Golden Lentil Pancakes
Lentil pancakes have been eaten for centuries in South Asia (India, Nepal) as dosa or pesarattu, and in the Middle East as protein-rich flatbreads.
They are nutritious, plant-based, and naturally gluten-free. Lentil pancakes are an excellent choice for supporting stable blood sugar and healthy insulin levels.
Nutritional Facts
Lentils are nutritionally dense, high in protein, complex carbohydrates, and dietary fiber, including soluble fiber that supports digestive health and helps regulate blood sugar. They are also rich in iron, folate, magnesium, potassium, and B vitamins.
According to U.S. Department of Agriculture [USDA] (2022) 100 grams of dry lentils contain:
Calories: 360 kcal
- Carbohydrates: 62.2g
- Starch: 37.1
- Resistent starch: 16 g
- Protein: 23.6 g
- Fats 1.92 g
- Monounsaturated: 0.1 g
- Polyunsaturated: 0.2 g
Cooked (boiled) mature seeds lentils contain about 116 kcal per 100 g: Carbohydrates - 20 g, protein - 9, fats - 0.38 g
Ingredients
- 2 cups filtered water
- 1 cup orange lentils
- 1 chicken egg
- ½ teaspoon powdered sweet paprika
- 1/3 teaspoon ”All seasoning” dry herbal mix or any other spices by choice
- ½ teaspoon salt
- Avocado or sour cream as a topper
Instructions
- Soak dry lentils in a water at least for 4 hours (or overnight for convenience).
- Blend soaked lentils until uniform puree.
- Add egg, salt, spices and mix.
4. Cook on low heat in a hot skillet (with a little oil or dry). Using a measuring cup or ladle, scoop the same amount of each time (e.g., ¼ cup) and cook 2–3 minutes on each side until golden brown.
5. Serve with avocado puree and/or sour cream, and enjoy
Serving size: 12 pancakes - 60 kcal each (without topper)
Preparation time 25–30 minutes (without soaking).