Chickpea Pancakes with Pulled Oyster Mushrooms
If you know me, you will know that I'm obsessed with chickpea flour. It is one of the most versatile ingredients and it's a great way to get some plant-based protein, iron and folate into your diet without having to eat beans. It's also gluten free so it's a great alternative flour for those who are gluten intolerant. I add it into baked goods or use it to make these flavourful savoury pancakes. Sometimes I add greens into the pancake batter and eat as a high protein breakfast or snack. Or, I keep the pancakes plain and top them with delicious ingredients. If you make them thin enough, you can even use them as wraps and stuff them with whatever filling you choose.
I saw a picture online of pulled pork on a savoury pancake and was suddenly determined to make a simple plant-based version of that dish. This is what I came up with and I can assure you it is not only healthier, but definitely more tasty than the original.
For my patients on calorie-controlled meal plans:
1 x serving of this recipe (1 pancake) =
- 1 legume/ protein servings
- 2 veg servings
- 1 fat serving (if you add avocado or pesto)
For the Chickpea pancakes
- 1 cup chickpea flour
- 2 tbsp nutritional yeast
- 1/2 tsp salt
- 1 tsp mixed herbs
- 1/4 tsp kala namak (black salt)
- 1 tsp onion powder
- 1/2 tsp baking powder
- 1 cup filtered water
For the mushrooms:
- 200g oyster mushrooms
- 1/4 cup barbecue sauce
For the salad:
- 1 cup shredded red cabbage
- 1 cup shredded white cabbage
- 1 tbsp reduced fat egg-free mayonnaise
- 2 tsp rice vinegar
- 1 tbsp black sesame seeds
- Pickled jalapenos
- Fresh sliced cucumber
- Basil pesto or guacomole or fresh avo slices
1. For the pancakes: add the dry ingredients to a mixing bowl and stir together. Then add your water, a splash at a time, whilst stirring. This prevents lumps from forming. Once all of the water is added, the consistency should be a runny batter (similar to that of a beaten egg).
2. Heat a small non-stick pan on medium heat and spray with a bit of olive oil or coconut oil spray. Add about 1/3 cup of the chickpea batter to your pan (depending on how thick you like your pancakes). Allow the pancake to cook on medium heat until bubbles begin to form in the pancake. This should take about 2-3 minutes. Then flip and cook on the other side.
3. Meanwhile, clean your mushrooms and place them on a chopping board. For the "pulled" effect, take a fork and shred the mushrooms with the fork before cooking. Then, toss the mushrooms in barbeque sauce and saute them on low heat for about 7-10 minutes or until cooked through.
4. For the salad: mix together the shredded cabbage, vinegar and mayonnaise. Massage the dressing through the cabbage in order to tenderize it slightly. Top with the sesame seeds
5. Top each pancake with a large spoonful of the mushrooms and a 1/2 cup of the salad. Serve with some sliced cucumber, pickled jalapenos and some fresh avocado or pesto.
*For a meal prep option: mix together the dry ingredients for the pancakes in a big jar. You can double or triple the recipe. Then, whenever you want pancakes, just mix a portion of the dry mix with water and pop into your pan. Top with any veggies you have lying around in your fridge and enjoy.