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Monday, October 1, 2012

Nutrition: Black Bean Pancakes


Recipe

  • 1-2 scoop of vanilla/chocolate protein powder *
  • 1/3 cup of drained, unsalted black beans **
  • 1/4 teaspoon of baking powder
  • 1 tablespoon of dark cocoa powder
  • 1 egg white
  • 1/3 cup of Unsweetened Almond Milk ***
Substitution Items
  • * I suggest sticking with vanilla/chocolate protein because flavors like "Tropical Punch" taste weird in a pancake.
  • ** If you don't like beans, replace with Whole Wheat Flour
  • *** You can use soy/dairy milk if you wish

Directions

  1. Add 1-2 scoops of Vanilla or Chocolate Protein Powder to a mixing bowl.
    *** I use Optimum Nutrition Gold Standard Whey - Extreme Milk Chocolate flavor.
  2. Add 1/4 teaspoon of baking powder
  3. Add a tablespoon of dark cocoa powder
  4. Add 1/3 cup of drained, unsalted black beans
  5. Add 1 egg white
  6. Add a 1/3 cup of Unsweetened Almond Milk
    ***Optional: Unsweetened coconut flakes
    ***Optional: A couple pinches of Stevia
    ***Optional: Ground psyllium powder for extra fiber
  7. Blend all ingredients well
  8. Heat a pan coated in olive oil or non-stick spray
  9. Cook pancakes using your normal method
  10. Makes about 3 large, thin pancakes
  11. Enjoy.

Review


Black beans are high in fiber, protein, vitamin B6 and antioxidants. When eaten with brown rice, its a complete protein and extremely useful for vegetarians. The pancakes hold together well and taste like normal flour pancakes. If you like your pancakes sweet be sure to add Stevia. You can also alternately play with your black bean to flour ratio. 

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