Sweet plant-based mung bean pancakes - no grains, dairy, eggs, oil, or refined sugar
Clean, light and delicious sweet pancakes made from split yellow mung beans!
If there’s one thing about what I do that excites and motivates me more than anything else, it’s taking a classic comfort food and creating an ultra clean, plant-based version of it.
And this pancake recipe is exactly that.
Made from moong dal (split yellow mung beans), some filtered water, a little bit of maple syrup, cinnamon and vanilla, these pancakes are as simple to make and throw together as they are clean and delicious.
Here’s everything I love about them and why you need to get them into your rotation ASAP:
-I fell in love with moong dal as I recovered from child birth and was introduced to kitchari - a traditional Ayurvedic cleansing food, made using moong dal. It’s a superfood of a legume - extremely rich in nutrients and antioxidants, light and easy to digest, high in protein and fiber and so much more. I also love that it’s rich in folate and iron - two things that some may struggle to get enough of on a plant-based diet (if they’re not mindful about it, because there’s a lot of plant-based foods rich in folate and iron!)
-They’re as clean as it gets - to fillers, gums, refined sugars, wheat, dairy or anything known to cause inflammation in the body. Just mung beans, simple spices, water, and a touch of maple - that’s it!
-The batter stays good in the fridge for up to 5 days, so it’s a great recipe to make in batches to enjoy throughout the week when you’re busy and want something quick, healthy and satiating for breakfast or lunch.
Now, before you set out to make them, here’s a few things to keep in mind:
-The most important ingredient in any pancake recipe is a GREAT non-stick pan. These will be a total bust without one.
-Mung beans have a very distinct flavor, which I’ve tried to neutralize by adding maple, cinnamon, vanilla and salt. Because I like to keep things lower in sugar, I went very light on the maple syrup. If you want sweeter, traditional dessert style pancakes, you’ll need more maple. I recommend topping your pancakes with maple, rather than adding too much more to the batter. This way, you have more control over the sweetness and sugar content. If you want a totally sugar-free option, you can try this maple flavored syrup.
-My favorite way to enjoy these is plain! I like to prepare them as directed, then add a very thin layer (just a tsp) of ghee or coconut butter and maple syrup on top. Or with chopped dates on top when I’m craving something extra sweet!
-These are ideal for anyone who is looking to clean up their diet, add more variety to their protein intake or sources, or wanting a quick nutrient dense meal, really. And definitely not ideal for anyone looking for a traditional fluffy pancake dupe.
Check out the full recipe below. I hope you enjoy these as much as I do!
Sweet Mung Bean Pancakes
Prep Time: 12 hours | Cook Time: 10 minutes | Yields: 4-6 servings
Ingredients:
1 cup moong dal (split yellow mung beans), soaked in water for 12 hours
1/2 cup filtered water
2 tbsp maple syrup (plus more to taste once the pancakes are cooked)
1 tsp alcohol-free vanilla extract
1/2 tsp mineral salt
1 tsp ground cinnamon (plus more to taste once pancakes are cooked)
Optional toppings: plant-based butter or ghee, maple syrup, cinnamon, berries.
Directions
Soak split yellow mung beans for 12 hours in a large bowl (with a lid). Make sure ming beans are completely submerged in water.
Drain and rinse mung beans. Discard water. Add mung beans to blender, with fresh filtered water, maple syrup, vanilla, cinnamon and salt. Begin to blend on low speed, then gradually increase to high. Blend until a completely smooth batter forms.
Place a non-stick pan on the stove top, over a low to medium heat.
When hot, use a spoon to scoop the batter on to the pan. Wait a few seconds and then use the back of the spoon to spread the batter into a larger and thinner circle. Let it cook for 2-3 minutes, only turning once the bottom appears cooked (lightly brown). Cook on the other side for an additional 2 minutes or so.
Remove the pancake and set aside and repeat for desired portion.
Top with additional toppings such as a tsp of coconut butter or ghee, maple or berries.
Keep the batter in the refrigerator for up to 5 days.
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