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Banana Oatmeal Pancakes with Lentils

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Banana Oatmeal Pancakes with Lentils
En Español

Fivestar Rating
(89 votes)
Recipe Total Cost
  • Makes: 10 Servings

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

Ingredients

  • 1/4 cup dried red lentils
  • 1 cup old fashioned (large flake) oats
  • 1 cup all-purpose flour
  • 1/4 cup brown sugar
  • 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, 1%
  • 1/4 cup canola oil (or melted butter)
  • 2 eggs, large
  • 1 teaspoon vanilla
  • 2 bananas, over-ripe mashed
  • maple syrup (optional, to serve with pancakes)

Directions

1. In a small saucepan of boiling water, cook the lentils for 15-20 minutes, until soft. Drain well and set aside.
2. 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 banana and lentils, and stir until just combined.
3. 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.
4. 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.
5. 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.
6. Serve drizzled with maple syrup (optional).

Notes

Learn more about bananas.

Source:

Canadian Lentils.

Nutrition Information

Serving Size: 1 pancake, 1/10 of recipe (116g)
Nutrients Amount
Total Calories 221
Total Fat 8 g
Saturated Fat 1 g
Cholesterol 39 mg
Sodium 258 mg
Carbohydrates 32 g
Dietary Fiber 3 g
Total Sugars 11 g
Added Sugars included 5 g
Protein 7 g
Vitamin D 0 mcg
Calcium 133 mg
Iron 2 mg
Potassium 284 mg
N/A - data is not available
Nutrients Amount
Total Calories 221
Total Fat 8 g
Saturated Fat 1 g
Monounsaturated Fat 4 g
Polyunsaturated Fat 2 g
Linoleic Acid 2 g
α-Linolenic Acid 0.5 g
Omega 3 - EPA 0 mg
Omega 3 - DHA 6 mg
Cholesterol 39 mg
Carbohydrates 32 g
Dietary Fiber 3 g
Total Sugars 11 g
Added Sugars included 5 g
Protein 7 g
Minerals
Calcium 133 mg
Potassium 284 mg
Sodium 258 mg
Copper 120 mcg
Iron 2 mg
Magnesium 34 mg
Phosphorus 161 mg
Selenium 12 mcg
Zinc 1 mg
Vitamins
Vitamin A 30 mcg RAE
Vitamin B6 0.2 mg
Vitamin B12 0.3 mcg
Vitamin C 3 mg
Vitamin D 0 mcg
Vitamin E 1 mg
Vitamin K 5 mcg
Folate 77 mcg DFE
Thiamin 0.2 mg
Riboflavin 0.2 mg
Niacin 1 mg
Choline 47 mg
Note: only nutrients that are available will show on this display

MyPlate Food Groups

MyPlate Food Groups
Fruits
1/4 cups
Grains
1 ounces
Protein Foods
1/2 ounces
Dairy
1/4 cups
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