Chickpea & Peanut Flour Pancakes (or Waffles)
Description
Light and fluffy pancakes made with chickpea and defatted peanut flours for extra protein and structure, tested with almond flour and defatted sesame flour variations if peanut flour isn't an option for you. The same batter can also be made into waffles.
Yield: 2 servings of 2 pancakes each, totaling 4 small pancakes or 3 servings of 1 waffle each, totaling 3 square waffles
Prep Time: 10 minutes | Cook Time: 8 to 10 mins
Storage: refrigerated (once cooked) for up to 3 days. Can be reheated in the microwave or a toaster.
Variations: for both of the variations, the pancakes are a bit thicker and don't show the same telltale signs of readiness for flipping (i.e. no bubbles). However, they cook in the same times as given in the original recipe.
- Almond flour: the peanut flour can be replaced with an equal amount of fine almond flour plus 1½ tablespoons (11g) plain pea or soy protein powder (a flavored protein powder would likely also work). Let these pancakes rest for about 3 to 5 minutes after cooking. Otherwise, they may seem undercooked when they are not.
- Sesame flour (defatted): the peanut flour can be replaced with an equal amount of defatted sesame flour. I'm using the brand Kevala. Sesame flour is a bit thirstier, so add an additional tablespoon (15ml) of milk. Be aware that these pancakes will have a sesame flavor and the slight bitterness that comes with it.
Ingredients
Dry Ingredients:
Wet Ingredients:
Instructions
-
In a small mixing bowl, whisk together the dry ingredients.
-
Heat a large non-stick pancake/griddle pan or frying pan on medium-low heat. As many pancake-makers will know, finding the precise temperature that works for perfect pancakes on your stovetop can be a bit finicky. I am using 90°C on my induction cooktop.
-
Add the wet ingredients to the mixing bowl and whisk until no dry patches remain. The batter will be thick, but still of a pourable consistency.
-
When the pan is hot, pour or spoon the batter into 4 equal-sized puddles (about 3 tablespoons [45ml] each) spaced well apart. The pancakes won't spread a great deal, but it's easier to flip them when you have more space surrounding them.
-
Cook the pancakes for roughly 4 to 5 minutes, or until bubbles are coming up to the surface and no longer popping and disappearing back under the surface. They won't bubble as much as typical pancake batter does (unless you've used water or a thin milk).
-
Gently flip the pancakes and cook for another 4 to 5 minutes on the other side. These pancakes are slippery on the non-stick surface, so I find it easiest to flip them using 2 implements - one to get under the pancake (the flipper) and one opposite the flipper to stabilize it and prevent it from sliding across the pan (e.g. the tip of a silicone spatula).
-
Transfer the cooked pancakes from pan to plate, top as desired, and enjoy hot.
To make waffles:
-
Preheat your waffle iron and prepare the pancake batter as per steps 1 and 3 above.
At present, I have only tried making waffles with the original recipe and not any of the variations. -
Spray the bottom panel of your waffle iron liberally with a neutral-flavored oil. Fill 3 waffle squares, each with a third of the batter (about ¼ cup). Then, spray the top panel of your waffle iron liberally with oil and close it.
If your iron only has 2 squares, you'll have to do this in batches. Spray the top panel with oil and close the iron. -
Cook for 5 to 6 minutes.
-
Gently try to open the iron. If it seems reluctant to open, use the tip of a chopstick to dislodge the waffle from the top plate. It may be slightly stuck and could tear in half if forced. You may also need to use a chopstick to dislodge the waffle from the bottom plate.
Waffles cooked longer will dislodge more easily, but also be drier. -
Enjoy hot and topped as desired.
Used to Make This Recipe
This website uses "geni.us" links. Genius links direct you to products on your regional marketplace. If a product is not available in your part of the world, a similar product or a search for similar products will be displayed instead. You can see all the kitchen equipment and gadgets I use or recommend here.
Nutrition Facts
Servings 2
Serving Size 2 Pancakes
- Amount Per Serving
- Calories 205kcal
- % Daily Value *
- Total Fat 10g16%
- Total Carbohydrate 14.5g5%
- Dietary Fiber 4.5g18%
- Protein 13g26%
- Net Carbs 10g
* Total Carbs - (Fiber + Allulose + Sugar Alcohols) = Net Carbs
Notes
- I have tried the original version of the recipe with water instead of soymilk in order to evaluate the possible outcome with a very thin plant-based milk. The results were a bit thinner and less fluffy, but still good. Using slightly less of a very thin plant-based milk (or water) than what the recipe calls for might lead to equally fluffy results, but I have not tested that at this time. The variations have only been tested with soymilk.
- I have not added any sweetener to the pancakes themselves, but you could easily add a a pinch of pure monk fruit or a few drops of liquid stevia without affecting the outcome. I suspect adding a tablespoon of a granulated sweetener will not impact the results. I did make an early test version with a small amount of allulose and they turned out fine. I prefer to just pour syrup on mine. The syrup I'm using in the photograph is ChocZero maple syrup. It is not entirely carb-free, but I like that it's thick and sticky, unlike many other keto syrups I've tried.
