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Banana Oatmeal Pancakes with Lentils

A delicious way to start your day, these pancakes bring whole grains, protein, and fiber to your breakfast table.

  • 10 Servings
  • Less than $3.00

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
  • 2 large eggs
  • 1 teaspoon vanilla
  • 2 bananas, mashed, over-ripe
  • maple syrup

Steps

1

Wash hands with soap and water.

2

In a small saucepan of boiling water, cook the lentils for 15-20 minutes, until soft. Drain well and set aside.

3

In a large bowl, stir together the oats, flour, brown sugar, cinnamon, baking powder, baking soda, and salt.

4

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.

5

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.

6

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.

7

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.

8

Serve drizzled with maple syrup, if desired.

Ingredients

Serving Size: 1 pancake, 1/10 of recipe (116g)

NutrientsAmount
Total Calories218
Total Fat8 g
Saturated Fat1 g
Monounsaturated Fat4 g
Polyunsaturated Fat2 g
Linoleic Acid2 g
α-Linolenic Acid0.5 g
Omega 3 - EPA0 mg
Omega 3 - DHA6 mg
Cholesterol39 mg
Carbohydrates31 g
Dietary Fiber3 g
Total Sugars11 g
Added Sugars included5 g
Protein7 g
Minerals
Calcium133 mg
Potassium271 mg
Sodium258 mg
Copper117 mcg
Iron2 mg
Magnesium33 mg
Phosphorus160 mg
Selenium12 mcg
Zinc1 mg
Vitamins
Vitamin A30 mcg RAE
Vitamin B60.2 mg
Vitamin B120.3 mg
Vitamin C2 mg
Vitamin D0 mcg
Vitamin E1 mg
Vitamin K5 mcg
Folate76 mcg DFE
Thiamin0.2 mg
Riboflavin0.2 mg
Niacin1 mg
Choline47 mg

Source:

  • The Big Book of Lentils Cookbook
  • Canadian Lentils