to break through the surface and the bottom is golden.
- Keep the heat to medium, as these will take longer to cook through that most pancakes, and you do not want to burn the bottoms.
- Flip with a thin spatula and cook until they are golden on the other side, and springy to the touch.
- Keep the pancakes warm on a rack set on a baking sheet in a 250 °F oven while you finish cooking the rest.
- Serve drizzled with maple syrup, if desired.
Nutrition per serving
| Nutrient | Amount |
|---|---|
| Total Calories | 223.7 |
| Total Fat | 7.83 g |
| Saturated Fat | 1.12 g |
| Monounsaturated Fat | 4 g |
| Polyunsaturated Fat | 2 g |
| Linoleic Acid | 1 g |
| α-Linolenic Acid | 0.4 g |
| Omega 3 - EPA | 0 g |
| Omega 3 - DHA | 0 g |
| Cholesterol | 43.12 mg |
| Carbohydrates | 31.72 g |
| Dietary Fiber | 2.82 g |
| Total Sugars | 11.96 g |
| Added Sugars included | 5 g |
| Protein | 6.63 g |
| Calcium | 133 mg |
| Potassium | 270 mg |
| Sodium | 255 mg |
| Copper | 0 mg |
| Iron | 2 mg |
| Magnesium | 33 mg |
| Phosphorus | 161 mg |
| Selenium | 11 mg |
| Zinc | 1 mg |
| Vitamin A | 31 mcg |
| Vitamin B6 | 0.1 mg |
| Vitamin B12 | 0.3 mcg |
| Vitamin C | 3 mg |
| Vitamin D | 1 mcg |
| Vitamin E | 1 mg |
| Vitamin K | 5 mcg |
| Folate | 76 mcg |
| Thiamin | 0.2 mg |
| Riboflavin | 0.2 mg |
| Niacin | 1 mg |
| Choline | 51 mg |
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Source
Recipe by: The Big Book of Lentils Cookbook — Canadian Lentils
Published by: the U.S. Department of Agriculture (Center for Nutrition Policy and Promotion / SNAP-Ed) on MyPlate Kitchen at https://www.myplate.gov/recipes/banana-oatmeal-pancakes-lentils. Federal works are public domain in the United States.