Hey guys! This is a breakfast that I’ve been having lately because I was getting really sick of my smoothies. I find that when I’m sick of smoothies, I do well for a while using a savory breakfast in place of them. But I always like to get my veggies in, so I use this pancake recipe sometimes.
About the Garbanzo Bean / Chickpea Flour
You can get the garbanzo/chickpea bean flour online or at your local health food store.
I am using the Bob’s Red Mill Garbanzo Bean Flour in the video and recipe below.
Of course, since it’s made from beans only, it’s a pretty great choice compared to wheat flours, but considering it’s a processed food, you will want to limit the amount that you use on a regular basis. This is because, even though it’s made from beans, it is completely pulverized, so the fiber won’t be as intact as if you were eat the whole beans themselves.
But progress not perfection! Feel free to use this recipe if you want to change it up a bit!
And if you’re interested in some more interesting breakfast ideas, check out my Oatmeal Breakfast Bootcamp, and learn some new ways of preparing oatmeal that maybe you never thought to do before. The sky’s the limit with plant-based foods! YUM!!
The Spice Mix from Oh She Glows
In this recipe, I am using the 10-Spice Mix from Oh She Glows, but I omit the salt. Feel free to use that one, or else Mrs. Dash is amazing too, and I love the tomato-basil-garlic flavor, or else the southwest chipotle is super good too!
How to Water Saute
Anyway, the recipe video that I created really details this cooking process well, with lots of Nutritarian tips including how to water saute, and a great tip for how to saute without using water!
Savory Chickpea Veggie Pancakes Recipe Video
- ⅓ cup garbanzo bean flour
- ⅓ cup water, divided, to desired consistency
- 3 teaspoons, divided Oh She Glows 9-spice mix (omit the salt)
- ½ zucchini, chopped
- ⅓ green bell pepper, chopped
- 1 medium tomato, chopped
- ¼ small red onion, chopped
- 1 stalk kale, chopped
- ¼ cup mushrooms, chopped (not shown)
- High-heat cooking spray (optional)
- (See video for detailed instructions) In a medium bowl, combine garbanzo bean flour, half the spices and half the water and mix until a thick paste forms. Add the rest of the water and mix to combine, which will ensure that no lumps form. Set aside.
- In a large non-stick pan over medium to medium-high heat, add the vegetables except for the tomatoes and saute until starting to become tender but not sticking to the pan. If they start to stick, add the tomatoes, so they release some water and release from the bottom of the pan. Mushrooms, if using, will have the same effect as they release some natural water. Saute vegetables until they are just becoming soft, or to your preference.
- Add the vegetables to the flour mixture and stir to combine. In the same saute pan, give a light spray of cooking oil and dump the pancake batter onto the pan. Spread it evenly over the surface of the pan. Let it cook and when it starts to have holes, possibly with steam coming out, and the sides of the pancake are starting to look cooked (about 3-4 minutes), flip the pancake. You are are going for a light colored crust, not a browned crust. Cook the other side of the pancake until the same. You may need to flatten the pancake while cooking to cook all of the batter.
- Serve hot with sliced avocado and low-sodium salsa, if desired.
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