Sprouted Mung Beans Pancakes

These pancakes are a perfect no egg breakfast to kick start your day. I really enjoy making these gluten free pancakes when my picky, gluten eating daughter approves of it. Although, she is not much a fan of sprouted mung beans but she loves it in 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”

Ingredients:

  • 1 cup mung bean sprouts
  • 78 g (1/2 cup) sorghum flour
  • 57 g (1/2 cup +1 tbsp) brown rice flour
  • 1 tsp baking powder 
  • 3/4 cup homemade yogurt
  • 2 green chillies chopped
  • 1 tsp ginger, finely chopped
  • 2 tbsp cilantro chopped
  • 1/2 tsp salt or as per taste
  • fresh black pepper
  • 1/3 -1/2 cup water 
  • oil for pan frying

To serve:

  • tomato chutney ( recipe below)
  • sweet relish ( store bought) or mint chutney
  • Fresh chopped mango

Method:
Combine dry ingredients, yogurt 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. You want it thick but kind of a pouring consistency.

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. Pour about 1/4 cup of the batter and spread it to make an even thickness pancake.

Cook until golden brown, flip and brown the other side (Spray oil on the uncooked side before flipping).

 

 

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 variety of chutneys that you have.

Tomato Chutney

Ingredients:

  • 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 for a nice red color)
  • salt and fresh black pepper to taste
  • 2 tsp oil

Method:
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.

Note:
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.

 

 

This post is linked to Hearth and Soul Blog Hop , Gluten Free Fridays .

 

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37 Comments

  • comment-avatar
    Anne Regalado January 30, 2012 (4:40 pm)

    Well , who can resist what you put in that plate ! 😉 Looks really easy and simple to make and with all those spices and yogurt in that dish , I bet it taste delicious !

  • comment-avatar
    Tina (PinayInTexas) January 30, 2012 (5:09 pm)

    What a pleasure to eat! Love savory pancakes like those!

  • comment-avatar
    Neha January 30, 2012 (6:40 pm)

    nice option for breakfast…

  • comment-avatar
    Kiri W. January 30, 2012 (7:04 pm)

    This sounds like a really interesting pancake recipe – I’d like to try this, since I very much enjoy mung beans.

  • comment-avatar
    Ann January 30, 2012 (7:40 pm)

    These look delicious – and I’ve never had sprouted mung beans before…what a neat ingredient! LOVE that they have mangoes on them – one of my favorites!

    • comment-avatar
      Balvinder Ubi January 31, 2012 (8:24 am)

      Sprouts are a healthier protein option. you can germinate any whole legume or grain.

  • comment-avatar
    Sudha January 30, 2012 (8:18 pm)

    A very healthy and tasteful alternative to the regular breakfast!And I for one cannot resist Mung beans – the mere sight of the green sprouted beauties leaves me drooling.So this is something that I’m going to rustle up pretty soon:) This would also be a lovely addition to my event ‘Love for Lentils’. Do drop in sometime and take a look – http://witwokandwisdom.blogspot.com/2012/01/announcing-my-first-event-this-year.html

    • comment-avatar
      Balvinder Ubi January 31, 2012 (8:25 am)

      you won’t be disappointed by the nutty taste of these pancakes.

  • comment-avatar
    Padhu January 30, 2012 (10:58 pm)

    Sounds very healthy and delicious! Thanks a lot for dropping by my site.Have a good day!

  • comment-avatar
    Suzi January 31, 2012 (4:21 am)

    Very interesting recipe. I have sprouted mung beans and other beans but never eaten them in a pancake. Sounds tasty.

  • comment-avatar
    Nava.K January 31, 2012 (5:20 am)

    I have never done with before because I do make curries from the beans. Its so unique and would love to give this yummy recipe a try. Perfect to be served with the chutney.

  • comment-avatar
    Cucina49 January 31, 2012 (12:56 pm)

    These look amazing–soft and a little spicy and filling!

  • comment-avatar
    Kiran @ KiranTarun.com January 31, 2012 (1:44 pm)

    What a great idea using sprouts — I’ve never thought about making it in a pancake 🙂 LOoks delish!!

  • comment-avatar
    Indie.Tea January 31, 2012 (3:32 pm)

    Ooo, those sound really tasty, and very healthy too. What a great idea.

  • comment-avatar
    Malti January 31, 2012 (4:00 pm)

    WOW! These pancakes look awsome. I have never done sprouting at home. These look something I want to try. Sprouting sounds so easy.

  • comment-avatar
    Lizzy January 31, 2012 (5:56 pm)

    What wonderful pancakes…and I’m certain they are delicious with the condiments you’ve described 🙂

  • comment-avatar
    Adele January 31, 2012 (9:01 pm)

    Wow, you’re recipes here open up a whole new world to me. I will look forward to following you! And thank you for stopping by my blog… I love making new blogger friends!

  • comment-avatar
    Only Fish Recipes January 31, 2012 (9:11 pm)

    wow…delicious pancake recipe dear…loved it absolutely 🙂

  • comment-avatar
    Kristen February 1, 2012 (4:38 am)

    Those sound wonderful. I am excited to see your gluten free recipes.

  • comment-avatar
    Julie February 1, 2012 (9:11 am)

    Very healthy n perfect breakfast,love the way you used sprouted moong!!

    Erivum Puliyum

  • comment-avatar
    Tina February 1, 2012 (9:21 am)

    The idea of savory pancakes does sound great! These look so healthy and tasty, we all could benefit from trying this recipe. Well done.

  • comment-avatar
    Tiffany February 1, 2012 (11:35 am)

    With chili and ginger, these pancakes are a must make! 😀

  • comment-avatar
    CaySera February 1, 2012 (12:56 pm)

    very interesting and healthy pancake…must try…..first time here….lovely recipes 🙂

  • comment-avatar
    Katherine Martinelli February 1, 2012 (12:59 pm)

    I love savory pancakes like this, and the use of sprouted mung beans is really interesting here. I

  • comment-avatar
    Asmita February 1, 2012 (8:46 pm)

    Hi Balvinder,
    Healthy and so delicious!!!

  • comment-avatar
    easyfoodsmith February 2, 2012 (7:04 am)

    A very healthy pancake. Delicious post

  • comment-avatar
    Ruth Reynoso-Sance February 2, 2012 (8:52 am)

    Great tips! I’ve never tried mung beans but I always see them in the bulk section of the health store, will have to buy some to try this 🙂

  • comment-avatar
    Marina February 2, 2012 (1:37 pm)

    I grow my own sprouts but never put them into the meal, just on it. That’s a great post! I am your new follower.

  • comment-avatar
    Richa February 5, 2012 (6:51 pm)

    i love sprouts and this looks like a perfect way to add them to breakfast apart fro the usual stir fried way to eat them!

  • comment-avatar
    Theresa June 25, 2012 (6:54 am)

    I was just trying to think up another egg-free breakfast food for my family. These look like they will be perfect. I have tried a few of your other recipes, and they were wonderful. So I am sure these will be great.
    Thank you so much for taking the time to post your tasty, healthy recipes!

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    Shirley Tay (Blackswan) October 5, 2014 (10:39 pm)

    Wow, I’ve not tried pancakes done in this manner! Such healthy treat! xoxo

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  • comment-avatar
    Ash November 11, 2016 (6:11 pm)

    Fantastic! Can i use moong dal (lentils) instead of sprouts?

    • comment-avatar
      Balvinder November 12, 2016 (5:07 pm)

      Of course, you can use mung daal but remember sprouted lentil is much healthier