Sprouted Mung Beans Pancakes
The taste and texture of sprouted mung bean pancakes are perfect together and are filling without feeling heavy. They are easy to digest and a good source of protein.There are organic mung sprouts available in the stores. But I like growing my own with simple kitchen things – mung beans, bowl, colander and a muslin cloth. Soaking, rinsing and sprouting brings out the sweetness of mung beans and retains their crunchiness.
How to sprout Mung Beans or any other beans:
You need good quality untreated whole mung beans or otherwise they will not germinate very well.
Rinse them thoroughly. Soak in a bowl of water for 8-12 hours or overnight (I prefer).
Drain the water and rinse again. Wrap the beans in a wet tea towel, muslin or cheese cloth and set them in a colander, in a dark place (preferably low light) with some air circulation. I have a wall oven that opens like a cupboard. So, I find that place best to keep the beans for sprouting with the door slightly opened.
Rinse the beans once or twice a day (during summer), this will re dampen the towel. Make sure the seeds do not move while rinsing. They need to stay where they are to form a mass.
Rinse the beans under tap with lower water pressure ( use sprayer if you have that) or immerse the sprouts colander in a vessel filled with water and lifting it to rinse.
The beans will sprout in a day and continue to grow. The picture below shows how they will look after 24 hours.
SPROUTED MUNG BEAN PANCAKES
adapted from Tarla Dalal’s “Charotar Puda”
- 1 cup mung bean sprouts
- 78 g (1/2 cup) sorghum flour
- 57 g (1/2 cup +1 tbsp) brown rice flour or Gf all purpose flour
- 1 tsp baking powder
- 3/4 cup (+-) homemade yogurt or coconut milk
- 2 green chilies, finely chopped
- 1 tsp ginger, finely chopped
- 2 tbsp cilantro, finely chopped
- 1/2 tsp salt or to taste
- fresh black pepper to taste
- 1/3 -1/2 cup water
- oil for pan frying
- tomato chutney ( recipe below)
- sweet relish ( store bought) or mint chutney
- Fresh chopped mango
Combine dry ingredients, yogurt or coconut milk and 1/3 cup water. Mix to a smooth consistency.
Add sprouts, minced ginger, green chillies, cilantro and fresh black pepper.
Add more water if batter is too thick. Let the batter sit for 15-30 minutes (Optional, but I found they come out fluffier this way).
Pre heat oven to 250°F and line a cookie sheet with aluminum foil.
Heat a lightly oiled large skillet or griddle over medium heat. Cook 1/4 – 1/3 cup portions (you may have to slightly spread the yogurt batter but not for the one made with coconut milk).
Once there are few bubbles in the middle, flip and cook the other side (spray oil on the uncooked side for yogurt batter only).
Remove the cooked pancake to the lined cookie sheet.
Cook the remaining pancakes in the same way. Keep warm in the oven until all the pancakes are done.
Serve it warm with chopped mangoes, and tomato chutney.
- 4 chopped tomatoes
- 1 tbsp chopped onion
- 1 chopped garlic clove
- 1 tbsp brown sugar
- 1 tsp ground cumin
- 1 tbsp tomato paste (optional, I used just to get a nice color because my tomatoes were not red)
- salt and fresh black pepper to taste
- 2 tsp oil
Heat oil in a small sauce pan.
Saute onion and garlic for 1-2 minutes.
Add chopped tomatoes, brown sugar, tomato paste, salt and fresh black pepper.
Cook covered on low heat until completely soft. Cool slightly and blend in a blender.
Transfer in a bottle and refrigerate till required.
1/2 cup mung bean yields 1 1/2 half cup sprouts. Use the remaining half cup of sprouts in soups, salads or in rice pilaf.