Black Bean and Banana Pancakes with Maple Syrup

A surprisingly delicious and healthy pancake recipe! Black beans add a boost of protein and fiber, while banana provides natural sweetness and moisture. These pancakes are subtly sweet and surprisingly fluffy.

Prep Time

10 minutes

Total Time

30 minutes

Calories

350 kcal

Difficulty

Easy

Equipment

4 items

Cost

£0.43/serving

Season:

Meal Type:

Cuisine:

Dietary:

Mood:

Ingredients

Servings

1cupCooked Black Beans(Rinsed and drained)

£0.40

1largeRipe Banana(Mashed well)

£0.22

1largeEgg(Can use flax egg for vegan option (1 tbsp flax meal + 3 tbsp water))

£0.30

0.5cupMilk (dairy or non-dairy)(Adjust for desired consistency)

£0.15

0.5cupAll-Purpose Flour (or Gluten-Free Flour)(Use gluten-free blend for GF option)

£0.10

1teaspoonBaking Powder

£0.02

0.5teaspoonCinnamon(Optional, for flavor)

£0.05

0.5teaspoonVanilla Extract(Optional, for flavor)

£0.08

0.3teaspoonSalt

1tablespoonsCoconut Oil or Butter(For cooking the pancakes)

£0.15

As desiredMaple Syrup(For serving)

£0.25

Total Cost

£1.72

£0.43 per serving

Instructions

1.
In a blender or food processor (or with a fork), combine the black beans, banana, egg, and milk. Blend or mash until relatively smooth. A few small chunks are fine.
2.
In a separate bowl, whisk together the flour, baking powder, cinnamon (if using), vanilla extract (if using), and salt.
3.
Pour the wet ingredients into the dry ingredients and gently stir until just combined. Be careful not to overmix; a few lumps are okay.
4.
Heat a lightly oiled griddle or non-stick skillet over medium heat. Test the temperature by flicking a few drops of water onto the surface; if they sizzle and evaporate, it's ready.
5.
Pour about 1/4 cup of batter onto the hot griddle for each pancake.
6.
Cook for 2-3 minutes per side, or until golden brown and cooked through. Flip when bubbles start to form on the surface.
7.
Serve immediately with maple syrup and any desired toppings (fruit, nuts, etc.).

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My Notes

Nutrition Information

Nutrition per serving (200g)

350 kcal / 1464 kJ

Carbs

48g

18% of RDA

Fat

12g

17% of RDA

Protein

13g

26% of RDA

Detailed Breakdown

Fibre

9 g

30% of RDA

Sugar

18 g

20% of RDA

Sodium

380 mg

17% of RDA

Saturated Fat

5 g

25% of RDA

Chef's Tips

For a smoother batter, blend the wet ingredients thoroughly.

Adjust the amount of milk to achieve your desired pancake batter consistency. If the batter is too thick, add more milk, one tablespoon at a time.

Do not overmix the batter, as this can result in tough pancakes.

If you're using frozen black beans, make sure they are completely thawed and drained before using.

Get creative with toppings! Berries, nuts, chocolate chips, or a dollop of Greek yogurt would all be delicious.

Cooking Equipment

Mixing bowls

Non-stick skillet or griddle

Spatula

Blender or food processor (optional)

Wine Pairings

No wine pairing suggestions available for this recipe.

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